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Physiotherapist Ashley Thompson
Updated 30-5-25
Additional Notes
  • Walking program:
  • - 2km at a gentle pace
  • - Every second day
  • Bike program:
  • - 15-20 minutes
  • - Every second day
  • - Complete home exercise on bike days also
1Chair Squat [Deep]
3 sets of 8 reps
  • 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.
2Bridge [Arms Crossed]
3 sets of 8 reps
  • Come into a lying position on the mat with the hands crossed over the chest.
  • This will reduce the amount of support provided by the upper limb.
  • Bend the knees with the heels in line with the sit bones.
  • The knees should be bent to roughly 90 degrees.
  • Press through the feet to lift the hips up.
  • Focus on keeping the pelvis level.
  • Repeat as per Physiotherapist guidelines.
3Heel Raise
3 sets of 8 reps
  • 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.
4Row
3 sets of 8 reps
Red Band
  • 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.

5Shoulder Flexion
3 sets of 8 reps
Red Band
  • Stand with exercise band under your feet and the ends in your hands.
  • Relax the shoulders and begin lifting the arm up to 90 degrees to the trunk.
  • Return to the start point slowly and controlled.
  • Repeat as prescribed.
6Biceps Curl
3 sets of 8 reps
Red Band
  • 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.
7Book 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.