Please do all the following exercises every day for six weeks before contacting the physio for a retest. Click on the links below for the exercise videos. If there is any uncertainty regarding the exercises please let us know so that we can arrange supervised exercise for a limited period of time.
Ankle dorsiflexion on physioball
Tuck the affected foot under the ball. Place stick at your big toe. Roll the ball forward, pushing it against your achilles as your knee moves outside the stick. Repeat for 2 minutes.
Toe Touch Progression
Stand with your toes on a 5cm platform and your heels on the ground. Squeeze a pillow or a small ball between your knees. Raise your arms above your head and slowly attempt to touch your toes while squeezing hard on the pillow. Breath in and out at the bottom. Return to starting position. Repeat 10x per side.
Repeat exercise with heels on the platform and toes on the ground.
Thoracic extension drills while sitting
Sit with good straight posture and link your fingers behind your neck. Breathing in deeply, raise your elbows upward to point to the ceiling. (You may hold the position for a breath in and out, if you wish). Return to starting point as you breath out. Repeat 10 times.
Thoracic extension on a roller
Keep bum and feet on the ground. Keep fingers linked behind the neck. Place the roller around the bottom part of your thoracic spine (at the level of your lowest ribs) and lie on it. Reach backward trying to point your elbows behind you. Repeat 3 times and move the roller towards your neck, about 2cm at a time until you get to the top of the thoracic spine. The whole exercise should take around 3-4 minutes.
Stand with your heels on a 5cm thick plank and your arms above your head. Slowly bend forward placing your hands side-by-side on a step (mid-shin height). Keep your elbows straight and slowly lower your bum towards your heels, keeping pressure on the step. With chest up and elbows straight, reach up and rotate to the right as far as you can go. Return to the step and repeat to the left. Raise both arms above your head and slowly, with a straight back and pushing through your heels, return to a standing position. Repeat 10 times.