Dr Amruta Bhagwat Email: amrutabhagwat211@gmail.

com

Patient: Period:
Mr Debnath Sep 14th, 2021 - Oct 12th, 2021

Walking Sideways
Maintaining a good upright posture, walk sideways. Move one leg out to
your side, and meet it with your other leg. Concentrate on a heel-strike
to toe-off action. Make sure you keep your head up, with your eyes on
the horizon line.

Sets: 2 sets | Repetitions: 10-15. on both sides | Both sides

Video: https://youtu.be/au2EJaVtji4

Pelvic Tilt | Pelvic Tuck Lying

Lie flat on your back, and engage your deep core muscles by drawing
your belly button inwards (towards your spine slightly), while flattening
your spine against the floor, then relax. Repeat as required.

Sets: 2 sets | Repetitions: 10 times | Time: 2-3 seconds | Both sides

Video: http://youtu.be/44D6Xc2Fkek

Supine Bridge Basic

Lie flat on your back, with your knees bent, squeeze your bottom
muscles and lift your body upwards. Keep your arms by your side and
use them to help you balance. Make sure you maintain good posture
(do not over-arch your lower back) and contract the deep abdominal
muscles by squeezing your tummy towards your spine. This exercise
helps to strengthen the abdominal, lower back, gluteal and hamstring
muscles.

Sets: 2 sets | Repetitions: 10-15 times | Time: 5 seconds | Both sides

Video: http://youtu.be/fK_xUE3OKIE

Page: 1 / 4
One Leg Stand Knee Touch Eyes Closed
Stand on one leg with your eyes closed, and bend your knee up to 90
degrees while your opposite hand touches the outside of your knee. Try
to hold this position for 5 seconds and repeat the other side. It’s a great
strengthening exercise especially to the quadricep (thigh) muscle, but
also improves balance.

Sets: 1 set | Repetitions: take support of wall by 2 fingers. repeat

4-5 times | Time: hold for 8-10 seconds | Both sides

Video: http://youtu.be/BBJ4elWFBYo

Hip Flexion Sitting

Sit upright with good posture. Slowly lift your left leg upward bending
your knee towards your chest. Slowly lower back down and repeat with
the right leg. Only go as far as feels comfortable. Do not bend your back
forwards during the exercise. This exercise will mobilize your hip joint
and strengthen your hip and leg muscles.

Sets: 2 sets | Repetitions: 10-15 | Both sides

Video: https://youtu.be/Qh65cLC8OaI

Knee Extensions Sitting

Sit upright with good posture. Slowly straighten your left leg out in front
of you as far as feels comfortable. Slowly lower back to the floor, then
repeat with the right leg. If you suffer any cramp in your upper thigh, do
not straighten your leg fully and keep a small bend. This exercise will
help mobilize your knee and improve strength in your leg.

Sets: 2 sets | Repetitions: 10-15 times | Both sides

Video: https://youtu.be/uklsfS5YTXA

Elbow to Knee Sitting

Sit upright with good posture, lift your left knee upward toward your
chest and touch your knee with your right elbow. Slowly return to the
starting position, then repeat with the right leg and left elbow. This
exercise will help improve your co-ordination, core strength, leg
strength and hip mobility.

Sets: 2 sets | Repetitions: 10-15 times

Video: https://youtu.be/idIt-wzbg4Q

Page: 2 / 4
Sit to Stand - Two Hands
Sit upright with good posture, and place your hands on the side of the
chair. Gently lean forwards and use as much leg strength as you can to
push yourself up. Use your hands and arms to assist. Once upright,
stand up straight. When you feel comfortable, slowly sit back down,
guiding yourself by using your arms. Try to keep a straight spine during
the sitting rather than let your back round forwards too much. This
exercise will strengthen your legs and core.

Sets: 2 sets | Repetitions: 5-10 times

Video: https://youtu.be/4uc6Hljwb18

Wall Press-Up
Stand upright with good posture, position yourself in front of a wall in a
press-up position with your arms straight and palms flat on the wall.
Drop your chest towards the wall by bending your elbows. Hold this
position for 1-2 seconds. Return to the start position by pushing
through your arms. This is a chest, back and shoulder strengthening
exercise. You can make the exercise harder by standing further back
from the wall.

Sets: one set | Repetitions: 10-15 times | Both sides

Video: https://youtu.be/ox18YHnWTsU

Hip Flexion with Bent Knee Standing with Support

Stand upright with good posture. Hold on to a wall or table for support.
Put your weight through one leg and bend the other knee towards your
chest. This exercise will mobilize your hip joint and strengthen the hip
flexor muscles.

Sets: 2 sets | Repetitions: 10-15 times

Video: https://youtu.be/E_16XRcyCoc

Hip Abduction Standing with Support

Stand upright with good posture. Hold on to a wall or table for support.
Put your weight through one leg and take the other leg out to the side,
and back to neutral. Repeat as required. You can also hold the leg out to
the side and maintain this position. This exercise predominantly
strengthens your outer hip and gluteal (buttock) muscles, but also
mobilizes a stiff hip joint.

Sets: one set | Repetitions: 10-15 times

Video: https://youtu.be/b50m4n6bemM

Page: 3 / 4
Hello, please stop any exercise that causes pain. If you have any questions with an exercise, just email us on
amrutabhagwat211@gmail.com. Good luck and keep with it!

Page: 4 / 4