l;

' '!r:

lnstruHions:

1. DONOTholdbreath ''' '"i:' '':"-' .i',,',.at*,,'l'

2. Countoutlou4
i

3. Limit exerdse in exessive heat or humidity. ' : ..,- :,,i'''...,:i..,.,'j

i . :. ii.i
:,.f"1

1. 4){oid elercislng irnmediately.folloring a meal. .,, , ,. . }:i

. t '. " ,q,;;,,.,.1,,;.:1,
5. Allory adequate resting periods.
6. Listen to your body.
7. Perform exercis€s in order-as given, unless otherwise stated by your therapist

l;1r :

.'ii :

r:'1

. I a.L
 Exercise 3 of 19
eUUf,E,qt- SETS
1. Lie on belly
?. .tlg.h.t"n bti.tocks together
3. Hold secondl, -
+. -l'eFe-tiiions, ' sbwly relax
tiftes per oay

Exercisd 4 0t +g

.\a[ Ue-on.your oqgk with sHoRr ARC @rJ4g/ExTENStON

fl4jP* knee
)FTz. Karse neeloff floor until ip inch rou under---t- ' :

knee is straight
-to*"-i
3 Hold,;L seconds ano Cto*ty
4. lc-arEpetitions, d "j .times'prii<"y
 2. Pully.our toes up tcnrard the ceiling
3" Push your heels into the floor
t;"adt6.kr
a. Tii,titen 1" 1'" "
,

" "
"
'r
'-'
:'r "' "
':' .,
5 Le?ving.Vorl head and elbows on the floor, slowly lift your. buttod(S inthe'aiq urllilWur tiif$
' '
€thglltf",f,:Tartng r .- -
pgsitien and€+owtytetaxinreverrse€r€r*i " '\- ' -'. "'':

7. jo;U'r"pi,iii6iG:je-ih;Jperoai "'

Exercise B of 19''
--[-t mpneeus-I*Pfif,.
#:. on back : ; "' 'i',
2. Spread legs apart as far as you can
3. Hold seconds. slowlv relax I'il
4. i$ ifiGpeiitions, 3.') tirnes per day
 E:<ercise 1'l of 19

1. Sit on chair or table as shown

2. Spqead knees apar{ as far as.possible
3. Hold _ seconds
4. -EFetitions,

1. Sit with ball. between knees as.shown

2. Squeeze thighs together tightly :.' :"i
3. Hold seconds, slowly relax
4. -@titions,
 i

!!i

1. Bend. ankle up toward

2. Hold seconds
3. Now SihIToe away fom your body
4. Hold
5._ repetitions, r__ times per day

Exercise 2 of 1,9

QUAD SETS/EXTENSION
1. Sit or lie on your back with leg straight
2. Press the bdck of your_If{eeienmrwYarO
!. lhis.will tighten thil muGon top of your thigh and move your kneecap as shown
4. Hold seconds
5. repetitions, tirnes.per day
 ,,lr
ryk
/i -
,
Exercise5,,of 19
:{J f , STRATGHT LEe RATSE
trr 1. Lle onbackwift [n0h* knee straight and the other knee bent as shown
;
2. Keep the leg comFiElilly straight, dren raise it .T
, lnctres
3. Hold < seconds angl slowly lower , ,:.:. ,:'l
a
4. ii)'}SJ6FAtitions, 3 times'perday iri.r, ,. ,: , :
,

k
\

i rrnf':Sfu €xercise€.of 1€,.,

'$#onback cn"' "nl'JlP

FLFX|9N.,

2. Bend tOUt- knee and slide heel up toward'body as shor,p.

3. Hold slowly relax
-Jeconds,,rJ tim€s perday
4. 10,.@titions,
 K ,/ Exercise 9 of 19
yll'x
X;Y< ArrrFR^'-* -":.

r\ zlr
f.'Sit.on
1. pf table or
Sit on edge ef bed. W
bed P ,
2. Sfaight€ntkfle€ tully
3. Hold -- secondS arld stowtyl,qptv.,er
+ no _ r,E@titions, F -A tirnes'#idiv

Exercise l9,pf .:t,9

1. Sit in a chair with knees bent as

2. Bend hip to lift foot off floor
3. Hold slowly relax
4. _repetitionsr _ times per day
-sebonds,
 c

#
tj.

Exercjse 13 of 19
sHput..DERTH|I,WATON
::t
' - .: .. -'

1. Begin with shoulders relaxed "

2; Pindr shoulders upward toward ears t:
Hold
13.
seconds
4. _
reFe=titiofls, times per day i

Exercise 14,9f ,1,.9:

sc&FUl.AR,ffiffific{lON
,.',,,1:;!,t.'i
1. Stand with elbows bent to 9O degrees 'il
,i:
,,., ..-i:
2. Pinct'r shoulder blades together as you rotate arms outward ;l lJ -.'

3.Hold seconds :., r

4. reftitiorls,
 Exercise lb of 19

!. !tan{ with tegs straight

2. Bend knee afi'C nip upwar-d as shown
g. Hotd
a. l-seconJi,li;irt-;a
-iepetifions. ' '
- ifires per Oay

Exer.cise 1'6 of 19

1. Stand, hotding_onto solid object for bal'5nle

z. K,atse side without
fJ. 111:"
noto
hip
htp out to side,
seconds, slowly '{
relax
lorfinrr it corne fonrvard
withor letting
;", r
4. lGpetitions, ' tiftes per Uay ,, ,:,
 Exe{pisp '12 o{.1:9

1. Stand with feet 12 inches apart

2- Raise up slowly onto your tbes as high as you can,, ;;l j: .. , *r;i: Li
3.Hold seconds . i t!
, .€ '.,.:.
1r l;t.1:. 1

4. .@titions, times perday

Exer:cisp 18. of 19 ,
HAIg$T;fl!$I.c1,,'gEXlp!{
1. Stand holding onto solid object as shown 'i .:l
r-. i
bend .knee_ .
?. p-toy$ : :...,,,, ii:i. rt ": ,,' :
Hold
,

3. seconds and slowly lower '-t u:

4. -EFetitions,
: ::. i.l

times per day

 Exercise 19 of 19

1. Hold onto solid objed as shown

2. Keepfeetflatonfloor
3. Squat as far' as you can, then stand yp using as liftle help from arms as possible
4. _repetitions, _ times per ddy