Exercise Library
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Supine Glute Squeeze
Gluteal activation is an isometric exercise which can be performed seated or lying down. Think about tilting your pelvis backwards or posteriorly, this may also be described as tucking the tailbone. You can use a tactile cue by using your hands to help find these...
Resisted Prone Knee Flexion
Start lying on your stomach with your knee off the edge of the bed. Try and bring your heel to your butt. Resist this movement with your other leg like shown in the video.
Seated Knee Flexion PROM Off Table
Sitting on a bed or couch, remove your knee immobilizer Place the non-affected leg underneath the surgical leg. While assisting yourself, slowly let gravity help as your knee goes into flexion. Use your non-affected leg to assist the surgical leg on the way back up.
Ankle Pumps
After an injury or surgery, it is very common to have swelling and edema in the knee. To help control the swelling and prevent a serious complication called a deep vein thrombosis from forming in your calf, it is imperative to perform ankle pumps once...
Triple Extension Wall Lateral Load-N-Go's (Pre-Cutting Drill)
HOW: Start one hand against a wall. Push into the wall with your hip, knee, and ankle. This is your starting position. Slowly bend your hip, knee, and ankle to “load” your leg. Then, explosively push away into the wall. FEEL: You should feel the...
Triple Extension Wall Lateral Iso Hold (Pre-Cutting Drill)
HOW: Start one hand against a wall. Push into the wall with your hip, knee, and ankle. Hold the position for the desired amount of time. FEEL: You should feel the side of your hip working hard to maintain the position as well as your...
Split Stance Cable Cross-Body Punch with Rotation
HOW: Maintain a split stance position with your affected leg in front. While maintaining this position, slowly punch forward with your opposite arm, placing more weight/pressure on your front leg. FEEL: While you are punching, you should feel the muscles of your front leg working...
Single Leg Marching In Place
HOW: March in place with one leg at a time. When in the marching position, you should aim to lift your knee to waist height. With your down leg, squeeze your hip and knee as strong as possible. FEEL: Feel sturdy and strong as if...
Single Leg Marching Forward
HOW: March forward on one leg at a time. When in the marching position, you should aim to lift your knee to waist height. With your down leg, squeeze your hip and knee as strong as possible. FEEL: Feel sturdy and strong as if you...
Single Leg Cable Row Isometrics
HOW: Maintain a single leg squat position on one leg. With your opposite arm, pull your elbow just to your back. As you pull, do not let your body come forward. Keep your weight on the balls of the feet the entire time. FEEL: You...