HIP & KNEE. Sample. Low Res. Stretch & Exercise. Patient Handbook
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1 T HIP & KNEE Sc & Excis Low Rs. Sampl Pai Hadbook
2 THE HIP & KNEE STRETCH & EXERCISE PATIENT HANDBOOK T xciss i is bookl a o b pfomd wi appopia isucio ad moioi fom a qualifid al pofssioal. Tis uidbook is ma o lp i pfomi om xciss bu is o ma o plac cssay isucio dd o su s xciss a bi pfomd poply. Som of s xciss may o b appopia dpdi o you spcific ip o k codiio. If pai o discomfo sould ais fom pfomi ay of s xciss, discoiu ad cosul a al ca pofssioal. T om xcis poam a as b commdd fo you is a vy impoa pa of you ca. Pop applicaio of om xciss ca mak a cosidabl diffc i soi ad maiaii al of you ip ad k. Mak su you fid im o pfom xciss a av b povidd fo you. Low Rs. Sampl Copyi 2004, Moa Pofssioal Poducs To od addiioal copis call
3 Pfom scs a av b makd wi a cck Scs Quadicps Hamsis Sadi Lu Kli Lu Adduco Sad Adduco ITB Glu Calf Low Rs. Sampl Sci sould b do wi slow ad smoo moios. Sci sould o b paiful. I is commdd a you wam up you muscls wi li xcis bfo bii you scs. S c i
4 S c i Quadicps Sc Sabiliz youslf by placi o am aais wall o o back of a cai. Us you o am o old back of you akl. Gly pull you akl upwad uil you fl a li sc i fo of you i. Us you somac muscls o kp you back sai ad you plvis ual. Hold fo 15 sc. lax. Rpa wi you o l. X/day Rps Low Rs. Sampl Cauio: If s xciss caus discomfo, discoiu ad cosul a al pofssioal.
5 Hamsis Sc Sii o floo, sc ou o l i fo of you. Sai you l so a k is o b. Slowly bi you cs dow owads you k uil you fl a li sc i back of you l. Hold fo 15 sc. lax. Rpa wi you o l. X/day Rps Low Rs. Sampl S c i Cauio: If s xciss caus discomfo, discoiu ad cosul a al pofssioal.
6 S c i Sadi Lu Sc Wil kpi you back ad plvis i a ual posiio, sp fowad wi you i l. Gly ock you i l fowad uil you fl a li sc dow fo of you lf l. Us you somac muscls o kp you back sai ad you plvis ual. Hold fo 15 sc. lax. Rpa wi you o l. X/day Low Rs. Rps Sampl Cauio: If s xciss caus discomfo, discoiu ad cosul a al pofssioal.
7 Kli Lu Sc Sa i a ki posiio o a sof sufac. Sp you i l fowad wil usi you co muscls o kp you plvis ad low back i a ual posiio. Gly ock fowad uil you fl a li sc dow fo of you lf l. Hold fo 15 sc. lax. Rpa wi you o l. X/day Rps Low Rs. Sampl S c i Cauio: If s xciss caus discomfo, discoiu ad cosul a al pofssioal.
8 S c i Adduco Sc Sad wi you ls fa apa. Slowly bd o k ad ly la owads b l uil you fl a sc alo isid i of ub l. Hold fo 15 sc. lax. Rpa wi opposi l. X/day Low Rs. Rps Sampl Cauio: If s xciss caus discomfo, discoiu ad cosul a al pofssioal.
9 Sad Adduco Sc Si o floo wi you ks b ad f o. Bi you ks owads floo as you ly la fowad, kpi you back sai. You sould fl sc alo isid of you is. Hold fo 15 sc. lax. X/day Rps Low Rs. Sampl S c i Cauio: If s xciss caus discomfo, discoiu ad cosul a al pofssioal.
