Ankle Pumps
  • Lie on your back.
  • Move ankles up and down.
  • Repeat 10 times.

Heel Slides
  • Lie on your back.
  • Slowly bend and straighten knee.
  • Repeat 10 times.

Abdominal Contraction
  • Lie on your back with hands resting below ribs and knees bent.
  • Tighten abdominal muscles to squeeze ribs inwards.
  • Do not hold your breath.
  • Hold 5 seconds.
  • Relax and repeat 10 times.

Wall Squats
  • Stand with your back leaning against the wall.
  • Position your feet 12 inches in front of body.
  • Keep abdominal muscles tight while slowly bending both knees to 45°.
  • Hold 5 seconds
  • Gradually return to upright position, and repeat 10 times

Heel Raises
  • Stand distributing your weight equally on both feet.
  • Slowly raise your heels off the floor and hold for 5 seconds.
  • Then slowly lower your heels to the floor.
  • Repeat 10 times.

Straight Leg Raises
  • Lie on your back with right leg straight and left knee bent.
  • Tighten your abdominal muscles to stabilize your low back.
  • Slowly lift the right leg straight up, to 12 inches and hold for 5 seconds.
  • Gradually lower leg.
  • Repeat 10 times.

Intermediate Exercise Program

Single Knee to Chest Stretch
  • Lie on your back with both knees bent.
  • Hold thigh behind knee with your hands and bring one knee up to chest.
  • Hold 20 seconds, then relax.
  • Repeat 5 times on each side.

Hamstring Stretch
  • Lie on your back with both legs bent.
  • Hold one thigh behind the knee
  • Gradually straighten knee, until a stretch is felt in the back of thigh.
  • Hold 20 seconds.
  • Repeat 5 times on each side.

Advanced Exercise Program

Hip Flexor Stretch
  • Lie on your back on edge of the bed, holding knees to chest.
  • Slowly lower one leg down, keeping knee bent, until a stretch is felt across top of the hip/thigh.
  • Hold 20 seconds, relax.
  • Repeat 5 times on each side.

Piriformis Stretch
  • Lie on your back, bend both knees.
  • Cross one leg over the other.
  • Pull your opposite knee to your chest until a stretch is felt in the buttock/hip area.
  • Hold 20 seconds. Relax.
  • Repeat 5 times on each side.

Lumbar Stabilization Exercises with Swiss Ball

Lying on Floor
  • Lie on your back with knees bent and calves resting on ball.
  • Gradually raise arm over-head and lower it, alternating right and left sides.
  • Similarly straighten one knee and relax, alternating right and left sides.
  • Gradually straighten one knee and raise opposite arm over-head. Alternate opposite arms and legs.
  • Walk the ball forward and backward with legs.

Sitting on Ball
  • Sit on ball with hips and knees bent 90° and feet resting flat on the floor.
  • Slowly raise arm overhead and lower arm, alternating right and left sides.
  • Similarly raise and lower heel, alternating right and left heels.
  • Slowly raise one heel and raise opposite arm overhead. Alternate opposite arm and heel.
  • Marching: Slowly raise one foot 2 inches from floor, alternating right and left sides.

Standing
  • Stand with ball between your low back and wall.
  • Slowly bend knees 45° to 90°. Hold 5 seconds. Straighten knees.
  • Slowly bend knees 45° to 90° while raising both arms over the head.

Lying on Ball
  • Lie on your stomach over the ball
  • Slowly raise alternate arms over head.
  • Slowly raise alternate legs 4 inches from floor.
  • Combine 1 and 2, alternating opposite arms and legs.
  • Bend one knee. Slowly lift this leg up, alternating right and left legs.

Lying on Ball
  • Lie on your stomach over ball.
  • “Walk” hands out in front of ball until ball is under legs. Reverse to starting position.
  • Again “walk” hands out in front of ball until ball is under legs, then slowly raise alternating arms over head.
  • “Walk” hands out in front of ball and gradually do push-ups.

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