Home Exercise Procedures – Lower Extremity
About Course
Lower Extremity Exercise – It’s time to start exercising your lower extremities. Exercise will help keep you in shape and alleviate some of the pain from arthritis or other foot problems. Here are a few exercises that can be done at home:
SINGLE KNEE TO CHEST (SKTC)
While lying on your back, hold your knee and gently pull it up towards your chest hold it and leave it. Repeat the same on the other side
Hold 5 Seconds
Repeat 10 Times
Complete 2 Set
Perform 1 to 2 Times a Day
Eccentric Straight Leg Raise Start
Start by lying down on a flat surface. Keep one leg bent and one leg straight. Wrap a strap around the foot of the leg that is straight. Cross the strap and pull with your hands until your leg is the same height as your other leg. Make sure you are elevating your leg by pulling on the strap and not your quadriceps. Slowly lower your leg to the starting position. Remember to keep your back on the floor and core tight throughout the entire movement. Repeat the same for the other leg.
Hold 5 Seconds
Repeat 10 Times
Complete 2 Set
Perform 1 to 2 Times a Day
BRIDGE BRIDGING
While lying on your back with knees bent, tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a “Bridge” with your body. Hold and then lower yourself and repeat.
Hold 5 Seconds
Repeat 10 Times
Complete 2 Set
Perform 1 to 2 Times a Day
Unilateral Bridging
While lying on the back with your knees bent, extend one knee as shown, Next, raise your buttocks off the floor/bed. Try and maintain your pelvis level the entire time. Repeat for the other side
Hold 5 Seconds
Repeat 10 Times
Complete 2 Set
Perform 1 to 2 Times a Day
CAT AND CAMEL
While on your hands and knees in a crawl position, raise up your back and arch it towards the ceiling like an angry cat.
Next, return to a lowered position and arch your back in the opposite direction.
Hold 5 Seconds
Repeat 10 Times
Complete 2 Set
Perform 1 to 2 Times a Day
Pelvic Tilt with External Rotation
Lie on back with both knees bent and feet on the mat. Place band around both knees. Tighten stomach muscles to flatten back against the table. Bring both knees out to the side towards the mat. Slowly return to starting position.
Hold 5 Seconds
Repeat 10 Times
Complete 2 Set
Perform 1 to 2 Times a Day
PRONE ON ELBOWS (POE)
Lying face down, slowly press up and prop yourself up on your elbows. Hold, lower back down and repeat.
Hold 5 Seconds
Repeat 10 Times
Complete 2 Set
Perform 1 to 2 Times a Day