ExercisesPart of the rehabilitation process from an injury may include a range of common exercises. Many stretches and exercise are common and some are specialised. If you have seen one of our Physiotherapist recently, they may have asked you to complete some of these exercises. We have included the most common of these to assist you with your recovery.
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Knee Taping: Step 1
Locate the knee cap
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Knee Taping: Step 2
Place white FIXOMULL tape over upper 2/3 of knee cap |
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Knee Taping: Step 3
Place brown LEUKOTAPE over outside of knee cap and pull tightly across knee |
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Knee Taping Step 4
Repeat Step 3 above |
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Knee Lunge
Keep knee aligned over foot |
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Abdominal Bracing
Tighten lower abdominal/pelvic floor mmuscles and raise 1 leg - hold 10 seconds |
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Abdominal Bracing
Brace abdominal muscles and raise 1 leg at a time - hold both legs up for 10 seconds keep low back pushed into bed |
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Bridging
Lift hips off bed while bracing abdominal muscles. Hold 10 seconds |
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Back Extension Stretch
Push up keeping pelvis in contact with floor |
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Half Plank
Raise body off bed balancing on forearms and knees |
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Advanced Plank
Raise body off bed balancing on forearms and toes |
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