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HAMSTRING STRETCH WITH TOWEL
While lying down on your back, hook a towel or strap under your foot and draw up your leg until a stretch is felt under your leg. calf area.
Keep your knee in a straightened position during the stretch. |
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Repeat |
3 Times |
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Hold |
30 Seconds |
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Complete |
1 Set |
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Perform |
2 Time(s) a Day |
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HAMSTRING STRETCH - SUPINE
While lying on your back, raise up your leg and hold the back of your knee until a stretch is felt. |
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Repeat |
3 Times |
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Hold |
30 Seconds |
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Complete |
1 Set |
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Perform |
2 Time(s) a Day |
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SEATED HAMSTRING STRETCH
While seated, rest your heel on the floor with your knee straight and gently lean forward until a stretch is felt behind you knee/thigh. |
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Repeat |
3 Times |
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Hold |
30 Seconds |
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Complete |
1 Set |
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Perform |
2 Time(s) a Day |
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HIP FLEXOR STRETCH WITH STRAP
Place a strap or belt around your foot as shown. Bring the other end of the belt around your shoulder. If using a belt, you may need to link 2 belts together for extra length.
While lying on a table or high bed, let the affected leg lower towards the floor. Next, gently pull on the strap to get your knee to bend until you feel a stretch on top of your thigh. |
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Repeat |
3 Times |
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Hold |
30 Seconds |
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Complete |
1 Set |
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Perform |
2 Time(s) a Day |
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STRAIGHT LEG RAISE - SLR
While lying or sitting, raise up your leg with a straight knee. Keep the opposite knee bent with the foot planted to the ground. |
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Repeat |
15 Times |
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Hold |
1 Second |
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Complete |
3 Sets |
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Perform |
4 Time(s) a Week |
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HIP ABDUCTION - SIDELYING
While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time.
The bottom leg can be bent to stabilize your body. |
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Repeat |
15 Times |
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Hold |
1 Second |
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Complete |
3 Sets |
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Perform |
4 Time(s) a Week |
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BRIDGING
While lying on your back, tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a "Bridge" with your body. |
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Repeat |
15 Times |
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Hold |
1 Second |
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Complete |
3 Sets |
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Perform |
4 Time(s) a Week |
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Clamshell
Begin Exercise laying on either side, then bend knees and hips as pictured above. While keeping hips and knees bent at same angle, slowly lift top-side leg away from bottom-side leg. Lift leg up until hips and upper body begin to roll backwards. When this happens, stop the movement, and slowly lower the leg back to starting position. Keep ankles together throughout entire movement. |
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Repeat |
10 Times |
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Hold |
1 Second |
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Complete |
3 Sets |
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Perform |
4 Time(s) a Week |
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SUPINE HIP ABDUCTION - ELASTIC BAND CLAMS
Lie down on your back with your knees bent. Place an elastic band around your knees and then draw your knees apart. |
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Repeat |
15 Times |
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Hold |
1 Second |
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Complete |
3 Sets |
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Perform |
4 Time(s) a Day |
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SIT TO STAND - NO HANDS
Start by sitting in a chair. Next, raise up to standing without using your hands for support. |
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Repeat |
15 Times |
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Hold |
1 Second |
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Complete |
3 Sets |
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Perform |
4 Time(s) a Week |
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ELASTIC BAND FORWARD WALKS - MONSTER WALK
With an elastic band around both ankles, walk forward while keeping your feet spread apart. Keep your knees bent the entire time.
Perform 2 ways-
Forward monster walks and side steps. |
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Repeat |
1 Time |
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Hold |
2 Minutes |
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Complete |
1 Set |
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Perform |
4 Time(s) a Week |
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