OME General PROGRAMStrengthening, Lower Body
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1 OME General PROGRAMStrengthening, Lower Body 68 Long Ct Thousand Oaks, CA (805) Total 25 ANKLE PUMPS Slowly move your foot up and down at your ankle joint QUAD SET Tighten your thigh and press the back of your knee down. Hold 5 counts. Slowly release. ** Place a rolled towel under your ankle if instructed GLUTE SET Lay on your back, squeeze your buttocks and hold 5 counts. Slowly release Page 1 of 7
2 HAMSTRING SET Lie on your back and bend your knee as shown. Press your heel down and hold 5 counts. Slowly release HEEL SLIDES - SUPINE Lie on your back or lean against pillows with your knees straight. Slide the affected foot towards your buttock as you bend your knee. Hold several seconds, relax, then try to pull a little further. Release and stretch leg into a straight position. ** Use a strap if instructed. SHORT ARC QUAD - SAQ Place a firmly rolled towel or foam roller under your knee. Straighten the knee while pressing into the roll. Pause, then slowly release STRAIGHT LEG RAISE - SLR Lie on your back with one leg straight and the other bent. Tighten the thigh and raise up your leg with a straight knee. Pause, then slowly lower. Page 2 of 7
3 HIP INTERNAL AND EXTERNAL ROTATION - SUPINE Lie on your back with your knees straight. Roll your hip in and outward so that your toes point to the right and then left. Keep the knee straight HIP ADDUCTION SQUEEZE - SUPINE Place a rolled up towel, ball or pillow between your knees. Press your knees together and squeeze for 5 counts. Slowly release HIP ABDUCTION - SUPINE Lie on your back with the legs straight. Slowly bring your leg out to the side, relax, then return to the starting position BRIDGING Lie on your back, tighten your lower abdominals, squeeze your buttocks and raise your hips up. Pause, then lower slowly Page 3 of 7
4 LONG ARC QUAD Sit with your knee bent. Slowly straighten your knee. Hold 5 counts, and slowly lower SEATED HIP FLEXION Sit upright. Lift your foot and knee, pause, and return to the starting position SEATED CLAMS Sit with your knees bent and feet on the floor. Move your knees out to the side, pause, then return to the starting position SEATED HIP ABDUCTION - SINGLE LEG Sit close to the edge of a chair with your leg straight. Slide your leg to the side, pause, then return to the starting position Page 4 of 7
5 SIT STAND Scoot towards the edge of the chair. Hold onto the arm rests, lean forward, and stand upright. Slowly sit back down SEATED HEEL SLIDES - ASSISTED Sit upright and slide your heel back, bending the knee. Use the opposite ankle to gently slide the foot further back. Hold 10 seconds, then release SEATED KNEE BEND In a seated position, slide your foot back and bend the knee. Keep your foot on the ground and scoot forward until a stretch is felt. Hold 10 seconds, then release HEEL RAISES - STANDING balance. Stand upright with your legs straight. Raise up on your toes and lift your heels off the ground. Slowly return to the starting position Page 5 of 7
6 HIP FLEXION - STANDING balance. Stand upright. Bring your knee up, letting the foot dangle. Do not lift higher than hip level. Slowly return to the starting position HIP ABDUCTION - STANDING balance. Stand upright. Bring the leg out to the side. Slowly return to the starting position HAMSTRING CURLS - STANDING balance. Stand upright. Slide your toes back on the floor, then bring your heel toward your buttock, bending the knee. Slowly return to the starting position HIP EXTENSION - STANDING balance. Stand upright. Keep the knee straight and move your leg back from the hip. Slowly return to the starting position. ** Don't arch the back Page 6 of 7
7 KNEE BENDS/SQUATS balance. Stand with feet shoulder width apart. Bend your knees and lower your body towards the floor, as if sitting in a chair. Keep your head up. Slowly return to a full upright position and straighten the knees TERMINAL KNEE EXTENSION Stand in an upright position with your knee slightly bent and an elastic band looped around the back of your knee. Fix the other end of the band behind a closed door or other anchor. Press the knee straight. Hold 10 seconds, then release by bending the knee Page 7 of 7
Bend your foot up and down at your ankle joint as shown. SHORT ARC QUAD - SAQ
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