Rehabilitation Exercises

Straight leg raise

• Lay on your back on a hard, flat surface with your legs straight.
• Bend your "good" knee and put that foot flat.
• Keep your "bad" leg straight and raise leg into air.
• Raise your "bad" leg until your thighs are equal heights.
• Lower the leg back to the table.
• Repeat 30 times.

Bridges

• Lay on your back on a hard, flat surface.
• Bend both knees and place feet flat.
• Tighten your stomach.
• Lift your butt off the table towards the ceiling.
• Lift as high as you can OR until body forms a straight line from knees through shoulders.
• Slowly lower back down to the table.
• Repeat 30 times.

Step-ups

• Stand with step in front of you.
• Step up onto the step with your "bad" leg.
• Shift weight onto "bad" leg.
• Step up onto step with "good" leg.
• Step backwards off step with good leg.
• Leave "bad" foot up on step.
• Repeat 30 times.

Side step-ups



• Stand next to step with "bad" side closest to step.
• Step up onto step with "bad" leg, keep knee bent.
• Shift weight onto "bad" leg and bring your other foot up onto the step.
• Pause for one second.
• Slowly lower good foot towards the floor. 
• Once fully on the floor pause for one second.
• Repeat 30 times.

Stability ball hamstring curl



• Lay on your back on a hard, flat surface with your legs straight out.
• Keeping your legs extended, place the stability ball under both feet.
• Use your arms to steady yourself.
• Lift your butt off of the floor so that your body is in a straight line.
• Keep abs tight. Pull your heels towards your butt.
• Extend your legs back out. Keep your back straight.
• Repeat 30 times.

Clamshells



• Lay on your side on a hard, flat surface with your legs extended.
• Bend your knees and pull your heels towards your butt.
• Keep your feet stacked, open the top knee slowly towards the ceiling.
• Open as far as you can.
• Close the knees. When the knees are together you are back in the starting position.
• Repeat 30 times.

Short arc quads

• Lay on your back on a hard, flat surface.
• Bend your "good" knee and place foot flat.
• Keep the "bad" leg extended.
• Place the soccer ball under your "bad" knee.
• Allow your heel to rest on the ground.
• Kick your leg out, straightening the leg.
• Lower your foot down to the table.
• Repeat 30 times.

Long arc quads



• Sit on the edge of a chair.
• Kick your foot out, straightening the knee.
• Lower the leg back down to the start position.
• Repeat 30 times.

Thomas stretch

• Lay on your back on a flat surface (such as a bed) with legs extended.
• Side to the side of the bed that matches the hip that needs to be stretched.
• Allow that leg to hang off the side of the bed.
• Turn body so you’re lying diagonal across the bed.
• Pull the opposite knee into the chest at the same time.
• Hold 10 seconds.
• Repeat for a total of 10 times.

Piriformis

• Lie on your back on a hard, flat surface with your legs extended.
• Bend your one leg up and place your foot flat.
• Cross the other ankle over the opposite thigh, making a "4" with your legs.
• Clasp your hands around your crossed knee and pull the knee towards your chest.
• Hold 10 seconds. Repeat 10 times total.

Single knee To chest

• Lie on your back on a hard, flat surface with your knees bent up, feet flat.
• Clasp your hands behind the thigh of the leg you want to stretch.
• Pull the knee into the chest until you feel a stretch. 
• Hold 10 seconds. Repeat 10 times total.

Hip abductor stretch

• Sit in the middle of a hard, flat surface.
• Pull your heels into your groin, allow your knees to fall open.
• Use your elbows to press your knees down.
• Once you feel a stretch, hold 10 seconds.
• Repeat 10 times total.

Heel slides

• Lie on your back on a hard, flat surface with your "good" knee bent.
• Put a towel under your "bad" side heel.
• Bend the "bad" knee and slide your heel into your butt.
• Slide the heel in as far as you can.
• Slide your foot out, straightening your knee, to return to starting position.
• Repeat 30 times.

Ball squeeze

• Lie on your back on a hard, flat surface
• Bend your knees and put your feet flat.
• Place the ball between your knees.
• Squeeze your knees together for 5 seconds. Relax.
• Repeat 30 times.

Standing knee flexion



• Stand in between the back of a chair and the edge of a table.
• Hold onto the chair and the table for balance.
• Shift your weight to the other leg.
• Keeping your thigh still, bend your knee back and bring your heel towards your butt.
• Bend the knee until your shin in parallel to the ground.
• Return your foot to the ground.
• Repeat 30 times.

Standing marches

• Stand between the back of the chair and the table’s edge.
• Hold onto the chair/table for balance.
• Bring your knee up (like marching) until your hip and knee are in line.
• Return your foot to the ground.
• Repeat 30 times.

