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 Single Leg RDL – Foam Pad
HOW: Begin this exercise by balancing one leg on a foam pad. Next focus on hinging primarily at the hips. This is achieved by bringing your torso forward and pushing your butt back. Kicking out the back leg may make it easier for you...
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...
28 Oct Single Leg Balance – Off Step
HOW: Find a step or elevated surface. Line yourself up sideways to the step and place your leg on it. Push yourself up and hold a single leg balance position. FEEL: Keep your core and glutes squeezed as hard as you can to maintain...
27 Oct Medial Load And Lift
HOW: Place your hand up against the wall at about shoulder height. Slowly lower yourself on the leg closest to the wall by reaching your elevated foot back, then explode up driving the elevated knee towards the ceiling. Lean into the wall for the...
05 Oct Seated Knee Flexion – PROM, Other Leg Assist
HOW: Sit at the edge of a table or some sort of elevated surface. Ideally, you don't want your feet to touch the ground. Place your unaffected leg under your affected leg, fully supporting it. Slowly let your affected knee bend by lowering your...
05 Oct Knee Flexion On Wall – PROM
HOW: Lie on your back close to a wall. Place your affected leg on the wall. Make sure your heel can slide on the wall, so wear a sock or place a pillow cloth or something else slippery around your foot so that it...
