63618 img77b

I

Datę Name.

Starting Position: Lie on back with calves on bali.

IMovement/Exercise: Straighten one knee and lift leg off bali as far as comfort allows. Hołd. Return, rest and repeat. Switch sides.

I

I

Mreathing: Do not hołd breath. Breathe comfortably. Mndlflcation: Use resistive band to lift leg for strength assist. 1’togression: Flex ankle to increase stretch.

Mulił Seconds

M»l'«»l _Times

IIh , Tlmes/day

i mi|miiiW Qoal:_ 1'tiMimiml'i ■ This position allows comfortable support of the spine and other leg as the hips are jmktlliutl atid the hamstring muscles experience a targeted yet easily controlled gravity assisted IflłMi h ni Iwetnd by the gaudriceps muscle.

d (III i• y limtin* Posner-Mayer, PT

a

Starting Position: With knees bent, lie on back and, one at a time, put soles of feet on bali.

Movement/Exercise: Press feet into bali. Tuck hips under and curl spine up one vertebra at a time until knees, hips and shoulders are in a straight linę. Slowly return to floor rolling down one vertebra at a time. Repeat.

Breathing: Do not hołd breath. Breathe comfortably. Modification: Only lift hips to partial rangę. Progression:

1. Decrease arm support on floor.

a.    Bend elbows.

b.    Lift arms off floor.

Hołd_Seconds

Repeat_Times

Do_Times/day

Purpose/ Goal:„____

Comments: Not only does this exercise strengthen the knee llexors and hip extensors, it also challenges balance and trunk controI while allowing movement between vertebrae.

© 1995 by Joanna Posner-Mayer, PT

129