1.
Glute Set
HOW TO: Begin by lying on your back. Slowly squeeze your buttock muscles together. Hold for prescribed amount of time, relax and repeat. Continue as directed.
Sets: 2
Reps: 10
Hold: 5 seconds
Times Per Day: 3
Standing Hip Abduction
HOW TO: Begin standing on flat ground. Place one hand on a railing or piece of stable furniture for stabilization. Lift the leg to be exercised out to the side while keeping the knee straight and toes pointed forward. Be sure keep the trunk and pelvis pointed forward. Slowly lower back to starting position. Repeat as directed.
Sets: 2
Reps: 10
Hold: 1 second
Times Per Day: 3
2.
3.
Standing Hip Flexion
HOW TO: Begin standing on flat ground. Place one hand on a railing or piece of stable furniture for stabilization. Lift the leg to be exercised forward while keeping the knee straight. Slowly lower back to starting position. Repeat as directed.
Sets: 2
Reps: 10
Hold: 1 second
Times Per Day: 3
Quad Set
HOW TO: Begin by lying on your back with your legs straight. Point toes of leg to be exercised toward the ceiling and slowly push back of knee down into the bed by tightening your thigh muscles until your knee is straight. Hold 3-5 seconds, relax and repeat as directed.
Sets: 2
Reps: 10
Hold: 5 seconds
Times Per Day: 3
4.
5.
Seated Knee Extensions (Long Arc Quads)
HOW TO: Sit with both feet on the floor. On the side you wish to exercise, lift the foot off the floor so that the knee is straight and parallel to the floor. Slowly let the foot return back to the floor. Repeat as directed.
Sets: 2
Reps: 10
Hold: 5 seconds
Times Per Day: 3
Heel Raise
HOW TO: Begin by standing in front of a stable surface. Gently lift both heels of the ground and push up onto your toes keeping your knees straight. When fully lifted, slowly lower your heels back to the ground. Repeat as directed.
Sets: 2
Reps: 10
Hold: 3 seconds
Times Per Day: 3