Metro Physical & Aquatic Therapy

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YOUR HOME Exercise Program Hip
PROGRAM
Created by Sherrie Glasser Jun 27th, 2018
View at "my-exercise-code.com" using code: XKV88MR

Total 10

SINGLE KNEE TO CHEST STRETCH - Repeat 1 Time

SKTC Hold 30 Seconds
Complete 3 Sets
While Lying on your back, hold your knee
and gently pull it up towards your chest. Perform 2 Time(s) a Day

DOUBLE KNEE TO CHEST STRETCH - Repeat 1 Time

DKTC Hold 30 Seconds
Complete 3 Sets
While Lying on your back, place physioball
under legs and pull towards your chest. Hold Perform 1 Time(s) a Day
for about 30 seconds. Repeat

LOWER TRUNK ROTATIONS - LTR Repeat 30 Times

Hold 10 Seconds
Lying on your back with your knees bent,
Complete 1 Set
gently move your knees side-to-side.
Perform 1 Time(s) a Day

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 PIRIFORMIS STRETCH - MODIFIED Repeat 10 Times
Hold 1 Second
While lying on your back, hold your knee with
Complete 3 Sets
your opposite hand and draw your knee up
and over towards your opposite shoulder. Perform 1 Time(s) a Day

PELVIC TILT - SUPINE Repeat 10 Times

Hold 5 Seconds
Lie on your back with your knees bent. Next,
Complete 2 Sets
arch your low back and then flatten it
repeatedly. Your pelvis should tilt forward Perform 1 Time(s) a Day
and back during the movement. Move
through a comfortable range of motion.
With BREATHING . DON'T LET ABD. to
BULGE

Prone Quad Stretch Repeat 3 Times

Hold 30 Seconds
Lie down flat on your stomach. Wrap a strap
(belt, towel, dog leash) around the top of one
of your feet and pull the strap across your
opposite shoulder so that your knee starts to
curl up to your body. Pull until a stretch is felt
across the front of your thigh.

SEATED HAMSTRING STRETCH Repeat 3 Times

Hold 30 Seconds
While seated, rest your heel on the floor with
Perform 1 Time(s) a Day
your knee straight and gently lean forward
until a stretch is felt behind you knee/thigh.

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 BRACE- KNEE FALL OUT Repeat 10 Times
Hold 3 Seconds
While lying on your back with both knees
Complete 2 Sets
bent, initiate kegal. Hold this contraction as
you slowly lower one knee to the side. Your Perform 1 Time(s) a Day
pelvis should not move.

Clamshell Repeat 10 Times

Hold 1 Second
Begin Exercise laying on either side, then
Complete 3 Sets
bend knees and hips as pictured above.
While keeping hips and knees bent at same Perform 1 Time(s) a Day
angle, slowly lift top-side leg away from
bottom-side leg. Lift leg up until hips and
upper body begin to roll backwards. When
this happens, stop the movement, and slowly
lower the leg back to starting position. Keep
ankles together throughout entire movement.

BRIDGING Repeat 10 Times

Complete 3 Sets
Place band above knees.
Perform 1 Time(s) a Day
While lying on your back, tighten your lower
abdominals, squeeze your buttocks and then
raise your buttocks off the floor/bed as
shown.

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