Exercises
Beginning Exercises
Ankle Pumps
Sit or lie on the floor with legs extended. Pull toes towards you and point them away from you. Push and pull your toes as far in either direction as you can.
Repeat 10 times.
Heel Slides
Lie on your back with legs extended. Keeping your heel on the floor, slide one foot slowly towards your body, then slowly slide foot back until your leg is straight. Repeat with both legs 10 times.
Abdominal Contraction
Lie on your back with knees bent, resting both hands on your abdomen. Contract your abdominal muscles, pulling your navel toward your spine, and hold 5 seconds while breathing comfortably, then relax. Repeat 10 times.
Wall Squats
Stand with your back against a wall, and feet about one foot away from the wall. Tighten abdominal muscles while slowly lowering hips, bending knees to a 45 degree angle. Hold for 45 seconds and return to standing. Repeat 10 times.
Heel Raises
Stand facing a wall, and use your hand to steady yourself while lifting heels slowly off the floor and back down. Repeat 10 times.
Straight Leg Raises
Lie on your back with one knee bent and the other outstretched. Lift outstretched leg 6 to 12 inches off the floor and hold in place for 5 seconds. Repeat 10 times per leg.
Intermediate Exercises
Single Knee to Chest Stretch
Lie on your back with one leg bent. Grab your leg behind the thigh and pull the leg toward your chest. Hold this position for 20 seconds. Repeat 5 times per leg.
Hamstring Stretch
Lie on your back. Pull one knee toward chest. Slowly straighten the leg until you feel a comfortable stretch in your hamstring; hold for 20 seconds. Repeat 5 times per leg.
Lumbar Stabilization Exercises with Exercise Ball
Lie on your back with the ball beneath your knees. While contracting stomach muscles, lift and straighten one leg. Hold for 20 seconds; repeat 5 times per leg.
Wall Squat Using Exercise Ball
With the ball between your lower back and a wall, slowly lower your body to a sitting position. Hold for 45 seconds, then slowly return to starting position. Repeat 10 times.
Lie on your Stomach over Ball
Lie face down with your abs on the ball and hands on the floor. Keeping legs straight, bend elbows slightly and slowly raise both legs; hold for 10 seconds. Relax and repeat 10 times.
Advanced Exercises
Hip Flexor Stretch
Lie on your back near the edge of a bed or on a flat surface. Pull both knees up to your chest. Release one leg, slowly lowering it to the floor. Hold this position for 20 seconds, then repeat the sequence 5 times on each side.
Piriformis Stretch
Lie on your back, crossing one leg over the other knee, legs bent. Pull lower knee up toward the chest; hold the stretch for 20 seconds and release. Repeat 5 times per side.
Lumbar Stabilization Exercises with Exercise Ball (Exercise Ball Push-ups)
Lean torso on ball and “walk” your hands out in front of ball until the ball is under your legs. “Walk” back to starting position. Then “walk” hands out in front of ball until ball is under legs and slowly raise alternating arms over head. “Walk” back to starting position. “Walk” hands out in front of ball and slowly perform push-ups.
