Scribd
Upload
21 views13 pages

15 Physical Therapy Exercises

The document outlines a series of 15 physical therapy exercises categorized into supine, bridging, prone, quadruped, flexibility, and strength exercises, along with aerobic conditioning recommendations. Each exercise includes specific instructions on position, movements, repetitions, and sets to aid in rehabilitation and improve physical function. Additionally, it emphasizes the importance of regular aerobic activity for overall conditioning and pain management.

Uploaded by

slrose
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
21 views13 pages

15 Physical Therapy Exercises

The document outlines a series of 15 physical therapy exercises categorized into supine, bridging, prone, quadruped, flexibility, and strength exercises, along with aerobic conditioning recommendations. Each exercise includes specific instructions on position, movements, repetitions, and sets to aid in rehabilitation and improve physical function. Additionally, it emphasizes the importance of regular aerobic activity for overall conditioning and pain management.

Uploaded by

slrose
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 13

15 PHYSICAL THERAPY

EXERCISES
SUPINE EXERCISES
1. ABDOMINAL BRACING
 Lie on back with knees bent

 Tighten abs towards spine

 Hold for 10 sec, practice diaphragmatic breathing


10 reps per set, 1 set per session, 2 sessions per day

2. ALTERNATING LEG MARCHING


 Lie on back with knees bent

 Perform abdominal bracing while lifting each leg 12 in.

 Perform slowly, alternating right and left legs


10 reps on each leg per set, 1 set per session, 2 sessions per day
3. DEAD BUG
 Lie on back with knees and hips in 90-90 position (see Fig.1)

 Perform abdominal bracing while partially extending each leg

 Perform slowly, alternating right and left legs


10 reps on each leg per set, 2 sets
4. PARTIAL SIT-UPS
 Lie on back with knees bent and hands on thighs

 Tighten abs and lift upper back off floor while sliding hands up thighs

 Hold lifted postion for 2 seconds

 Keep head neutral (maintain fist-width space between chin and chest)

 (When ready and able) perform the exercise with arms crossed over chest
10 reps on each leg per set, 2 sets
5. SINGLE KNEE PRESS
 Lie on back with knees bent

 Tighten abs and lift leg into 90-90 position

 Press hands against lower thigh with light pressure and keep leg still

 Hold 5 seconds
10 reps on each leg,1 set per day

BRIDGING EXERCISES
6. PARTIAL BRIDGE TO FULL BRIDGE
 Lie on back with knees bent and feet flat

 Tighten abs and lift hips and buttocks off floor 1-5 inches

 Hold for 5 seconds and return buttocks down to floor


 You may build to 10-sec. holds as tolerated
Perform 10 reps per set, 1 set per day

7. BRIDGE WITH EXERCISE BALL


 Lie on back with calves on ball and hands at your side

 Tighten abs and lift hips and buttocks in a pain-free motion (avoid hyperextension of

spine)

 Hold for 2 seconds and then slowly return buttocks to floor


Perform 10 reps per set, 1 set per day
PRONE EXERCISES
8. ALTERNATING ARM & LEG LIFTS
 Lie on stomach with pillow underneath hips

 Tighten abs and slowly alternate lifting opposite arms and legs

 Hold for 1 second (do not hyperextend spine)


10 reps on each side per set, 1 set per day

9. ALTERNATING ARM & LEG LIFTS WITH


EXERCISE BALL
 Lie on stomach over exercise ball
 Tighten abs and slowly alternate lifting opposite arms and legs

 Hold for 1 second (do not hyperextend spine)


10 reps on each side per set, 1 set per day

QUADRUPED EXERCISES
10. HANDS & KNEES ALTERNATING LEG LIFTS
 Assume hands and knees position, with hands under shoulders and knees under hips (see

Fig.2)

 Tighten abs and slowly lift leg

 Hold for 1 second, alternate right and left legs


Perform 10 reps on each leg per set, 1 set per day
11. HANDS & KNEES ALTERNATING OPPOSITE
ARM & LEG LIFTS
 Assume hands and knees position (Fig.2)

 Tighten abs while extending opposite arm and leg

 Hold for 1 second and slowly alternate between sides


10 reps on each side per set, 1 set per day

FLEXIBILITY EXERCISES
12. STANDING HAMSTRING STRETCH
 Stand with one heel on step (hold rail if needed)

 Slowly lean forward at hips (not your spine) until a gentle stretch is felt in back of leg
 Hold for 30 seconds
3 reps on each leg per set, 1 set per day

13. STANDING HIP FLEXOR STRETCH


 Stand while holding onto railing

 Place one leg forward with knee bent and other leg back

 Keep legs shoulder-width apart

 Keep upright and tuck tailbone under until you feel a stretch in the front of hip and thigh of

back leg

 Hold for 30 seconds


3 reps on each leg per set, 1 set per day
14. CORNER STRETCH
 Stand in a corner with one leg forward and other leg back

 Bend knee in front leg

 Place hands, forearms, and elbows on wall at 90° angle to shoulder

 Lean forward until a gentle stretch is felt in chest and shoulders

 Hold for 30 seconds


3 reps on each leg per set, 1 set per day
STRENGTH EXERCISE
15. WALL SQUATS WITH EXERCISE BALL
 Stand with exercise ball behind back against wall

 Step forward to ensure knees are in line with ankles

 Tighten abs and bend knees into squat position (knees shouldn’t go past toes)

 Keep chest upright and progress to 90-90 position at hip and knee, hold 3 seconds
Perform 10 reps per set, 1 set per day
AEROBIC CONDITIONING
Aerobic conditioning should also be performed regularly (5-7x per week) with low impact activities

like walking, biking, water aerobics, or water walking. Water aerobics or water walking are both

excellent options for total body conditioning and have the advantage of lowering the stress on the

lower extremities and spine. Other good low impact options include stationary biking, elliptical

machines, or rowing machines. Aerobic activity has been shown to reduce the incidence of low back

pain, helps us stay functional, and increases the body’s pain-inhibiting hormones called endorphins.

Start with 10-minute sessions, with a goal of increasing to 30-minute sessions.


This program is presented through the combined efforts of
professionals at

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy