Theraband Exercises

1. HIP FLEXION - Secure one end of the band to an immovable object and the other just above the ankie of your involved leg. With your back to the object and keeping your knee straight, lift your leg straight out in front of you, then slowly lower. Repeat__ times,_times a day.

2. HIP EXTENSION - Secure one end of the band to an immovable object and the other end just above the ankle of your involved leg. Facing the object and keeping your knee straight, pull your leg back, then return slowly. Repeat_times,_times a day.

3, HIP ABDUCTION - Secure one end of the band to an immovable object and the other end just above the ankle of your involved leg. With your uninvolved leg next to the object, push your other leg away from the object, then slowly lower. Repeat_times,_times a day.

4. HIP ADDUCTION - Secure one end of the band to an immovable object and the other end just above the ankle of the involved leg. With your involved leg next to the object, pull your leg straight across the other, then return slowly (as in A.). Or, if your therapist so instructs, begin with the involved leg out to the side and then pull it in next to the other (as in B.} Repeat_times,_times a day.

* AH the exercises listed above can be performed above the knee, if necessary.

HIP EXERCISES—PHASE II

1. SUPINE HIP INTERNAL/EXTERNAL ROTATION - Lie on back with knees straight and legs apart* Slowly roll toes and knees outward and then back inward. Gradually increase the amount of turn in both positions.

Repeat_times,_times a day.

2. SUPINE PELVIC FLEXION/EXTENSION - Lie on back with knees bent. Tighten lower abdominal muscles. Tighten buttock muscles and flatten back. Rotate pelvis upward and arch back. Find and position in your neutral (balanced) mid-position between flat and arched. Hold with lower abdominals. Repeat_times,_times a day.

3. SUPINE PELVIC CORE STABILIZATION/MARCHING ~ Lie on back. Find and position in your neutral mid-position. Hold with lower abdominals while lifting bent knee up in "marching" position 3-4" off floor. Alternate legs. Repeat_times,_times a day.

4. SUPINE PELVIC CORE STABILIZATION/LEG EXTENSION -Lie on back with knees bent. Find and hold neutral mid-position. Slowly straighten one leg and then return to bent position. Alternate legs. Repeat_times,_times a day.

5. SIPELYING HIP ABDUCTION (Gluteus Medius) - Lie on your_side on the floor or on a flat surface. Gently rotate and lift top leg outward (in clamshell position). Repeat_times,_times a day.

Essentials of Human Physiology

Essentials of Human Physiology

This ebook provides an introductory explanation of the workings of the human body, with an effort to draw connections between the body systems and explain their interdependencies. A framework for the book is homeostasis and how the body maintains balance within each system. This is intended as a first introduction to physiology for a college-level course.

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