Prone hangs

• Place the weight on your "bad" leg.
• Lie on an elevated surface (such as a bed) on your stomach, legs extended.
• Scoot down so your shins and feet hang over the end.
• Set your timer for 5 minutes.
• When your timer beeps slide back up on the table and remove your weight.

Kicks to the side

• Turn so that you are behind the back of the chair.
• Rest your hands on the backrest for balance.
• Keep both legs straight, stand on your good leg.
• Kick your "bad" leg out to the side.
• Return your leg to the starting position.
• Repeat 30 times.

Back kicks

• Turn so that you are standing between the back of the chair and the table’s edge.
• Stand on your good leg.
• Keep your "bad" leg straight and kick your leg back as far as you can.
• Don’t tip forward.
• Return your leg to the starting position.
• Repeat 30 times.

Side-lying hip abduction

• Lay on a hard, flat surface on your "good" side.
• Keep your legs stacked and straight out.
• Keeping your "bad" leg straight raise it up into the air as high you can.
• Slowly lower your leg back to the starting position.
• Repeat 30 times.

RNT squat (with theraband)



• Place the theraband loop around both legs at knee level.
• Stand with your feet shoulder-width apart.
• Squat down, push your knees out against the band.
• Squat until the backs of your thighs are parallel to the floor.
• Stand back up until knees are fully extended.
• Repeat 30 times.

Heel raises

• Stand behind the back of the chair.
• Rest both hands on the chair back for balance if needed.
• Keep both knees straight.
• Lift both heels off of the floor at the same time.
• Lower both heels back down to the floor.
• Repeat 30 times.

Toe raises

• Stand behind the back of the chair.
• Rest both hands on the chair back for balance if needed.
• Keep both knees straight.
• Lift the toes off the floor, rocking back on the heels.
• Lower the toes back down to the floor.
• Repeat 30 times.

Prone knee flexion



• Lay on your stomach on a hard, flat surface.
• Keep your legs extended behind you.
• Bend your "bad" knee and bring your heel towards your butt as far as it will go.
• Bring your foot back down, straightening the knee.
• Repeat 30 times.

Seated hip flexion

• Sit on the edge of a chair. 
• Place your hands on each side of you for balance.
• Lift your "bad" knee up towards your chest.
• Try not to rock backwards.
• Slowly lower your leg your foot back towards the floor.
• Repeat 30 times.

Monster walk

• Find a clear space for you to walk up and back.
• Place the band around both knees.
• Bend both knees until you are slightly squatting.
• Step one foot out to the side, maintaining your squat position.
• Bring the other foot to meet the first.
• Continue for the length of the designated space, approximately 300-400 ft.

Partial squats

• Stand facing the end of the table.
• Hold onto the edge of the table for balance.
• Keep feet shoulder-width apart, toes facing straight again.
• Bend your knees and sit your butt back like you’re sitting in a chair.
• Lower yourself into the squat, your knees should only be slightly bent.
• Return to your starting position standing with knees straight.
• Repeat 30 times.

Lunges

• Stand in between two tables for balance if needed.
• Stand with your feet shoulder-width apart.
• Take a small step forward with the "bad" leg.
• Bend both knees to lower yourself into the lunge.
• The front knee should not pass the toes.
• The back knee should drop towards the floor.
• Straighten both knees to return to start.
• Repeat 30 times.

Wand flexion

• Lie on your back on a hard, flat surface.
• Turn the wand so it is parallel to your body.
• Grab the wand so that one hand is at each end.
• "Bad" hand grabs the end closest to your head
• Push the wand straight over your head.
• Keep your arms straight.
• When you start to feel a stretch in the "bad" shoulder hold for 10 seconds.
• Relax. Repeat 10 times.

Internal rotation stretch

• Stand with your arms down by your sides.
• Throw the strap over the opposite shoulder of the one you need to stretch.
• Bend your elbow and hook the hand of the "bad" arm into the loop of the strap.
• Grab the other end with your "good" hand.
• Pull down on the rope until you feel a stretch in the "bad" shoulder.
• Hold the stretch for 10 seconds. Relax.
• Repeat 10 times.

Ball climbs/ball on the wall

• Find a stability ball.
• Find an empty wall and stand in front of it with the stability ball.
• Lean the ball against the wall at chest height.
• Begin to walk the ball up the wall, alternating hands to advance the ball.
• Get the ball as high as you can, keep both arms extended up, and lean into the stretch. 
• Slowly walk the ball back down the wall in the same way used before.
• Repeat 15 to 30 times.

