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Flexion

Icon demonstrating Single-Leg-squats with text below saying Single-Leg-squats

Single Leg Squats

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Single Leg Squats

  1. Lift your right foot off the ground slightly, moving the left foot closer to the middle to get your balance
  2. Contract the muscles of your left leg
  3. While keeping your right leg lifted, lower down into a squat (only as low as you can manage)
  4. You can rest your hands against the wall for added stability
  5. Push back to the start and repeat all the repetitions on your left leg before switching sides
  6. Complete the necessary repetitions as prescribed by your clinician
Icon showing Stability-Squats with text below saying Stability-Squats

Stability Squats

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Stability Squats

  1. Place your feet slightly wider than shoulder width on an uneven surface such as a pillow
  2. Swing your arms up to shoulder height for counterbalance
  3. With your back, shoulders, and core tight, push your bottom out and begin your descent
  4. Keeping your weight on your heels push yourself upward leading with your head
  5. Continue upward, maintaining tightness head to toe
  6. Complete the necessary repetitions as prescribed by your clinician
Icon demonstrating Backward-Lunges with text below saying Backward-Lunges

Backward Lunges

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Backward Lunges

  1. Stand with your feet together
  2. With one foot, take a large stride back and bend both knees to 90 degrees
  3. Do not bend at the waist
  4. Using both legs equally, return to your starting position
  5. Alternate and step back using the other leg, or you can perform all the repetitions on one side and then switch
  6. Complete the necessary repetitions as prescribed by your clinician
Icon demonstrating Squats with text below saying Squats

Squats

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Squats

  1. Place your feet slightly wider than shoulder width apart
  2. Swing your arms up to shoulder height for counterbalance
  3. With your back, shoulders, and core tight, push your bottom out and begin your descent
  4. Sit back with your hips until you touch the chair
  5. Keeping your weight on your heels push yourself upward leading with your head
  6. Continue upward, maintaining tightness head to toe
  7. Complete the necessary repetitions as prescribed by your clinician
Icon demonstrating Wall-Banger with text below saying Wall-Banger

Wall Banger

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Wall Banger

  1. Stand with your feet parallel to a wall about 6 to 12 inches away
  2. Ensure that your feet are shoulder width apart
  3. Swing your arms up to shoulder height for counterbalance
  4. Bend your knees to a squat position like you are going to sit down
  5. Push your inside hip towards the wall while keeping your knees bent at the same angle
  6. Try to bump the wall and then return to the starting position
  7. Repeat for both sides
  8. Complete the necessary repetitions as prescribed by your clinician
Icon demonstrating Side-Lying-Leg-Lifts with text below saying Side-Lying-Leg-Lifts

Side Lying Leg Lifts

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Side Lying Leg Lifts

  1. Lie on either side with your hips, shoulders and feet aligned and stacked on top of each other
  2. Engage your core muscles to support your spine
  3. Your lower arm can be bent and placed under your head for support while your upper arm can rest upon your upper hip
  4. Gently raise your upper leg off your lower leg
  5. Keep your knee straight and your foot in a neutral position. Do not allow the hips to roll forward or backwards. Continue raising the leg until your hips begin to tilt, your waist collapses into the floor or until you feel tension develop in your low back or oblique muscles
  6. Return the leg to your starting position in a slow, controlled manner
  7. Repeat for both sides
  8. Complete the necessary repetitions as prescribed by your clinician
Icon demonstrating Clams and text below saying Clams

Clams

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Clams

  1. Lie on your side with a pillow under your head, knees bent and feet in line with your hips
  2. Keeping your feet in contact rotate your top knee back and open like a clam
  3. Keep your hips in line and avoid rotating through your back
  4. Repeat for both sides
  5. Complete the necessary repetitions as prescribed by your clinician
icon demonstrating Bridging and text below saying Bridging

Bridging

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Bridging

  1. Lie on your back with your knees bent and feet flat on the floor
  2. Place your feet hip-width apart and gently contract your abdominal muscles to flatten your low back into the floor
  3. Keep your abdominals contracted and lift your hips up off the floor
  4. Press your heels into the floor for added stability
  5. Avoid pushing your hips too high, which can cause arching in your low back
  6. Keeping your abdominals tight helps prevent excessive arching in the low back
  7. Slowly lower yourself back to your starting position
  8. Complete the necessary repetitions as prescribed by your clinician
Icon demonstrating Gluteus-Maximus-Activation with text below saying Gluteus-Maximus-Activation

Gluteus Maximus Activation

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Gluteus Maximus Activation

  1. Squeeze your buttocks together and hold for the time suggested by your clinician and then release
Icon demonstrating Plank-with-Hip-Extension with text below saying Plank-with-Hip-Extension

Plank with Hip Extension

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Plank with Hip Extension

  1. Lie face down on a mat or floor resting on your forearms. Your elbows should be at 90 degrees
  2. Tighten your core which is the area around your abs/hips
  3. Push off the floor, raising up onto your toes and resting on your elbows
  4. Keep your core tight to prevent your buttocks from sticking up in the air or your back sagging
  5. Raise one leg and hold the position for the suggested time
  6. Repeat for both sides
  7. Complete the necessary repetitions as prescribed by your clinician
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