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LE EXERCISES


Physical Therapy Services

PHYSICAL THERAPY STRENGTH AND STRETCH EXERCISES

Phenomenal Rehabilitation

These exercises must be performed under the instruction of a licensed therapist in conjunction with physical therapy care to minimize chance of injury.

Clamshells
Prone Hip Extension
Sidelying Abduction with Extension
Straight Leg Raises
Sidelying Abduction (Side Lying SLR)
Adduction Isometric (Ball Squeezes)
Isometric Hip Flexion
Quad Sets
Isometric Hamstring Sets
Short Arc Quads
Long Arc Quads
Hamstring Curls (Prone)
Seated Knee Flexion Stretch
Squats
Side Lunges

Terminal Knee Extension
Hamstring T
Lunges with a Twist
Ankle Plantar Flexion with Resistive Band
Ankle Dorsiflexion with Resistive Band
Ankle Inversion with Resistive Band
Ankle Eversion with Resistive Band
Standing Toes Raises
Standing Heel Raises
Lateral Walks with Resistance (Monster Walks)
Step Ups (+)
Toe Touches
Marble Grabs
Towel Gather

 

CLAMSHELLS
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Clamshells

• Lay on your side with knees bent at 45 degrees
• Keep heels together while lifting knee 6 inches up

 

PRONE HIP EXTENSION
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Prone Hip Extension

• Pull belly button in and keep back from moving
• Lift leg 4-6 inches from floor while keeping knee straight
• Do not let hips rotate off floor

 

SIDELYING ABDUCTION WITH EXTENSION
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Side Lying Abduction

• Lay on your side with your trunk aligned with your legs
• Lift your top leg up and slightly back
• Be careful not to let your body roll back

 

STRAIGHT LEG RAISES
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• Pull belly button in to support lower back
• Lift your straight leg to the level of your bent leg
• Return to starting position and repeat

 

SIDELYING ABDUCTION (Side Lying SLR)
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Side Lying Abduction

• Lay on your side with your trunk aligned with legs
• Lift your top leg to a 45 degree angle.

 

ADDUCTION ISOMETRIC (BALL SQUEEZES)
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• Bend your knees up and place a ball between them
• Squeeze the ball and hold for 3-5 seconds

 

ISOMETRIC HIP FLEXION
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• Pull belly button in to keep back from moving
• Bend your knees up to 90 degrees
• Push your knees down with your hands while trying to resist
• Hold 3-5 seconds. Relax and repeat.

 

QUAD SETS
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• With affected leg straight, push knee cap down into towl/ball by tightening thigh muscles
• Hold 3-5 seconds

 

ISOMETRIC HAMSTRING SETS
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• While lying on your back, bend affected knee up to a 45 degree angle
• Then dig your heel into the floor and hold 3-5 seconds.

 

SHORT ARC QUADS
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• Lay on your back and place a ball/pillow under your affected knee
• Keeping the bak of your knee on the ball/pillow straighten your knee
• Return to starting position and repeat

 

LONG ARC QUADS
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• While sitting in a chair extend your affected knee as high as comfortable and return to starting position
• Keep your trunk straight, avoiding leaning back

 

HAMSTRING CURLS (PRONE)
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• Lay on your stomach
• Bend your affected knee bringing heel towards your hip and return to starting position

 

SEATED KNEE FLEXION STRETCH
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• Sitting on edge of chair, pull affected leg back underneath the chair
• Hold for stretch and return to starting position

 

SQUATS
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• Hold on to a secure surface
• Stand with your feet about shoulder width apart and bend knees as if sitting in chair
• Lower body as far as comfortable
   *Do not allow your knees to come over your toes
   * Keep your back straight

 

SIDE LUNGES
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     START                    STOP

• Stand with a slight bend in your knees
• Take large step out to the side (left/right) slightly lowering body toward floor
• Return to starting position

 

TERMINAL KNEE EXTENSION
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           START                                STOP

• Place resistance cord just above the knee
• Slightly bend the knee then extend the knee back
• Return to starting position. Repeat.

 

HAMSTRING T
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• Lean forward with trunk extending good leg back as straight and as high comfortable.

 

LUNGES WITH A TWIST
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• Stand feet shoulder width apart
• Step forward with 1 leg, keeping your back straight
• Lower yourself down toward floor
• Turn trunk to side
• Return to starting position

 

ANKLE PLANTAR FLEXION WITH RESISTIVE BAND
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        START                       END

• Place cord around the middle of the bottom of foot
• Bend ankle down towards the floor
• Return to starting position and repeat

 

ANKLE DORSIFLEXION WITH RESISTIVE BAND
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             START                                  END

• Place cord around the middle of the top of foot
• Bend ankle up towards you
• Return to starting position and repeat

 

ANKLE INVERSION WITH RESISTIVE BAND
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             START                                  END

• Place cord looped around inside of affected foot
• Cross unaffected leg over the affected leg to secure band as shown
• Rotate affected ankle inward
• Do not allow your calf to rotate with ankle.

 

ANKLE EVERSION WITH RESISTIVE BAND
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             START                                  END

• Place cord looped around affected ankle, hold cord around opposite foot to secure for resistance
• Rotate affected ankle outwards
• Do not allow your calf to rotate with ankle.

 

STANDING TOES RAISES
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             START                                  END

• Stand with a secure support in front of you to hold on to
• Raise your toes up
• Return to starting position and repeat

 

STANDING HEEL RAISES
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             START                           END

• Stand with a secure support in front of you to hold on to
• Raise your heels off the ground
• Return to starting position and repeat

 

LATERAL WALKS WITH RESISTANCE (MONSTER WALKS)
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• Tie a resistive band around your knees or ankles
• Slightly bend at your knees and hips
• Keeping that position walk sideways without crossing your legs or feet touching

 

STEP UPS (+)
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• Place one foot on step and with using little help from the lower leg, raise up and place other foot on step
• (+) Follow same steps as the step up but instead of placing lower foot on the step raise it up into a high knee
   allowing your knee to bend.

 

TOE TOUCHES
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• Facing up stairs
• With your bad leg on a step have your good leg just behind you off of the step
• Slowly lower yourself down until the of your toe of your good leg touches the ground
• Slowly raise yourself back up into your starting position.

 

MARBLE GRABS
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• Use your toes to pick up marbles off the floor
• Place marble off to the side or back into a container

 

TOWEL GATHER
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• With heel resting on towel, curl toes to bunch up the towel



 
Preferred Choice Chiropractic
  Howard Lake: 320-543-1103
• Little Falls: 320-631-1103
• St. Michael: 763-497-1152
• Plymouth: 952-476-1103
Phenomenal Rehabilitation
  Howard Lake: 320-543-1104
• Little Falls: 320-631-1104
• St. Michael: 763-497-1153
• Plymouth: 952-476-0224
• Dassel: 320-275-1304
Vital Fitness
  Howard Lake: 320-543-3311

 
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