1Chair Squat [Deep]
- Come into standing in front of a low chair with the height prescribed by your Physiotherapist.
- The feet should be hip width apart.
- Bend the knees and send the bottom back to the chair.
- Use the arms outstretched as a counterbalance.
- Tap the bottom to the chair and rise.
2Row
- Secure the resistance band to a door handle or pole.
- Keep the resistance point in line with the belly button.
- With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
- As you pull back, focus on squeezing the shoulder blades together.
- Control the return.
3Biceps Curl
- Standing on the theraband with the chest proud.
- Position the hands palm up.
- Keeping the elbows in line with the side body draw the wrist up towards the shoulders.
- Control the return.
4Book Opening
- Lie on your side with your head supported and your knees bent up to 80-90 degrees.
- Place your arms in front of you in front of your chest with hands together.
- Lift your top arm up and over your body towards the floor behind you drawing a semicircle.
- Rotate with the breastbone and ensure the pelvis remains still.
- Hold at the end of movement for a breath.
- Lift the arm up and reverse the semicircle movement until back at the start.
- Complete as per Physiotherapist guidelines.
5Oblique Crunch
- Come into lying with your knees bent, heels in line with sit bones and shoulders relaxed.
- Tilt your pelvis up to your chin to imprint your lumbar spine and move in the opposite direction to create an arch through your lower back.
- Find the middle ground between these two positions.
- Inhale and take one hand behind the head for support.
- Exhale and slide your head and shoulder blades off the ground as you come up and rotate to the opposite hip bone.
- You should feel this through your side abdominals.
- Inhale to lower and exhale to repeat.
- Repeat as per Physiotherapists guidelines.
6Bridge with Heel Raise
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Engage your core and press through your heels to lift your hips, creating a straight line from your shoulders to your knees.
- Once at the top, lift both heels off the ground, rising onto the balls of your feet.
- Lower your heels back down, then slowly return your hips to the floor.
- Complete repetitions as prescribed by your physiotherapist.