Ball on the table



• Find a stability ball.
• Find an empty table, stand at the end of it and place the ball on top.
• Gently rest both hands on top of the ball and begin walking it away from you.
• Alternate which hand is pushing the ball forward.
• When your arms are fully extended, hold the stretch for a moment.
• Walk the ball back towards you until you are back in your starting position.
• Repeat 30 times.

Sleeper

• Lie on a hard, flat surface on your "bad" side.
• Let the back of your upper-arm rest so it is at a 90° angle with your body.
• Bend your elbow so your fingers point straight up towards the ceiling.
• Use the opposite hand to push on the top of your wrist.
• Push your forearm down.
• When you start to feel a stretch hold the position for 10 seconds.
• Repeat 10 times

Side-lying abduction/external rotation

• Lie on a hard, flat surface on your "good" side.
• Let your "bad" arm rest against the side of your body.
• Bend your elbow so your forearm forms a 90° angle with your upper arm.
• Keep your elbow tight to your side.
• From this position slowly rotate the shoulder out (fingertips will be moving to point towards the ceiling) as far as you can go.
• After you’ve reached this point, allow the arm to rotate back to the starting position.
• Repeat 30 times.
  

Alphabet

• Stand straight up with your ""bad" arm straight out in front of you.
• Keep wrist and elbow straight, begin writing the alphabet (A-Z) in the air with your hand.
• Write the entire alphabet 1 to 3 times.
  

Shrugs

• Stand with your arms down by your sides.
• If using dumbbells, hold one in each hand.
• Raise your shoulders up towards your ears as high as they will go.
• Hold position for a moment, then slowly lower shoulders back to normal position.
• Repeat 30 times.
  

Curls

• Stand with your arms by your sides, dumbbells in hand.
• Rotate your arms so your palms face the front and your thumbs point out to the sides.
• Bend both elbows and bring your hands up to your shoulders.
• When your hands reach shoulder level; hold for one second.
• Slowly lower your hands to the starting position.
• Repeat 30 times.
  

Prone ball walkouts

• Lie on your stomach on the ball. Keep your toes and hands on the ground for balance.
• Walk yourself forward on your hands, keeping legs extended and resting on top of ball.
• Walked out as far as you can without your feet falling off of the ball
• Slowly start to walk yourself back.
• Continue to walk yourself back until the balls of your feet touch the floor.
• Repeat 30 times.
  

Wrist extension

• Sit in the chair at the end of the table, "bad" side closest to the table.
• Rest your forearm on the table, allow your wrist to hang over the edge.
• Bring the back of your hand back towards your forearm.
• Bring your wrist back down so it is straight.
• Repeat 30 times.
  

Wrist flexion

• Sit in the chair at the end of the table, "bad" side closest to the table.
• Rest the back of your forearm on the table, allow your wrist to hang over the edge.
• Curl your wrist up towards your arm.
• Bring your wrist back down so it is straight.
• Repeat 30 times.
  

Theraband "I"



• Stand arms-length away from the therabands.
• Grab the appropriate color therabands (one in each hand) at the end of the band.
• Keeping your arms straight, pull your hands down to your sides.
• Relax, allow your arms to come forward as the bands retract.
• Repeat 30 times.
  

Theraband "T"



• Stand arms-length away from the therabands.
• Grab the appropriate color therabands (one in each hand) at the end of the band.
• Keeping your arms straight, pull your hands out to the sides like a T.
• Relax and let the bands retract.
• Repeat 30 times.
  

Scap retraction

• Stand arms-length away from the therabands.
• Grab the appropriate color therabands (one in each hand) at the end of the band.
• Bend elbows to 90°, pull elbows straight back keeping them close to your sides.
• Stop when your hands are equal to your sides, squeeze your shoulder blades together.
• Relax and allow your hands to be pulled forward back to your starting position.
• Repeat 30 times.
  

Shoulder abduction

• Lie on your good side on a hard, flat surface.
• Keep the "bad" arm straight and down by your side.
• If using weights hold the weight in your hand.
• Bring the "bad" arm up so your bicep touches your ear and hand is above your head.
• Bring the arm back down to your side.
• Repeat 30 times.
  

Theraband "Y"

• Stand facing the base of the therabands.
• Grab the ends of the therabands (one in each hand), thumbs facing up.
• Keeping your arms straight, pull your arms up and back into a "Y" position.
• Lower your arms to their original position and allow the bands to retract slightly.
• Repeat 30 times.
  

