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.
2Bridge [Arms Crossed]
- 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
- 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
- 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
- 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
- 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.
8Oblique 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.
9Bridge 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.
10Squat
- Standing with your feet hip distance apart.
- Have both feet facing forward.
- Think about leading the movement from your sit bones.
- Gently bend your knees and then swing your sit bones behind you.
- Let your trunk lean forward while trying to keep your spine aligned.
- Keep the back of your neck nice and long with your chin tucked in.
- Go to the depth that feels comfortable for you but not below 90 degrees – you should feel tightness at the back of the thigh.
- Press through your feet in the ground and come back up into standing position reversing the movement.
11Toe Taps [Roller]
- Lie on your back with your knees bent and feet flat on the floor. Place a foam roller vertically along your spine, supporting your head and tailbone.
- Engage your core by gently drawing your belly button towards your spine, ensuring your lower back is not arching off the roller.
- Lift both legs into a tabletop position (knees bent at 90 degrees, shins parallel to the floor).
- While maintaining a stable pelvis, slowly lower one foot towards the floor, lightly tapping your toes.
- Return the lifted leg to the starting position and repeat with the other leg.
- Keep your breathing steady, exhaling as you lower the leg and inhaling as you return.
- Continue alternating legs. Complete repetitions as prescribed by your physiotherapist.
12Chest Fly [Roller]
- Lie on your back with the foam roller supporting your spine head to tailbone.
- Bend the knees so the feet are flat.
- Utilising the designated hand weight of choice, bring the hands together so the palms are facing.
- With soft elbows, allow the arms to move out to the side like opening a book.
- Stop the hands from collapsing to the floor at the end of the movement.
- Press the weights together to align with the chest bone.
- Ensure the elbows remain soft throughout.
- Repeat as instructed by your Physiotherapist.
13Shoulder Abduction / Angel
- Lie on your back with the foam roller supporting your spine head to tailbone.
- Bend the knees so the feet are flat.
- Let your arms rest by your side with palms facing the upwards.
- From here slide arms along the floor up towards above the head as able and return to the starting position.
- Repeat as per physiotherapist instruction.
14ITB Release
- Come into lying with the affected side on the roller.
- Support yourself with the upper limb where required.
- Starting at the side of the hip, move the body up/down on the roller along the outside of the leg.
- If you find a tender spot, hold that position for 20–30 seconds, breathing deeply to allow the muscle to relax.
- Complete repetitions as prescribed by your physiotherapist.