1. Ankle Dorsiflexion
- Secure the resistance band to a low anchor point or with someone holding it out in front of the foot
- Place the band over the top of the foot
- Come into a sitting position with affected limb out long resting on a towel to elevate the foot
- With a straight knee, move the ankle so the toes are coming towards the head
- Slowly return to the start position
- Repeat as per Physiotherapists guidelines
2. Side Stepping
- Stand tall with your feet hip-width apart. Maintain an upright posture with your shoulders relaxed.
- Place your hands on a stable surface for support e.g. kitchen bench or back of a couch.
- Step sideways with your leading foot, ensuring the movement comes from the hip rather than dragging the foot. Keep your toes pointing forward.
- Follow with the trailing foot, returning to a stable stance.
- Continue stepping in one direction for the prescribed number of steps, then repeat in the opposite direction.
- Complete repetitions as prescribed by your physiotherapist.
3. Tandem 1
- Position yourself next to a bench, chair or wall for balance support as needed
- Take the heel of one foot in line with the toes of the standing leg and move it to the side
- There is a greater base of support in this position
- Attempt to hold balance here for a designated timeframe and steady with support if needed
Eyes closed
4. Elbow Extension
- This exercise can be completed in sitting, standing or lying on your back
- Bring the unaffected side underneath the wrist of the affected limb
- Press the affected limb into the unaffected limb, keeping the elbow at the same angle
- Hold and repeat as per physiotherapist instruction
notes for this exercise
5. Heel-Toe Tap
- The positioning is as above ‘tandem walking’
- Prior to placing the foot down, tap the heel in front of the toes and then tap the toes behind the heel of the standing leg
- Move the foot then in front of the standing leg and repeat on the opposing side
- Continue along the line moving slowly
6. Hip Flexion
- To start with, anchor the TheraBand directly behind you and place one end around the front of your ankle
- From here, place your hands against a wall or chair to act as a support
- Keep your torso and hips in a straight line like a plank
- Bring one knee up towards your chest, without losing control of the plank position
- Return to the starting position and repeat as per physiotherapist guidelines
7. Runners Touch
- Start with one leg in the air with the hip and knee at a right angle
- Lift the arm on the same side as the leg in the air
- Focusing on controlling your stance leg, reach forward with your arm to touch the ground
- Return to your starting position ensuring the movement is controlled and balanced
- Repeat as per physiotherapist instruction
8. Spinal Flexion
- Come into standing on a step with the feet hip width apart
- Soften through the back of the knees
- Using a weight prescribed, slowly begin to roll down through the spine as if you were peeling yourself off a velcro wall
- Allow the hips to move backwards as the spine rounds
- The weight will pass down towards the floor
- Slowly begin to roll back up through the spine to ‘re-stick’ onto the wall
- Repeat as per Physiotherapist guidelines
9. Tandem 3
- Position yourself next to a bench, chair or wall for balance support as needed
- Take one foot next in front of the big toe of the standing leg so the heel is contact
- Attempt to hold balance here for a designated timeframe and steady with support if needed
10. Quadrant
- Set up 4 points as seen in the below video. Each point should be 30-50cm from the centre.
- Begin in the centre of the 4 points.
- Start by hopping forwards over the point in front of you, and then back to the middle.
- Continue in a clockwise direction, jumping over each point until you are back to the start.
- Repeat as many times as your Physiotherapist has prescribed.
wewfewfwevw