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Lower Body Exercises

Below you will find therapeutic exercises which may be prescribed by your physical therapist.

 

Seated Hip Flexion

- Sit at the edge of a table or chair with your knees bent (feet not touching the floor)

- Holding the front of the table, bring one knee up about 5 inches towards the ceiling

- Keep abdominal muscles tight to prevent leaning back

- Repeat _____ reps

- Do _____ sets

- Frequency:

 

Sidelying Hip Abduction

- Lie on your side with bottom leg bent

- Keep top leg straight and slightly behind your torso

- Slowly raise your top leg up towards the ceiling

- Slowly lower your leg to the starting position

- Repeat _____ reps

- Do _____ sets

- Frequency:

 

Clamshells

- Lie on your side with both of your knees bent to about 90 degrees

- Slowly bring your knees apart, until your knee is slightly above your hip

- Hold for ___ seconds

- Slowly bring your legs back together

- Repeat ____ reps

- Do ____ sets

- Frequency:

 

Hip Extension (Prone, Knee Extended)

- Lie on your stomach with both knees straight

- Lift the one leg up from table towards ceiling

- Extend from the hip joint, keeping the front of the hip on the table

- Keep your abdominal muscles tight so you don’t arch your back

- Repeat ____ reps

- Do ____ sets

- Frequency:

 

- Lie on your stomach with one knee bent at right angle

- Lift the bent leg up towards ceiling

- Keep your abdominal muscles tight so you don’t arch your back

- Repeat ____ reps

- Do ____ sets

- Frequency:

 

Bridge

- Lie on your back with your feet shoulder width apart

- Squeeze your buttocks together and lift your buttocks up and off the table

- Keep your pelvis level as you rise up and off the table

- Return to the starting position in a slow and controlled fashion

- Repeat ____ reps

- Do ____ sets

- Frequency:

 

Hip Flexor Stretch (Supine)

- Lie on your back at the side edge of a bed or table

- Bring one knee to your chest and hold it up with your hands

- Dangle your other leg off the edge of the table and feel a stretch in the front of your thigh/hip area

- Hold for ____ seconds

- Repeat ____ reps

- Frequency:

 

Hamstring Stretch

- Lie on your back and place a belt or a towel around your foot

- Your opposite leg should remain flat on floor

- Keeping your knee straight, slowly pull your leg up towards your head, until a stretch is felt in the back of the thigh

- Do not arch your back as you hold this position

- Hold for ____ seconds

- Repeat ____ reps

- Frequency:

 

Iliotibial Band Stretch (Crossover)

- Lie on your back with a towel or belt around one foot

- Keeping both legs straight, pull on the belt to bring the leg up and across

- Stretch should be felt on outside of knee/thigh/hip area

- Hold for ____ seconds

- Repeat ____ reps

- Frequency:

 

Iliotibial Band Stretch (Crossunder)

- Lie on your back with a towel or belt around one foot

- Pull on belt to bring involved leg under and across the other leg

- Stretch should be felt on the outside of knee/thigh/hip area

- Hold for ____ seconds

- Repeat ____ reps

- Frequency:

 

Sciatic/Tibial Nerve Floss

- Lie on your back with chair or stack of pillows under your legs, so that your knees and hips are bent at right angles

- First with the foot pointed, straighten your knee slowly

- As your knee straightens, flex your foot up, so your toes come up towards your head

- When you feel a stretch sensation in the back of your leg, slowly start bending your knee

- When your knee is back in the start position, point your foot down

- Repeat ____ reps

- Do ____ sets

- Frequency:

 

Prayer Stretch

- Kneel on both knees, on a soft surface (bed, carpet, yoga mat)

- Sit back onto your heels

- While keeping your buttocks on your heels, reach your hands up as far as possible

- Stretch should be felt in your back or under your arms

- Hold for ____ seconds

- Repeat ____ reps

- Do ____ sets

- Frequency: