WEBLower Extremity Strengthening Exercises – Sitting. Do repetitions of each exercise times a day. A. Ankle Pumps. 1. Sit with feet flat on the floor. 2. Pull toes up and then return to the floor. A. B. Heel Raises – Sitting B. 1. Sit with feet flat on the floor. 2. Lift heels off the floor, up and down. C. Hip Flexion – Sitting. 1.
WEB5 exercises with step-by-step instructions. Do these exercises while you are sitting to help strengthen your lower body. For each exercise: Start with 1 set of 10 repetitions (reps), 3 times a day. As you get stronger, work up to 2 sets of 15 reps 3 times a day.
WEBSit up with your feet flat on the floor. LEG EXTENSIONS . Straighten each knee as far as possible. Hold for _____ seconds. Slowly lower your leg. MARCHING . Keep your knee bent and lift your leg up as high as possible. Slowly lower your leg. TOE RAISES . o Leave your heel on the floor and tap your toes up and. down.
WEBSeated Leg Exercises Instructions: Do these 4 exercises for 30 seconds each, followed by 30 seconds of active rest (gray box). Repeat this up to 4 rounds. How often: Changes: Exercises 1 to 4: 1. Left Kick Outs. 2. Seated Marches. 3. Right Kick Outs. 4. Alternating Side Steps. Active Rest: Heel Raises. Toe Raises. Watch video. Use QR code or ...
WEBLower Extremity Strengthening – Home Exercise Program. 1. Ankle Pumps. While lying on your back, elevate your foot on pillows so it is above the level of your heart. Slowly pump your ankle up and down as far as you can comfortably do so. Perform.
WEBSitting Knee Extension. Sit in a chair or on the edge of the bed with knees bent and feet underneath you. Straighten one leg as much as you can. Hold for 5 seconds. Slowly lower leg. Repeat ____ times. Change legs and repeat ____ times.
WEBSeated Strengthening Exercises. These exercises are designed to increase your muscle mass and calories burned at work, home or any other location where you have been seated for a while. To start, do each exercise 5 to 10 times, repeating 1 or 2 times per week. Slowly add repetitions until you are completing 20 to 30, every other day, or even daily.
WEBSeated Strengthening Exercises. Take your time completing each exercise with smooth movements. Breathe! Do not hold your breath when exercising. Stop exercises that cause increased pain and report to your therapist.
WEBBeginner Chair and Counter Workout. This workout is for beginners. It utilizes leg strength while seated in a chair or standing at a counter/sink. Take breaks during the workout and modify exercises as needed. Feel free to adjust the reps and increase or decrease according to activity level.
WEBF. Knee Flexion – Sitting with resistance band (Thera-Brand®) 1. Sit with feet flat on the floor. 2. Hook band behind heel of foot and secure other end around leg of chair or table. 3. Bend knee, pulling band taut. 3. Hold for approximately _____ seconds. 4. Straighten knee slowly. G. Hip Abduction 1. Sit with feet flat on the floor. 2.