Home Exercise Procedures – Lower Extremity

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