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Ball Squats

  • Position the ball between the wall and your lower back.

 

  • Step out 1 to 2 feet.

 

  • Lower body no further than 90 degrees of knee flexion.

 

  • While lowering, push hips back into ball.


Don't let your knees go past your toes.

Ball Squats - Unilateral

  • Stand, as shown, and slowly lower and raise your body.

 

  • Do not bend your knee more than 90 degrees.

 

  • Perform _____ sets of _____ reps.

Bridge

  • Lift hips while keeping stomach muscles tight.

 

  • Hold 5 seconds.

 

  • Relax.

Bridge on Ball

  • Lie flat on the ground with your feet on the ball.

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  • Lift your hips to straighten out your body.

 

  • Keep your stomach tight.

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  • Perform _____ sets of _____ repetitions.

Bridge - Unilateral

  • Straighten one leg keeping thighs even.

 

  • Raise hips to bridge position.

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  • Perform 10-15 reps then switch sides.

Bridge w/ Hamstring Curl on Ball

  • Start w/ lower legs on top of the ball.

 

  • Raise hips into bridge position.

 

  • Press heels into ball, bend knees and curl the ball inward.

Bridge w/ Kick

  • Raise hips into bridge position.
    Straighten one leg, keeping thighs even.

 

  • Lower leg then extend the opposite leg.

 

  • Lower hips.

 

  • During the exercise, maintain a level position w/ the pelvis.

Calf Stretch

  • Stand on or in front of a step.

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  • Allow your ankle to bend until a stretch is felt in the back of your lower leg.

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  • Hold 30 seconds.

 

  • Perform _____ sets of _____ reps on each leg.

Dead Lift - Unilateral

  • Bend forward while keeping your lumbar spine in a neutral position.

 

  • When a slight stretch in your hamstring is felt, slowly rise up.
     

  • Perform _____ sets of _____ repetitions.

Dorsiflexion with Band

  • Wrap band around one foot and under the opposite foot.

 

  • Lift toes upward, pause, then slowly return to starting position.

 

  • Perform _____ sets of _____ repetitions.

Double Clam

  • Tie a TheraBand around your knees for resistance. 

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  • While keeping your abs tight, pull your knees apart.

 

  • Hold 3-5 seconds.

Eversion w/ Band

  • Apply resistance w/ band as you rotate your foot outward.

Figure 4 Stretch

  • Cross one leg over the other and pull towards chest.

 

  • Hold 30 seconds.

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  • 2x each leg.

Glut-Ball Squeeze

  • Tighten/contract gluteal muscles and squeeze ball at same time.

 

  • Hold 5 seconds.

 

  • Relax.

Hamstring Stretch

  • Using a sheet (towel, dog leash, rope...) pull leg up until you feel a stretch in the back of your leg.

 

  • Hold 30 seconds.

 

  • Repeat 2-3x on each side.

Heel Raises

  • Start w/ feet flat on the ground or w/ toes on a step.

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  • Raise heels.

Hip 3D

  • Stand using a stable surface for support if needed.

 

  • Move one leg forward without leaning backwards.
    - perform 10x then switch legs.

 

  • Move one leg to the side without leaning to the side.
    - perform 10x then switch legs

 

  • Move one leg backwards without leaning forward.
    - perform 10x then switch legs.

Hip Abduction - Sidelying

  • Lie on your side with your top hip tilted slightly forward.

 

  • Lift leg while keeping the hip forward. Don't allow your leg to move forward as you lift straight up.

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  • Perform _____ sets of _____ repetitions.

Hip Abduction - Supine

  •  Lie on back w/ band around ankles.

 

  • Pull one leg out to the side, pause, then return slowly.

 

  • Perform _____ sets of _____ repetitions.

Hip Flexor Stretch

  • Kneel or stand in a lunge position.

 

  • Keep body straight- don't lean forward.

 

  • Keep hips "squared up" to prevent twisting through the pelvis.

 

  • Tighten abdominal muscles (and perform a pelvic tilt if able).

 

  • Shift your hips forward until a stretch is felt.

 

  • Hold 30 seconds and repeat 2-3x on each side.

Hip Hike

  • Stand upright with good posture.

