07 Jan Standing Weight Shifts
HOW: Get set up near a wall or an object such as a chair to ensure safety if you were to lose your balance. Slowly shift your weight laterally all the way to one side trying to put 100% of your weight onto one...
07 Jan Standing Weight Shifts – On Tip Toe
HOW: Get set up near a wall or an object such as a chair to ensure safety if you were to lose your balance. Raise your heels and maintain this position for the entirety of this exercise. Slowly shift your weight laterally all the...
06 Jan Semi Tandem Balance
HOW: Get set-up standing with your feet touching but not directly together, have one foot half-way in front of the other foot. If you were to look down, one of your big toes should be in the middle of the other foot. Maintain your...
06 Jan Seated Knee Extension – PROM
HOW: Get into a comfortable position on a chair or bed with your foot elevated and supported on a surface so that your leg is straight and parallel to the ground. Let gravity pull your knee into extension and/or use your hands as needed to...
06 Jan Seated Knee Extension Bag Hang – PROM
HOW: Get into a comfortable position on a chair or bed with your foot elevated and supported on a surface so that your leg is straight and parallel to the ground. Place your foot into bag handles and place one handle above and below your...
06 Jan Backward Walking
HOW: Walk backwards. As you take a step with your involved leg, work on “staying strong” and squeezing your glutes and quadriceps as you make contact with the ground. The goal is to feel strong on your leg like no one can push you...
06 Jan Single Leg Balance – Horizontal Head Turn
HOW: Position yourself standing in a corner with your back to it, or with a wall, chair, or sturdy object near you. Pick up one foot and balance on the leg that is in contact with the ground. While maintaining your balance, turn your head...
19 Nov Quad Set – AAROM, Strap
HOW: Follow this foolproof guide to wake your quad back up! Use a stretch strap or towel and place it around the balls of your feet, holding onto both ends of the towel with your hands. Laying on the ground or on a table...
19 Nov Terminal Knee Extension – 3 Way
HOW: Get set-up standing with a band around and above the knee with the band anchored in front of you. You will perform this exercise in 3 different positions: with your feet side by side, with your working leg in front of your other...
11 Nov Straight Leg Raise – J
HOW: Start by lying on your back. Bend your opposite knee. The first step is let your foot turn out, this will put your hip in the desired position. Next, you must perform a very strong quadricep set by squeezing your thigh as hard...