Theraband walkout (external rotation)

• Stand next to where the therabands are attached (good side closest to the band).
• Reach across your body and grasp the theraband with your "bad" side hand.
• Pull the band across your body.
• Your elbow should be bent to 90°, wrist straight, and knuckles facing forward).
• Place a folded-up towel between your elbow and side, squeeze elbow into your side.
• Side-step away from the theraband base.
• Do not allow your arm to be pulled across your body.
• Continue to side step away until you can go no further.
• Return to the start position.
• Repeat 15 to 30 times.
  

Theraband walkout (internal rotation)

• Stand next to where the therabands are attached ("Bad" side closest to the band).
• Grasp the theraband with your "bad" side hand.
• Pull the band towards your body (Your elbow should be bent to 90°, wrist straight, and knuckles facing forward).
• Place a folded up towel between your elbow and your side, squeeze your elbow into your side.
• Side-step away from the theraband base.
• Do not allow your hand to be pulled away from your body, towards the band.
• Continue to side step away until you can go no further.
• Return to the start position.
• Repeat 15-30 times.
  

Theraband internal rotation



• Stand with your "bad" side closest to the theraband base.
• Bend your elbow to 90° and place a folded up towel between your elbow and your side.
• Grab the end of the theraband. (This is the starting position)
• Pull the band across your body so that your forearm and fist are against your stomach.
• Return to the start position.
• Repeat 30 times.
  

Theraband external rotation

• Stand with your "good" side closest to the theraband base.
• Reach across your body and grab the end of the theraband.
• Bend your elbow to 90° and place a folded up towel between your elbow and your side.
• Your forearm will be resting against your stomach.
• This is your "start" position.
• Rotate your forearm out away from your body like opening a gate.
• When you can’t go any further, allow your arm to return to the "start" position.
• Repeat 30 times.
  

"No-monies"

• Stand with your feet shoulder-width apart.
• Hold the piece of theraband horizontally.
• Grab the piece of theraband with both hands (palms up grip), shoulder-width apart.
• Your elbows should be bent to 90° and tucked in tight to your sides.
• Pull your hands apart, allowing your arms to rotate outward.
• When you can’t go any farther allow your hands to slowly move back together.
• Repeat 30 times.
  

Kettlebell press-ups

• Lie on your back on a hard, flat surface.
• Bend your knees up and place your feet flat.
• Hold the kettle bell by its handle, base towards the ceiling, on your "bad" side.
• Bend your elbow to 90° and allow back of your upper arm to rest against the surface.
• Press the kettle-bell up towards the ceiling until your arm is fully extended.
• Slowly lower your arm to the starting position.
• Repeat 30 times.
  

Kettlebell rolls

• Lie on your back on a hard, flat surface.
• Keep the "good" side leg straight, bend the "bad" side knee and put your foot flat.
• Hold the kettle bell base side up in your "bad" side hand.
• Extend the "bad" arm so that the arm forms a 90° with the table, keep the wrist straight.
• Let the other arm rest on the surface at a 90° to the body.
• Roll onto your "good" side, maintaining your "bad" arm positioning.
• Roll back onto your back.
• Repeat 30 times.
  

Shoulder flexion

• Lie on your back on a hard, flat surface with your arms straight at your sides.
• Hold the weight in your hand on your "bad" side.
• Keep your arm straight.
• Lift your arm as far as it will go so your hand is moving overhead.
• Return to starting position with your arm down by your side.
• Repeat 30 times.
  

Wand press

• Lie on your back on a hard, flat surface with your arms by your sides.
• Bend your knees and place your feet flat.
• Hold the wand horizontally above the chest with both hands, elbows will be bent to 90°.
• Press the wand up towards the ceiling, extending the arms.
• Once the arms have been fully extended, slowly lower the bar back down to your chest.
• Repeat 30 times.
  

Wand flexion

• Lie on your back on a hard, flat surface.
• Bend your knees up and put your feet flat.
• Hold the wand horizontally in both hands; your grip should be shoulder-width apart.
• Rest your hands on the tops of your thighs.
• Keeping your arms straight bring wand overhead so your biceps are next to your ears.
• After you’ve reached this point, slowly lower the wand back down to resting position.
• Repeat 30 times.
  

Wrist supination



• Sit down in a chair and rest the forearm of your "bad" arm on the same side thigh.
• Hold the weight in your hand with your thumb facing up towards the ceiling.
• Turn the wrist outward so that your palm faces up towards the ceiling.
• Return to the starting position.
• Repeat 30 times.
  

Wrist pronation

• Sit down in a chair and rest the forearm of your "bad" arm on the same side thigh.
• Hold the weight in your hand with your thumb facing up towards the ceiling.
• Turn your wrist inward so that the back of your hand is facing up towards the ceiling.
• Return to the starting position.
• Repeat 30 times.