Strength (Physio) 1:45:00 [1]
Added a couple of exercises based on today’s physio visit
3x10 double leg squats on bosu with stim
3x10 one legged squats with stim with right toe touching lightly behind me for balance help
3x10 6” stepdowns side with stim
3x10 6” stepdowns front with stim
3x Alternating sets of side steps with band around ankles, and 10 forward and back lunges on each leg. With stim.
3x10 hamstring curls with red theraband
3x15 calf raises on stairs, single leg, heel drop
Wobble board, two feet, front-back 2-3 minutes
Wobble board, two feet, side to side, 2-3 minutes
Wobble board, one foot, balance
Glute bridges with blue band around knees, 4x45s
Lay on back, arms up and legs raised at 90 degrees. Contract obliques and roll slightly to one side then back and to other side. 5 times per side, 3 sets.
Side planks: leg bent at 90, thigh straight down, foot straight back. Contract hip to raise from elbow and knee, while pressing against outside of foot. Keep upper hip forward and upper shoulder back. Don’t bend through core, Don’t drop side down. Lower slowly. 8-12 reps
Felt a weird uncomfortable torque on left knee.
Glute exercise on knees 3-4 x 4 ten-second holds
Calf stretches 4 x 30s