Sitting against a wall, place your hips at the same height as your knees and your knees above your ankle.

Keep the positions for up to one minute.

Repeat as prescribed.

Will help:

Low back pain

Gluteal tendinopathy

Hamstrings tendon/muscle injury

Quadriceps injury

Anterior hip pain

lower limb post-op

Ski PreHab

Sitting against a wall with your hips at the same height as your knees and your knees above your ankle, place a loop band around your thighs.

Keep the positions for up to one minute.

Repeat as prescribed.

Will help:

Low back pain

Gluteal tendinopathy

Hamstrings tendon/muscle injury

Quadriceps injury

Anterior hip pain

lower limb post-op

Ski PreHab

Start seated on the edge of a bench, chair or box with your hips at the same height as your knees and your knees above your ankle.

Stand up whilst keeping your back straight and keeping most of your weight through your heels.

Sit back down slowly and controlled.

Slightly touch the bench and stand back up.

Make sure that your knees do not pass in front of your toes as you go up or sit back down.

Repeat as prescribed.

Will help:

Low back pain

Gluteal tendinopathy

Hamstrings tendon/muscle injury

Quadriceps injury

Anterior hip pain

Lower limb post-op

Ski PreHab

Start seated on the edge of a bench, chair or box with your hips at the same height as your knees and your knees above your ankle.

Hold your dumbbells with your arms straight down (and keep them down throughout the exercise)

Stand up whilst keeping your back straight and keeping most of your weight through your heels.

Sit back down slowly and controlled.

Slightly touch the bench and stand back up.

Make sure that your knees do not pass in front of your toes as you go up or sit back down.

Repeat as prescribed.

Will help:

Low back pain

Gluteal tendinopathy

Hamstrings tendon/muscle injury

Quadriceps injury

Anterior hip pain

Lower limb post-op

Ski PreHab

Start seated on the edge of a bench, chair or box with your hips at the same height as your knees and your knees above your ankle.

Place a Barbell on your shoulders.

Stand up whilst keeping your back straight and keeping most of your weight through your heels.

Sit back down slowly and controlled.

Slightly touch the bench and stand back up.

Make sure that your knees do not pass in front of your toes as you go up or sit back down.

Repeat as prescribed.

Will help:

Low back pain

Gluteal tendinopathy

Hamstrings tendon/muscle injury

Quadriceps injury

Anterior hip pain

Lower limb post-op

Ski PreHab

Start seated on the edge of a bench, chair or box with your hips at the same height as your knees and your knees above your ankle.

Hold a dumbell against your torso.

Stand up whilst keeping your back straight and keeping most of your weight through your heels.

Sit back down slowly and controlled.

Slightly touch the bench and stand back up.

Make sure that your knees do not pass in front of your toes as you go up or sit back down.

Repeat as prescribed.

Will help:

Low back pain

Gluteal tendinopathy

Hamstrings tendon/muscle injury

Quadriceps injury

Anterior hip pain

Lower limb post-op

Start seated on the edge of a bench, chair or box with your hips at the same height as your knees and your knees above your ankle.

Place a barbell in front of your shoulders.

Stand up whilst keeping your back straight and keeping most of your weight through your heels.

Sit back down slowly and controlled.

Slightly touch the bench and stand back up.

Make sure that your knees do not pass in front of your toes as you go up or sit back down.

Repeat as prescribed.

Will help:

Low back pain

Gluteal tendinopathy

Hamstrings tendon/muscle injury

Quadriceps injury

Anterior hip pain

Lower limb post-op

Shoulder mobility

Ski PreHab

Start seated on the edge of a bench, chair or box with your hips at the same height as your knees and your knees above your ankle.

Hold a barbell/stick over your head.

Stand up whilst keeping your back straight and keeping most of your weight through your heels.

Sit back down slowly and controlled.

Slightly touch the bench and stand back up.

Make sure that your knees do not pass in front of your toes as you go up or sit back down.

Keep your arms straight up throughout the exercise.

Repeat as prescribed.

Will help:

Low back pain

Gluteal tendinopathy

Hamstrings tendon/muscle injury

Quadriceps injury

Anterior hip pain

Lower limb post-op

Shoulder injuries

Thoracic mobility

Start seated on the edge of a bench, chair or box with your hips at the same height as your knees and your knees above your ankle.

Lift one leg up.

Stand up on one leg whilst keeping your back straight and keeping most of your weight through your heels.

Sit back down slowly and controlled.

Slightly touch the bench and stand back up.

Make sure that your knee does not pass in front of your toes as you go up or sit back down.

Repeat as prescribed.

Will help:

Low back pain

Gluteal tendinopathy

Hamstrings tendon/muscle injury

Quadriceps injury

Anterior hip pain

Lower limb post-op

Standing holding dumbbells.

Squat down while keeping your back straight, your heels on the floor and your knees above your ankle.

Stand up keeping most of your weight through your heels.

Make sure that your knees do not pass in front of your toes as you go up or sit back down.

Repeat as prescribed.

