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Check with your doctor before doing these or any exercises. Exercises in the standing position may require the use of a chair or other device for support. Wand exercises requirre a wand, stick or cane.
Internal and External Rotation
With legs straight, turn the entire leg inward as far as possible. Be sure to move the entire leg, not just the foot. Repeat for __ sets of __ repetitions.
Hip and Knee Flexion
Lying on your back, slide the foot towards the buttocks, bending the knee and hip. Slowly return to starting position. Keep kneecap pointing towards ceiling throughout exercise. Repeat for __ sets of __ repetitions.
Hip Flexor Stretch
Hold the knee on the uninvolved side with both hands and pull it as far towards the chest as possible. While holding it extend the involved leg, keeping the thigh in contact with the table, and toes pointed towards the ceiling. Hold for 10 seconds. Relax. Repeat for __ sets of __ repetitions.
Quad Set
Straighten involved leg as much as possible, tightening the muscles on top of the thigh. Hold 5 seconds. Relax. Repeat for ___sets of ___repetitions.
Straight Leg Raise
Straighten involved leg as much as possible, tightening the muscles on top of the thigh. Raise heel off the bed approximately 4 inches and hold for 5 seconds. Slowly return to starting position. Relax. Repeat for ___ sets of ___ repetitions.
Short Arc Quad
Place a towel roll under the knee to bend it about six inches. Raise the lower leg until the knee is straight and hold 5 seconds. Relax. Repeat for ___ sets of ___ repetitions.
Long Arc Quads
Sit with legs off the edge of a chair, and straighten the knee completely (or to ___ angle). Return to starting position. Relax. Repeat for ___ sets of ___ Repetitions.
Heel Cord Stretch Sitting
Sitting up with leg straight but in front, loop a towel around the ball of your foot, holding one end of towel in each hand. Without bending your knee give a continuous pull on the towel for 10 seconds, stretching the calf. Relax. Repeat for ___ sets of ___ repetitions.
Hamstring Stretch
With the involved leg straight and toes pulled up towards the knees, keep your back straight and lean forward to try to touch your toes. Hold 10seconds. Relax. Repeat for ___ sets of ___ repetitions.
Hamstring Sets
Bend the knee to a height of about six inches. Tighten by digging down and back with the heel. Hold 5 seconds. Relax. Repeat for ___ sets of ___ repetitions.
Lower Trapezius
On your stomach with your arms out at shoulder level, elbows straight, lift arms up toward the ceiling. Hold for 5 seconds. Relax. Repeat for ___ sets of ___ repetitions.
Glut Sets
Squeeze the buttocks together as tightly as possible. Relax. Repeat for ___sets of ___ repetitions.
Hip Abduction-Side Lying
Lie on your good side. Bend the bottom leg back for support. lift your involved leg upward, keeping your hip and knee straight. Slowly return to starting position. Relax. repeat for ___ sets of ___ repetitions.
Quad Stretch-Lying
Lie on your stomach. Reach back and grab the foot or ankle. Bend the knee to bring the heel up towards the buttocks. Hold 10 seconds. Relax. Repeat for ___ sets of ___ repetitions.
Hip Extension-Lying
Lie on your stomach with the knee bent. Lift the leg off the bed just enough to clear the thigh (keep hips flat on the bed). Return to starting position. Repeat for ___sets of ___ repetitions.
Upper Trapezius
Shrug Shoulders up to ears. Hold for 5 seconds. Relax. Repeat for ___ sets of ___ repetitions.
Rhomboids
Place your hands on the small of your back. Pinch shoulder blades together. Hold for 5 seconds. Relax. Repeat for ___ sets of ___ repetitions.
Wand Exercises
Perform Wand Exercises with your back to the floor or against a wall. Do each exercise slowly using a cane or straight stick. Keep your hands even with your shoulders when grasping the cane.
Shoulder Flexion
Stretch your arms over your head, keeping your elbows straight. Hold for 5 seconds. Relax. Repeat for ___ sets of ___ repetitions.
Horizontal Abduction
Place your arms out in front of you and swing your arms to one side. Swing your arms to the other side. Hold for 5 seconds. Relax. repeat for ___ sets of ___ repetitions.
Shoulder Abduction
Keeping your elbows straight, bring your arms out to your side and up towards your shoulder. Hold for 5 seconds. Relax. Repeat for ___ sets of ___ repetitions.
Shoulder Extension
Holding the cane behind your back, move the cane up and down keeping your elbows straight. Hold for 5 seconds. Relax. Repeat for ___ sets of ___ repetitions.
Internal Rotation
Holding the cane behind your back, move the cane up and down by bending your elbows. Hold for 5 seconds. Relax. Repeat for ___ sets of ___ repetitions.