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  • Keeping both legs straight, lift one foot off the ground 1-2 inches.

Inversion w/ Band

Apply resistance w/ band as you rotate your foot inward.

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Lunge

  • Stand with legs shoulder-width apart and hips facing forward. 

 

  • Step one leg out in front and slowly lower your hips by bending both knees.  Do not let the front knee move past your toes. 

 

  • Push up with both legs. 

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  • Repeat this movement in this position or alternate legs.

Piriformes Stretch

  • Pull your knee across your body to feel a stretch in the gluteal area.

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  • Hold 30 seconds.

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  • 2x each side.

Plantarflexion w/ Band

Apply resistance w/ band as you point your toes.

Prone Hip Extension

  • Lie prone. 

 

  1. Tighten abdominals

  2. Then tighten gluteal muscles

  3. Next, lift knee about 2-3 inches 

 

  • Hold 3-5 seconds. 

 

  • Alternate legs and perform 10 reps on each side.

Prone Knee Bend

  • Lie on stomach.

 

  • Bend knee as far as you comfortably can. 

 

  • Return leg to starting position. 

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This exercise can also be used as a femoral nerve stretch (glide).

Prone Quad Stretch

  • Use a rope, strap, or hand to pull your foot towards your buttock until a stretch is felt in the quadriceps area. 

 

  • Hold 30-40 seconds. 

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  • Perform 3 reps each side 1x/day

Quad Set

  • Tighten the quadriceps muscle and try to push your knee down to straighten it as much as possible. 

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  • Hold 5 seconds then relax.

Quad Stretch - Standing

  • Stand and grasp your foot. 

 

  • Hold for 30 seconds.

Sciatic Nerve Glides

This stretch can be performed in a sitting or supine position.

 

  • If sitting, start by sitting upright with good posture and straightening the knee until the back of your leg feels tight. 

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  • Move ankle back and forth to increase the stretch in the back of your leg. 
    - Increase stretch (if needed) by leaning forward at the hips and keeping the back straight.
     

  • If lying, hold the back of your leg and straighten the knee until a stretch is felt.

 

  • Move ankle back and forth to feel a stretch in the back of your leg.
     

  • Perform 15 reps.

Seated Knee Extension

  • Sit w/ leg supported by a table or chair.

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  • Maximally tighten your quadricep muscle to fully straighten your leg.

 

  • Hold 5 seconds.
     

  • Repeat 10x on each side.

Single Knee to Chest

  • Pull one knee towards your chest. 

 

  • Hold for 30 seconds.

Straight Leg Raise

  • Slowly raise your leg while keeping the knee straight.

 

  • Elevate until your thighs are even, then slowly lower the leg down.

 

  • Perform _____ sets of _____ repetitions.

Supine March

Start by tightening the transverse abdominis muscle


* Draw belly button up and in ("fog window")


- Slowly march w/ legs, raising each about 3-4 inches.


- Monitor your hip bones for movement by placing your fingers on the hip bones.


- Attempt to stabilize your pelvis(hip bones) by keeping the abdominals tight.


- Try to minimize or eliminate any movement from under your fingers.


- Breathe.

Reminder:
1- Breathe
2- Tighten stomach
3- Monitor pelvis
4- March legs

Terminal Knee Extension

There are 2 options for this exercise:

  1. Ball:

  • Standing against a wall w/ your heel touching the wall, place a small ball behind your knee.  

  • Try to straighten your knee by tightening the quadriceps muscle.

  • Hold 3 seconds.

 

    2. Theraband:

  • Wrap a band around your knee and a stationary object. 

  • Tighten the quadriceps to straighten the knee and to press your heel into the ground. 

  • Hold 3 seconds.

Toe Raises

  • Stand upright, holding onto a stable surface for balance if needed. 

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  • Lift your toes/forefoot upward.  Don't let your hips rock back.

Wall Kick

  • Push foot into wall.

 

  • Hold 5 seconds then relax.

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  • Perform ___ sets of ___ reps.

Wall Squats

  • Stand w/ back against wall and feet about 1-2 feet out in front of you. 

 

  • Position feet at about shoulder width. 

 

  • Slowly slide down the wall then push back up.  Don't allow your knees to bend more than 90°.

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