Double Knees to Chest
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Lie on back with knees bent.
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Use arms to pull knees towards chest as far as possible.
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Hold 1 second then lower legs.
Flexion in Sitting
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From a seated position, bend forward.
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Keep knees apart.
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Repeat 15x.
Flexion in Standing
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Stand w/ feet about shoulder-width apart.
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Slowly bend forward.
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Repeat 15x.
Flexion Recovery
This process should be performed when your leg symptoms have been gone for approximately 1 week (unless otherwise directed by your therapist).
Phase 1:
1-Extension in lying/standing (15x)
2-Double knees to chest (15x)
3-Extension in lying/standing (15x)
Phase 2:
1-Extension in lying/standing (15x)
2-Flexion in sitting (15x)
3-Extension in lying/standing (15x)
Phase 3:
1-Extension in lying/standing (15x)
2-Flexion in standing (15x)
3-Extension in lying/standing (15x)
* Do not perform this process during the 1st two hours of the AM.
* Perform 3x/day
* Start w/ Phase 1 and do not start Phase 2 or 3 until directed by your therapist.
Flexion Rotation
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Place a pillow underneath your hip.
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Flex your hips to at least 90 degrees.
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Rotate legs to the side, keeping the hips flexed.
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Hold this position for 30 seconds and repeat 3x.
Press Up
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Start prone with your hands under your shoulders (in push-up position).
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Relax your low back, hips, and legs as you press up and straighten your arms.
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Return to starting position.
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Stop this exercise if symptoms spread further down your leg.
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Perform 10-15 repetiitions.
Press Up w/ Self over Pressure
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Perform a press up.
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When your arms are fully extended, lock your elbows, exhale while allowing your hips to sag further down towards the floor.
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Pause, then lower body down slowly.
Prone on Elbows
Maintain this position while trying to keep your lower back relaxed.
Side Glides
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Use your hand to guide your hips towards the wall.
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Return to neutral (starting) position.
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Repeat this in a slow, controlled manner.
Stop this exercise if lower extremity symptoms are produced or worsened.
Standing Extension
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Stand w/ feet shoulder width apart.
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Place hands on hips and extend backwards as far as possible.
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Repeat 10-15x.
