Back and Ankle

• Sit upright on a chair or bench with your feet flat on the floor, hip-width apart.
• Wrap a theraband around both thighs, just above your knees. Make sure the band is secure but not too tight.
• Engage your core and keep your back straight throughout the movement.
• Press your knees outward against the resistance of the theraband, keeping your feet flat and your torso stable.
• Hold the end position briefly, feeling the muscles on the outside of your hips engage.
• Slowly bring your knees back to the starting position with control.
• Complete repetitions as prescribed by your physiotherapist.

Glute and hip release:

• Stand against the wall with the ball between the back of the hip and the wall.
• Slowly move your body around to target tight spots.
• Adjust the intensity by lifting or lowering your body.
• Hold pressure on any sore spots until the tension releases.
• Switch sides and repeat.

Shoulder and upper back release:

• Stand against a wall with the ball between your shoulder blade and the wall.
• Gently roll the ball up, down, and side to side, focusing on areas of tension.
• Maintain steady pressure on tight spots for 20-30 seconds, then continue rolling.

• Come into a seated position either on a chair or Swiss ball.
• From here the first movement is an anterior tilt – bringing pelvis forward, creating a slight arch in the lower back.
• From here the pelvis is moving posteriorly – tucking tail bone under.
• Repeat as per physiotherapist guidelines.

• Sit with your legs extending in front of you and a theraband ties around your feet.
• Keeping your toes pointed towards the ceiling, turn the soles of your feet away from one another and slowly return them.
• Repeat as prescribed by your physiotherapist.

• Stand facing a wall or supportive surface and place your fingers on the surface for support if needed.
• Ensure your feet are hip distance apart and toes facing forward.
• Push up onto the balls of your feet by lifting the heels from the ground.
• Slowly lower yourself to the ground.

• Start with both knees straight.
• Gently pull your knee towards your chest.
• Hold this position or gently move in and out.

• Secure the resistance band around the ankle of the target limb to an anchor point at knee height.
• Come into upright sitting by rolling forward onto the sit bones.
• Keeping the back of the thigh in contact with the chair, pull the foot back to the chair.
• Aim to bend the knee to or beyond 90 degrees.
• Slowly return to the starting position whereby the knee is extended.
• Repeat as per Physiotherapists guidelines.

• This is essentially the movement of rocking your pelvis.
• Lie with knees bent up in crook lying.
• Visualise widening or lengthening your sitbones towards your heels.
• This will create a small arch in your lower back.
• Do not allow your ribcage to elevate to achieve the movement – drive from the sitbones.
• Reverse the process by rolling in the opposite direction.
• Essentially as if tucking your tailbone under or drawing your sitbones together.
• Sustain as per Physiotherapist guidelines.
• You may find it useful to place your hands on your rib cage or on the front of your pelvis to get feedback of the movement occurring.

• Come into a comfortable upright sitting position with the legs outstretched.
• Slide the foot of the target limb along the ground towards the bottom.
• Allow the knee to bend to the point of resistance and slowly slide to return to the start position.
• Repeat as per Physiotherapist’s guidelines.