Will help:

Low back pain

Gluteal tendinopathy

Hamstrings tendon/muscle injury

Quadriceps injury

Anterior hip pain

Lower limb post-op

Ski PreHab

Standing with a dumbbell/kettlebell.

Place your feet wide apart with feet facing slightly outward (10 to 2 position).

Squat down whilst trying to keep your heels on the floor and your knees above your ankle.

Stand up keeping most of your weight through your heels.

Make sure that your knees do not pass in front of your toes as you go up or sit back down.

Repeat as prescribed.

(Please remember that they are multiple ways of doing a Goblet Squat but we are a physio clinic and promote safe handling when taking patients through their injury recovery and we feel that technique is the safest for most of our patients)

Will help:

Low back pain

Gluteal tendinopathy

Hamstrings tendon/muscle injury

Quadriceps injury

Anterior hip pain

Lower limb post-op

Standing with a (un)loaded barbell on your shoulders.

Squat down while keeping your back straight, your heels on the floor and your knees above your ankle.

Stand up keeping most of your weight through your heels.

Make sure that your knees do not pass in front of your toes as you go up or sit back down.

Repeat as prescribed.

Will help:

Low back pain

Gluteal tendinopathy

Hamstrings tendon/muscle injury

Quadriceps injury

Anterior hip pain

Lower limb post-op

Ski PreHab

Standing with a (un)loaded barbell in front of your shoulders.

Squat down while keeping your back straight, your heels on the floor and your knees above your ankle.

Stand up keeping most of your weight through your heels.

Make sure that your knees do not pass in front of your toes as you go up or sit back down.

Repeat as prescribed.

Will help:

Low back pain

Gluteal tendinopathy

Hamstrings tendon/muscle injury

Quadriceps injury

Anterior hip pain

Lower limb post-op

Ski PreHab

Standing behind a loaded barbell on the floor.

Place your feet wide apart with feet facing slightly outward (10 to 2 position).

Squat down and grab the bar with a narrow grip.

Lift the bar up whilst trying to keep your heels on the floor and your knees above your ankle.

Stand up keeping most of your weight through your heels.

Make sure that your knees do not pass in front of your toes as you go up or sit back down.

Repeat as prescribed.

(Please remember that they are multiple ways of doing a Sumo squat but we are a physio clinic and promote safe handling when taking patients through their injury recovery and we feel that technique is the safest for most of our patients)

Will help:

Low back pain

Gluteal tendinopathy

Hamstrings tendon/muscle injury

Quadriceps injury

Anterior hip pain

Lower limb post-op

Ski PreHab

Standing holding a Kettelbell/Dumbbell.

Place your feet wide apart with feet facing slightly outward (10 to 2 position).

Squat down keeping your heels on the floor and your knees above your ankle.

Stand up keeping most of your weight through your heels.

Make sure that your knees do not pass in front of your toes as you go up or sit back down.

Repeat as prescribed.

(Please remember that they are multiple ways of doing a Goblet squat but we are a physio clinic and promote safe handling when taking patients through their injury recovery and we feel that technique is the safest for most of our patients)

Will help:

Low back pain

Gluteal tendinopathy

Hamstrings tendon/muscle injury

Quadriceps injury

Anterior hip pain

Lower limb post-op

Holding a kettlebell in standing.

Start the exercise by lifting the kettlebell upwards (just over 90 degrees) whilst keeping your arms straight.

Drop your arms between your legs whilst squatting.

Make sure the weight does not touch the ground by keeping your back straight.

Lift the kettlebell back up by doing a hip forward thrust.

Keep your body weight on your heels during the entire exercise.

Repeat as prescribed (generally number of reps or time).

Will help:

Late-stage of lower limb post-op rehab

Low back pain

Anterior knee pain

Hamstrings/Quads injury

Gluts tendinopathy

Thoracic mobility

Shoulder injuries

Start the exercise by lifting the kettlebell upwards (just over 90 degrees) with one hand, whilst keeping your arm straight.

Drop your arm between your legs whilst squatting.

Make sure the weight does not touch the ground by keeping your back straight.

Lift the kettlebell back up by doing a hip forward thrust.

Keep your body weight on your heels during the entire exercise.

Repeat as prescribed (generally number of reps or time).

Increase difficulty by releasing the weight at the top of the swing and catching it with the other hand. Keep your toes out of the way :-)!

Will help:

Late-stage of lower limb post-op rehab

Low back pain

Anterior knee pain

Hamstrings/Quads injury

Gluts tendinopathy

Thoracic mobility

Shoulder injuries

Standing on one leg.

Gently squat by dropping your bum back and slightly bending your knee.

Keep your back straight, Make sure your heel stays on the ground and your knee does not pass over your toes.

Repeat as prescribed.

Will help

Balance

Early post-op lower limb rehab

Gluts tendinopathy

In a squatting position, grab the kettlebell whilst keeping your arm straight.

Thurst forward your hips whilst lifting the arm up straight. Most of the force should come from your lower body and the arm should only guide the weight into position (the arm should not lift the weight).

Make sure you keep your back straight when in squatting position with all the weight of your body on your heels.

Repeat as prescribed.

Will help

Return to competitive sports rehab programme following loer or upper body injuries.