Patient Education: General Stretching and Exercise Tips
The following are reference guides for general exercises intended for stretching and strengthening. Most do not require exercise equipment unless stated. *Please consult with a sports medicine professional before beginning these exercises or any other exercise programs.
The Lunge:
Stand with equal
weight on both feet.
Lunge with one leg
along one direction at
a time throughout the
cycle and return five (5)
times. Repeat with the opposite leg.
Single Leg Balance: Stand on one leg. Reach along one direction with the opposite leg and return five (5) times. Keep your foot close to the ground without touching. Perform on the opposite side.
Foot / Ankle Balance & Reach: Stand on one foot, holding a weight in your opposite hand. Bend your knee, lowering the body, and reach down and across the floor. Hold for three (3) seconds. Relax. Repeat with the opposite side.
Heel Raise: Balance on one foot, then rise on the ball of foot. Hold and lower. Repeat with the opposite side.
Bridging with Opposite Arm & Leg Raise: In the bridging position with an exercise ball positioned under your shoulders, raise one arm and opposite leg simultaneously. Do not let the hips sag. Maintain balance. Repeat with the other limbs.
Kneeling Ball Walk to Double Knee to Chest:Walk forward on the ball until it rests under your shins. Support your weight with your hands and roll the ball under you by bending your knees up to your chest. Repeat.
Ball Balanced Half Sit-Up: From an incline sitting position with your arms crossed over your chest, tighten the abdominal muscles and perform a curl-up. Repeat in sets of 8.
Prone Push-up from Toes: Roll forward until the ball rests under the toes. Balance is important here. Perform a push-up by bending your elbows and lowering your chest towards the ground. Keep your back straight.
Functional Hamstring Stretch: Standing on one leg, slowly hinge forward at the hips to lengthen the hamstring. Repeat reaching to left and right, holding each position for 10-15 seconds.
Supine Hamstring Stretch: On your back, lift one leg into the air. Supporting the thigh behind knee, slowly straighten the knee until a stretch is felt in the back of thigh. Hold 10-20 seconds. Repeat with the opposite side.
Standing Hamstring Stretch: Place one foot on a stool or sturdy chair. Slowly lean forward, keeping your back straight, until the stretch is felt in the back of the thigh. Hold 10-20 seconds. Repeat with the opposite side.
Resisted External Rotation: in Neutral - Bilateral: Sit or stand, with tubing in both hands, elbows at sides, bent to 90°, forearms forward. Pinch your shoulder blades together and rotate the forearms out. Keep your elbows at your sides.
General Upper Flexibility: With your hands behind your head, pull your elbows up slowly toward the sky, then pull your elbows back slowly toward the floor pinching the shoulder blades together. Relax and repeat. This can also be done in a standing position.
Stay tuned for more exercises and tips.