10 S c i ITB Sc To sc you i l, sad 3 f. away fom a wall wi you i l clos o wall. Coss you lf l i fo of you i. Allow you lf l o bd as you la io wall, kpi you i l sai. You sould fl a li sc dow ousid of i i. Hold fo 15 sc. lax. Rpa wi o l. X/day Low Rs. Rps Sampl Cauio: If s xciss caus discomfo, discoiu ad cosul a al pofssioal.
11 Glu Sc Si o a cai ad coss you i l ov you lf k. Wi you back sai, u you i k ad ly pull i owads you cs. You sould fl a sc i you i buock. Hold fo 15 sc. ad lax. X/day Rps Low Rs. Sampl S c i Cauio: If s xciss caus discomfo, discoiu ad cosul a al pofssioal.
12 S c i Calf Sc Sad faci a wall wi o foo i fo of o ad bo f poii fowad. Kpi bo ls o oud ad you back l sai, la fowad uil you fl a li sc i calf of you back l. Hold fo 15 sc lax (posiio 1). Coiu by bdi back l ad lily sci l fu (posiio 2). X/day 1) 2) Low Rs. Rps Sampl Cauio: If s xciss caus discomfo, discoiu ad cosul a al pofssioal.
13 Pfom si xciss a av b makd by a cck Si Exciss Squas Lus Abducio Raiss Adducio Raiss Calf Raiss Cucs Low Rs. Sampl S ii
14 S ii Squas 1. Sad wi you back sai, you f sould wid apa, ad you os poii fowad. Kpi you back sai ad abdomials i, bd io a sli squa. Kp you ks ov you os ad l you buocks sif back. Hold fo 3 sc. ad slowly sai. If is is oo difficul a fis, us cais o assis wi you fom. X/day Rps 2. A alaiv is o squa aais a wall ad old is posiio fo 5-60 sc. X/day Rps Low Rs. Wall squa Sampl Cauio: If s xciss caus discomfo, discoiu ad cosul a al pofssioal.
15 Lus Sadi all wi you back sai, ak a sp fowad ad bd you fo l io a squa posiio. You back sould b sai ad k of you fo l sould b dicly ov fo foo. Hold fo 3 scods, sad up ad pa wi o l. X/day Rps Low Rs. Sampl S ii Cauio: If s xciss caus discomfo, discoiu ad cosul a al pofssioal.
16 S ii Abducio Raiss Li dow o you sid. Kpi you upp l sai, slowly ais i o a 30 d al. Hold i fo 3 sc. ad slowly bi i dow. X/day Rps Low Rs. Sampl Cauio: If s xciss caus discomfo, discoiu ad cosul a al pofssioal.
17 Adducio Raiss 1. Li dow o you sid. Kpi you low l sai, slowly ais i o a 30 d al. Hold fo 3 scods ad slowly low i. X/day Rps 2. A alaiv is o plac a pillow bw you ks ad coac by pusi you ks o. Hold fo 3 sc. ad lax. X/day Rps Low Rs. Sampl S ii Cauio: If s xciss caus discomfo, discoiu ad cosul a al pofssioal.
18 S ii Calf Raiss Sad wi you f sould wid apa. Slowly is oo you os ad old. Slowly low you f back o oud. To icas difficuly, pfom xcis o l a a im. X/day Rps Low Rs. Sampl Cauio: If s xciss caus discomfo, discoiu ad cosul a al pofssioal.
19 Cucs Li o you back wi you ks b ad you ads ld lily bid you ad. Slowly bi you soulds sai up off floo as you i you somac muscls. You ad sould s ly o you ads ad sould o b pulld fowad. Hold fo 3 sc. lax. X/day Rps To s you abdomial obliqu muscls, add a slow wis af you bi you soulds off floo. Hold fo 3 sc. lax. Rpa wisi o way. X/day Rps Low Rs. Sampl S ii Cauio: If s xciss caus discomfo, discoiu ad cosul a al pofssioal.
20 Low Rs. Sampl
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