Abdominal Brace With Lower Extremity Fallout

Lie on your back with both knees bent. Place your hands over your lower abdomen as shown. Contract your pelvic floor as if to stop the flow of urine and draw your belly button towards your spine. Make sure you do not hold your breath. Feel with your fingers for a subtle contraction of your deep abdominal muscles. Keeping your knee bent, lower one leg out to the side while trying to maintain the abdominal contraction, repeat the same movement on the opposite leg. 

Repeat 25 times on each leg. 

Perform this exercise 1 time per day.


Abdominal Brace With Marching

Lie on your back with the foam roll along your spine from your tailbone to your head as shown. From this position put both hands on your hips and keep your elbows off of the ground. While keeping your core engaged try to lift one foot off the floor and hold for 3 seconds. 

Repeat 25 times per leg. 

Perform 1 set. 

Perform this exercise 2 times per day. 


Bridging With Walkout

Lie on your back with both knees bent and feet together. Spread your knees wide and lift your hips off of the table as shown. With your hips elevated walk your feet out to slowly lower your hips back to the table.

Repeat 25 times. 

Perform 1 set. 

Perform this exercise 2 times per day. 


Hamstring Curl Prone

Lying on your stomach bend your involved leg to 90 degrees as shown. From this position slowly lower your leg back to the table. 

Repeat 15 times. 

Perform 3 sets. 

Perform this exercise 2 times per day. 


Prone Quad Stretch

Lying on your stomach, wrap a strap around your ankle on the involved side and pull with your hands to bend your knee as shown. 

Hold this position for 30 seconds. 

Repeat 3 times. 

Perform 1 set. 

Perform this exercise 2 times per day. 


Hamstring Stretch 3-Way

Lie on your back with your involved leg extended and your opposite leg bent as shown. Lift your involved leg using either your hands or a belt keeping your knee extended (you may need to use your hand to keep your knee fully extended) until you feel a stretch in the back of your thigh. Pull your involved leg to the left and to the right until you feel the stretch further toward one side of your leg. Hold each position (center, left and right) for 10 seconds. 

Repeat 5 times. 

Perform 1 set. 

Perform this exercise 3 times per day.


Side Plank

Lying on your side with both knees extended press up onto one elbow and lift your hips until your body is in a straight line as shown. 

Hold this position for 10 seconds. 

Repeat 10 times. 

Perform this exercise 2 times per day. 


Single Leg Stance

Balance on one foot with the other foot elevated. Keep something close for support if needed for safety. 

Hold this position for 30 seconds. 

Repeat 3 times on each side. 

Perform this exercise 2 times per day. 


Lateral Stepping With Band

Wrap a band around your ankles. Keeping you knees slightly bent and your hips facing forward, step out to the side to put tension on the band as shown. Slowly bring your feet back together and repeat. Cover a distance of 15-20 feet to the left and to the right. 

Repeat 3 times. 

Perform 1 set. 

Perform this exercise 2 times per day. 


Monster Walks

Wrap a band around both ankles and takes long steps forward and out to the side with each leg as shown. 

Repeat 30 times. 

Perform  1 set. 

Perform this exercise 2 times per day. 


Prone Hip IR With Band

With a band wrapped around your ankles, lie on your stomach and bend both knees to 90 degrees as shown. From this position keep your knees together and spread your feet apart against the resistance of the band. 

Repeat 15 times. 

Perform 1 set. 

Perform this exercise 2 times per day.

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