Shoes, add two, massage

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Subsequent two sessions later resulted in adjustments to the current set of physio exercises i.e. wear shoes for  two of them to provide stability, introduction of 2 new exercises and a few minutes of massage once daily.

The complete regime is as follows:

1. Lie on mat. Heels on chair, legs bent 90 degree. Thighs restrained with elastic band. Right heel slides along left shin upward and reverse it. 10x3
2. Lie on mat. Heels on chair, legs bent 60 degree. Lift butt to maximum. Straighten right leg, then heel back on chair. Do the same for left leg. 10x3
3. Lie on mat. Heels on chair, legs just slightly bent. Left ankle on right thigh. Bend right leg to maximum, body naturally lifts up. Lower down. 10x3
4. Sit on chair. Slowly stand using only the right leg. Slowly sit back down. 10x1
5. Sit on mat, heels on mat. Lower both legs to the left flat on mat. Reverse and to the same on the right. 5x3
6. Stand on mat. Ankle weight on right leg. Bend right leg, heel towards butt. At furthest point push a little harder and then lower back down. 10x3
7. Sit at edge of chair. Ankle weight on right leg. Right leg over left, straighten diagonally. Reverse. Straighten to the back diagonally. 10x3
8. (a) Lean against wall. Straighten legs as far away as possible. Weight on feet. Flex feet as much as possible and relax. 10 reps. (b) Wear shoes. Step right leg on chair. Step left leg up to be next to right leg. Reverse. 10 reps. Swtich leg. Alternate (a) and (b). 3 sets
9. Wear shoes. Make sure knees point towards second toes throughout exercise. Lower butt back. Tap left foot in front and then back x10. Repeat with other leg. 3 sets

Once a day massage side-top of right quads

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