Physical Therapy Routine

 

 

Thighs (Quads) + Hip Awakening

 
Leg Raise   Raise your left leg and hold for 10 seconds. Place foot back on the ground and continue with the right leg and hold for 10 seconds. Continue for 4 sets each leg. Point toes away from self.

Leg Raise

Raise your left leg and hold for 10 seconds. Place foot back on the ground and continue with the right leg and hold for 10 seconds. Continue for 4 sets each leg. Point toes away from self.

Leg Raise   Raise your left leg and hold for 10 seconds. Place foot back on the ground and continue with the right leg and hold for 10 seconds. Continue for 4 sets each leg. Point toes toward the self.

Leg Raise

Raise your left leg and hold for 10 seconds. Place foot back on the ground and continue with the right leg and hold for 10 seconds. Continue for 4 sets each leg. Point toes toward the self.

Seated Knee Raise   Raise your left knee to chest and hold for 10 seconds. Place foot back on the ground and continue with the right knee and hold for 10 seconds. Continue for 4 sets each leg.

Seated Knee Raise

Raise your left knee to chest and hold for 10 seconds. Place foot back on the ground and continue with the right knee and hold for 10 seconds. Continue for 4 sets each leg.

 

Back Stretch + Gas Release

Back Stretch + Gas Release   Hold position for 15 seconds and then rest your legs flat on the ground. Rest for 5 seconds. Do 4 sets of this exercise.

Back Stretch + Gas Release

Hold position for 15 seconds and then rest your legs flat on the ground. Rest for 5 seconds. Do 4 sets of this exercise.

Hip Stretch

Butterfly Hip Stretch   Hold position for 10 seconds and release. Rest for 5 seconds. Do 4 sets of this exercise. Take your hand and push each knee down, allow the knee to rise back up and push down once more. Allow the pulsing to continue 5x.

Butterfly Hip Stretch

Hold position for 10 seconds and release. Rest for 5 seconds. Do 4 sets of this exercise. Take your hand and push each knee down, allow the knee to rise back up and push down once more. Allow the pulsing to continue 5x.

Neck and Shoulder Massage

  • Massage shoulders on each side

  • Massage muscles in the neck area and work your way up toward your head

  • Massage the entire head and structures attached to neck start and base


At Home Arm Workout


At Home Back Workout