HOME EXERCISE PROGRAM
Created by Joan Marie Madrona, PTRP Jun 22nd, 2024
View videos at www.HEP.video
HAMSTRING STRETCH WITH TOWEL Repeat 10 Times
Hold 10 Seconds
While lying down on your back, hook a towel or
strap under your foot and draw up your leg Complete 1 Set
until a stretch is felt along the backside of your Perform 1 Times a Day
leg.
Keep your knee in a straightened position
during the stretch.
Video # XVXLMBDN3
PIRIFORMIS STRETCH Repeat 10 Times
Hold 10 Seconds
While lying on your back with both knee bent,
cross your affected leg on the other knee. Complete 1 Set
Perform 1 Times a Day
Next, hold your unaffected thigh and pull it up
towards your chest until a stretch is felt in the
buttock.
Video # XVB87Y3ZC
QUAD SET - TOWEL UNDER KNEE - Repeat 10 Times
ISOMETRIC QUADS Hold 5 Seconds
Place a small towel roll under your knee, Complete 1 Set
tighten your top thigh muscle to press the back Perform 1 Times a Day
of your knee downward while pressing on the
towel.
Video # XVW9CNGS4
STRAIGHT LEG RAISE - SLR Repeat 15 Times
Hold 1 Second
While lying on your back, raise up your leg with
a straight knee. Keep the opposite knee bent Complete 1 Set
with the foot planted on the ground. Perform 1 Times a Day
Video # XVWMQPAZY
HIP ABDUCTION - SIDELYING Repeat 15 Times
Hold 1 Second
While lying on your side, slowly raise up your
top leg towards the sky. Keep your knee Complete 1 Set
straight and maintain your toes pointed forward Perform 1 Times a Day
the entire time. Keep your leg in-line with your
body.
The bottom leg can be bent to stabilize your
body.
Video # XVBDWKSHN
SIDE LYING CLAMSHELL - CLAM SHELL Repeat 10 Times
Hold 1 Second
While lying on your side with your knees bent,
raise your top knee upwards while keeping Complete 1 Set
your feet in contact the entire time. Lower back Perform 1 Times a Day
down and repeat.
Do not let your pelvis roll back during the lifting
movement.
Video # XVEFZEUH7
HIP ABDUCTION - SUPINE Repeat 15 Times
Hold 1 Second
While lying on your back, slowly bring your leg
out to the side. Keep your knee straight the Complete 1 Set
entire time. Perform 1 Times a Day
Video # XVVZXNZW3
PRONE HAMSTRING CURLS - ASSISTED Repeat 15 Times
Hold 1 Second
While lying face down, bend your affected
knee with the assistance of your unaffected Complete 1 Set
leg. Perform 1 Times a Day
Video # XVD5SC4RQ
WALL SQUATS Repeat 10 Times
Hold 1 Second
While standing, lean your back against a door
or wall with slick surface. Position your feet Complete 1 Set
shoulder-width apart. Next, bend your knees Perform 1 Times a Day
as you slide your body downward and then
return back to upright position. Repeat.
Knees should bend in line with your 2nd toe
and not pass the front of your foot.
Video # XV699X8MK
LUNGE Repeat 10 Times
Hold 1 Second
Start by standing with feet shoulder-width-
apart. Next, take a step forward and slightly out Complete 1 Set
to the side and allow your front knee to bend. Perform 1 Times a Day
Your back knee may bend as well. Then, return
to original position and repeat with the same
leg.
Keep your pelvis level and straight the entire
time.
Your front knee should bend in line with the
2nd toe and not pass the front of the foot.
Video # XVCXRMZCM
STEP UP Repeat 10 Times
Hold 1 Second
Start by standing in front of a step/step stool
with both feet on the floor. Step forward up the Complete 1 Set
step with one leg and then the other leg. Perform 1 Times a Day
Return to starting position taking a step back
towards the floor leading with the same leg.
Video # XVJVL4KQY
