3. Heel Slide Assisted with Towel
While laying, bend one knee at 90 While keeping foot flat on table, slowly
degrees. Place a medium sized towel and comfortably pull towel towards upper
around ankle of bent leg, with ends of body.
towel in each hand.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day
4. Self-Femur Dorsal
While sitting, slightly
bend one knee. Position
one hand on top of the
other hand a little above
the knee. Slowly push
down towards the table
until a comfortable stretch
is felt.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day
5. Self-Patellar Femoral Mobilization
Comfortably push Comfortably push Comfortably push Comfortably push
knee down towards knee towards the knee towards the knee back towards
table. inside of the body. outside of the body. body.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day
6. Hip Internal Rotation Partial at Bearing
While standing, keep one foot Slowly and comfortably pull
off of the ground. Place band band across torso.
in one hand to the side of torso
with elbow bent, and use the Perform:
other hand to help secure band. sets
Avoid arching back. repetitions
Hold for seconds
Repeat times per day
7. Hip External Rotation Partial at Bearing
While standing, keep one foot off Slowly and comfortably pull band
of the ground. Place band in one across body. Fist and forearm should
hand with elbow bent and forearm be pulled to the side of torso.
across torso. Use the other hand to
help secure band. Avoid arching Perform:
back. sets
repetitions
Hold for seconds
Repeat times per day
8. Single Leg Stance Balance - Medial
Place band around one ankle and Slowly rotate stool and move foot
bend knee at 90 degrees. Place inwards until a comfortable tension
leg on rotating stool. Foot should is felt.
be positioned out to side of same Perform:
thigh. Keep the other leg planted sets
on ground and use for balance. repetitions
Hold for seconds
Repeat times per day
9. Single Leg Stance Balance - Lateral
Place band around one ankle and Slowly rotate foot outwards
bend knee at 90 degrees. Place leg until a comfortable tension is
on rotating stool. Foot should be felt.
positioned inwards, to the side of Perform:
the opposite thigh. Keep the other sets
leg planted on ground and use for repetitions
balance. Hold for seconds
Repeat times per day
10. Clock – (1)
Plant one foot on the ground with knee
bent. Place arms out to sides to help
with balance. Position the other leg off
of the ground, straight out infront at a
downwards angle. Avoid arching back.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day
11. Clock – (2)
Plant one foot on the ground
with knee bent. Place arms out
to sides to help with balance.
Position the other foot off of
the ground, slightly bent and
right next to the foot planted on
the ground. Avoid arching back.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day
12. Clock – (3)
Plant one foot on the ground
with knee bent. Place arms out
to sides to help with balance.
Position the other foot off of the
ground, straight out to the side.
Avoid arching back.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day
13. Clock – (4)
Plant one foot on the ground with
knee bent. Slightly bend forward
at the hips. Place arms out to sides
to help with balance. Position the
other foot off the ground, straight
out behind body. Avoid arching
back.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day
14. Clock – (5)
Plant one foot on the ground with
knee bent. Slightly bend forward
at the hips. Place arms out to
sides to help with balance.
Position the other foot off the
ground and cross behind the foot
planted on the ground. Avoid
arching or extending back.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day
15. Clock
(1) (2) (3)
Perform:
sets
repetitions
Hold for seconds
Repeat times per day
(4) (5)
16. Tandem
Position one foot infront of the
other. Both knees should be
slightly bent. Position arms
down and out in front of body to
help with balance. Avoid arching
back.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day
17. IT-Band Stretch
Place hand on wall for support
with balance. Slightly bend one
leg and place infront of body.
Place the other leg a couple feet
behind the forward foot. The
leg should be straight and
positioned on an inward angle.
A comfortable stretch should be
felt on the outside of the leg.
Perform:
sets
repetitions
Hold for seconds
Repeat times per day
