The exercises in the following presentation are part of a treatment regime for patients attending The Police Rehabilitation Center. They are reproduced here as an aide memoir for those patients. The exercises have been designed to cover a range of abilities and should not cause any harm. Consult a Chartered Physiotherapist or your GP before embarking on any new fitness regime, and if you do experience any pain or discomfort as a result of these exercises, stop immediately and speak to a health professional.

1. “Jane Fonda”
 The exercises in the following presentation are part of a
treatment regime for patients attending The Police
Rehabilitation Centre. They are reproduced here as an aide
memoire for those patients. The exercises have been designed to
cover a range of abilities and should not cause any harm.
Consult a Chartered Physiotherapist or your GP before
embarking on any new fitness regime, and if you do experience
any pain or discomfort as a result of these exercises, stop
immediately and speak to a health professional.
 8 positions – 30 seconds per position – do all exercises in a row
without stopping
 Lead movements with your leg, do not rotate the pelvis
backwards to get the range needed.

2. Step One
Lying on your side
hips @ 45°, knees @
90°, keep your feet
together & slowly lift
your top knee up and
down repetitively, like
you are doing a clam
exercise.

3. Step Two
Position as above, lift
the knee and top foot
1 inch off the bottom
foot, hold that
position, keeping the
top knee higher than
the foot.

4. Step Three
Same position as for
2, but slowly tap the
foot back behind the
bottom foot and
bring the back to
level.

5. Step Four
Straighgten the top
leg in line with the
body, keeping the top
leg straight rotate the
foot up towards the
ceiling and back
down using the whole
leg.

6. Step Five
Keeping the leg
straight, but bringing
it out in front of you
to 90°, turn the toes
up towards the ceiling
do small cicles
rotating the whole leg
away from the body.

7. Step Six
Bring the leg back in line
with the body, keeping it
straight and the toes
pointing upwards to the
ceiling, take the leg
backwards and away from
your body, you should
aim to get the leg 45°
away from the body then
return to start position
and repeat.

8. Step Seven
Move into the
recovery
position, with the top
leg making a fig 4
position, lift the top
knee up and down
slowly and gently.

9. Step Eight
Position as above, lift
the top knee up and
hold it there – then
feel the burn.