exercises jvpt

YOUR HOME PROGRAMHome Exercise ProgramCreated by David Watson, DPT Jan 19th, 2015View at "www.my-exercise-code.com" using code: BS36UW3

Total 14

Repeat 10 TimesHold 3 SecondsComplete 3 SetsPerform 4 Time(s) a Week

Medial Eccentric Step Down

Balance on your affected leg on a 4,6,or 8 inchstep, and tap your unaffected heel to the ground.Try and keep knee lined up with second and thirdtoes, do not let your knee track medially and donot let your knee bend forward beyond your toes.Use a stick in front of your toes for tactile cue ifneeded.

Repeat 3 TimesComplete 1 SetPerform 4 Time(s) a Week

ELASTIC BAND LATERAL WALKS - PROXIMAL

With an elastic band around your thighs, takesteps to the side while keeping your feet spreadapart. Keep your knees bent the entire time.

Repeat 3 TimesComplete 1 SetPerform 4 Time(s) a Week

ELASTIC BAND FORWARD WALKS -MONSTER WALK

With an elastic band around both ankles, walkforward while keeping your feet spread apart.Keep your knees bent the entire time.

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Repeat 10 TimesHold 10 SecondsComplete 1 SetPerform 4 Time(s) a Week

BOSU - SINGLE LEG STANCE

Stand on a Bosu Ball with one leg and maintainyour balance.

Maintain a slightly bent knee on the stance side.


ELASTIC BAND - SIDELYING ABDUCTION

While lying on your side with an elastic bandlooped around your ankles, lift the top legupwards.


ELASTIC BAND - SIDELYING CLAM-

While lying on your side with your knees bent andan elastic band wrapped around your knees,draw up the top knee while keeping contact ofyour feet together as shown.

Do not let your pelvis roll back during the liftingmovement.

Repeat 10 TimesComplete 3 SetsPerform 4 Time(s) a Week

Running Man

Standing on left leg, bring right leg to 90 degreesin front of you.

Next, extend right leg behind you until you reacha lunge position keeping weight on left leg.

Keep left leg in straight forward alignment.

Repeat sets on both legs.


Complete 3 SetsPerform 1 Time(s) a Day

CONE TAPS - SINGLE LEG STANCE -UNSTABLE

Place 5 cones or cups around you as shown.Balance on an unstable surface such as a foampad with a slightly bent knee. Holding a ball,lower yourself down to tap the top of a cone withthe ball. Return to original position and repeattouching a different cone. Keep both hands onthe ball the entire time.

Advance exercise with smaller cones/cups and orfaster speed.


Single Leg Squat

Stand with arms extended out in front. Balanceon one leg with opposite leg extended straight legforward as high as possible.ExecutionSquat down as far as possible while keeping legelevated off of floor. Keep back straight andsupporting knee pointed same direction as footsupporting. Raise body back up to originalposition until knee and hip of supporting leg isstraight. Return and repeat. Continue withopposite leg. Use a resistance band to force glutactivation and or add unstable surface under thefoot to improve effectiveness and challenge ofexercise.

Repeat 3 TimesHold 30 SecondsComplete 1 SetPerform 1 Time(s) a Day

PLANK

While lying face down, lift your body up on yourelbows and toes. Try and maintain a straightspine. Do not allow your hips or pelvis on eitherside to drop.


Repeat 3 TimesHold 30 SecondsComplete 1 SetPerform 1 Time(s) a Day

LATERAL PLANK

While lying on your side, lift your body up on yourelbow and feet. Try and maintain a straight spine.

Repeat 10 TimesHold 1 SecondComplete 3 SetsPerform 4 Time(s) a Week

PLANK LATERAL WITH HIP ABDUCTION

While lying on your side, lift your body up on yourelbow and feet. Next, slowly raise up the top mostleg upwards, then return. Try and maintain astraight spine the entire time.

Complete from short plank if necessary.


Ball Bridge

On back with heels up on middle of ball kneesslightly bent.

Draw abs in to tilt pelvis back and lift back offfloor.

Repeat 10 TimesComplete 3 SetsPerform 4 Time(s) a Week

Bird dog balance

Be on hands and knees, with wrists undershoulders and knees under hips. Stretch one legbehind you. If possible reach opposite armforward. Maintain a neutral spine. Add resistanceband for difficulty


exercises jvpt

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