Position: Sit on a chair with hips and knees at 90 degrees. Place band around one ankle. Secure the other end to the back of the chair leg as shown.
Exercise: Extend knee. Hold leg in this position for 3 seconds then slowly return to starting position. Switch knees and repeat.
Indications: Meniscal injury/ Patellofemoral syndrome/ Anterior cruciate ligament sprain/ Osteoarthritis knee/ Patellar tilting
Position: Place one end of band under foot and grasp the other end with the opposite hand at left waist level, palm facing in.
Exercise: Lift arm up diagonally across the body ending with palm facing out. Slowly return to starting position. Switch hands / feet and repeat.
Indications: Frozen shoulder/ Shoulder impingement syndrome/ Rotator cuff strain/ Upper back pain
Position: Lay on back with hips and knees bent. Loop band around knees. Grasp the band in both hands.
Exercise: Lift knees up without moving arms. Hold this position for 4 seconds and slowly return to starting position.
Indications: Low back pain/ Abdominal muscle strain