In this second instalment of our NEMEX (Neuromuscular Exercise) program series, Sandy Clarke demonstrates effective balance-focused exercises designed to enhance lower limb control and joint stability. These exercises are a core component of the NEMEX program, widely used for rehabilitation of knee osteoarthritis, ACL injuries, and post-surgical recovery.
How to do NEMEX Balance-Based Exercises
To begin, we use a laminated sheet of paper as a simple tool to assist with sliding motions. This helps improve control and reduce friction during early progressions. As you build strength and coordination, you can gradually remove the paper to increase difficulty and challenge your neuromuscular control.
Recommended Training Guidelines:
- Sets: 2–3 per exercise
- Repetitions: 15–20 reps each side
These exercises are designed to be both progressive and functional, helping to restore mobility, balance, and joint health. Incorporate them consistently into your rehabilitation or prevention routine for optimal results.
Explore the Full NEMEX Program
This is Part 2 of our NEMEX series. Make sure to check out the other parts of the program for a complete guide:
- Part 1: Core Stability Exercises
- Part 3: Strength Training
- Part 4: Theraband Strengthening
Click through each part to build a strong foundation and take control of your rehab journey with confidence.
Ready to Begin Your GLA:D® Journey?
If you’re living with hip or knee osteoarthritis and want to improve your strength, mobility, and confidence in movement, the GLA:D® program is a proven, research-backed approach to help you take control.
Book an appointment at our clinic today to get started with your personalised assessment and begin your journey with support from our experienced physiotherapy team.
We’ll guide you through the NEMEX exercise program and provide the tools you need to manage osteoarthritis effectively.
