Exercises - advancedphysica4100-67480-sml-1
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Common exercises to continue as a HEP

Disclaimer: Should you experience pain when performing the exercises, please immediately stop the exercises and consult your doctor or physical therapist.  Should extreme pain occur please go to your nearest Hospital Emergency Department or dial 911.

Shoulder Stretches

Wand Flexion

Lay on your back on a hard, flat surface.

Turn the wand so it is parallel to your body.

Grab the wand so that one hand is at each end. (“Bad” hand grabs the end closest to your head)

Push the wand straight over your head.

Keep your arms straight.

When you start to feel a stretch in the “bad” shoulder hold for 10 seconds.

Relax. Repeat 10 times.

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Internal Rotation Stretch

Stand with yours arms down by your sides.

Throw the strap over the opposite shoulder of the one you need to stretch.

Bend your elbow and hook the hand of the “bad” arm into the loop of the strap.

Grab the other end with your “good hand” and pull down on the rope until you feel a stretch in the “bad” shoulder.

Hold the stretch for 10 seconds. Relax.

Repeat 10 times.

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Ball Climbs/Ball on the Wall

Find a stability ball.

Find an empty wall and stand in front of it with the stability ball.

Lean the ball against the wall at chest height.

Begin to walk the ball up the wall, alternating hands to advance the ball.

Once you get the ball as high as you can keep both arms extended up and lean into the stretch.  

Slowly walk the ball back down the wall in the same way used before.

Repeat 15-30  times.

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Ball on the table

Find a stability ball.

Find an empty table, stand at the end of it and place the ball on top.

Gently rest both hands on top of the ball and begin walking it away from you.

Alternate which hand is pushing the ball forward.

When your arms are fully extended, hold the stretch for a moment.

Walk the ball back towards you until you are back in your starting position.

Repeat 30 times.

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Sleeper

Lay on a hard, flat surface on your “bad” side.

Let the back of your upper-arm rest so it is at a 90° angle with your body.

Bend your elbow so your fingers point straight up towards the ceiling.

Use the opposite hand to push on the top of your wrist.

Push your forearm down.

When you start to feel a stretch hold the position for 10 seconds.

Repeat 10 times.

Supine External Rotation

Lay on your back on a hard, flat surface.

Bend your elbow and grab the wand handle with the hand of the “bad” arm and on the body of the wand with the other hand.

Keep the bent elbow tight to your side, forearm facing your body.

Push the wand so that your hand moves towards the space next to your shoulder.

When you start to feel a stretch hold for 10 seconds.

Relax. Repeat 10 times.

Shoulder Exercises

Side-lying Abduction/External Rotation

Lay on a hard, flat surface on your “good” side.

Let your bad arm rest against the side of your body.

Bend your elbow so your forearm forms a 90° angle with your upper arm.

Keep your elbow tight to your side.

From this position slowly rotate the shoulder out (finger tips will be moving to point towards the ceiling) as far as you can go.

After you’ve reached this point, allow the arm to rotate back to the starting position.

Repeat 30 times.

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Alphabet

Stand straight up with your “bad” arm straight out in front of you.

Keeping your wrist and elbow straight, begin writing the alphabet (A-Z) in the air with your hand.

Write the entire alphabet 1-3 times.

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Shrugs

Stand with your arms down by your sides.

If using dumbbells, hold one in each hand.

Raise your shoulders up towards your ears as high as they will go.

Hold that position for a moment, then slowly lower your shoulders back to their normal position.

Repeat 30 times.

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Curls

Stand with your arms by your sides, dumbbells in hand.

Rotate your arms so that your palms face the front and your thumbs point out to the sides.

Bend both elbows and bring your hands up to your shoulders.

When your hands reach shoulder level; hold for one second.

Slowly lower your hands to the starting position.

Repeat 30 times.

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Prone ball walkouts

Lay on your stomach on the ball. Keep your toes and hands on the ground for balance.

Walk yourself forward on your hands, keeping your legs extended and resting on top of the ball.

When you have walked out as far as you can without your feet falling off of the ball, slowly start to walk yourself back.

Continue to walk yourself back until the balls of your feet touch the floor.

Repeat 30 times.

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Wrist Extension

Sit in the chair at the end of the table, bad side closest to the table.

Rest your forearm on the table, allow your wrist to hang over the edge.

Bring the back of your hand back towards your forearm.

Bring your wrist back down so it is straight.

Repeat 30 times.

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Wrist Flexion

Sit in the chair at the end of the table, bad side closest to the table.

Rest the back of your forearm on the table, allow your wrist to hang over the edge.

Curl your wrist up towards your arm.

Bring your wrist back down so it is straight.

Repeat 30 times.

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Theraband “I”

Stand arms-length away from the therabands.

Grab the appropriate color therabands (one in each hand) at the end of the band.

Keeping your arms straight, pull your hands down to your sides.

Relax, allow your arms to come forward as the bands retract.

Repeat 30 times.

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Theraband “T”

Stand arms-length away from the therabands.

Grab the appropriate color therabands (one in each hand) at the end of the band.

Keeping your arms straight, pull your hands out to the sides like a T.

Relax and let the bands retract.

Repeat 30 times.

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Scap Retraction

Stand arms-length away from the therabands.

Grab the appropriate color therabands (one in each hand) at the end of the band.

Bend your elbows to 90°, pull your elbows straight back keeping them close to your sides.

Stop when your hands are equal to your sides, squeeze your shoulder blades together.

Relax and allow your hands to be pulled forward back to your starting position.

Repeat 30 times.

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Shoulder Abduction

Lay on your good side on a hard, flat surface.

Keep the “bad” arm straight and down by your side. (If using weights hold the weight in your hand)

Bring the “bad” arm up so that your bicep touches your ear and your hand is above your head.

Bring the arm back down to your side.

Repeat 30 times.

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Theraband “Y”

Stand facing the base of the therabands.

Grab the ends of the therabands (one in each hand), thumbs facing up.

Keeping your arms straight, pull your arms up and back into a “Y” position.

Lower your arms to their original position and allow the bands to retract slightly.

Repeat 30 times.

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Thera-band walkout (external rotation)

Stand next to where the therabands are attached (good side closest to the band).

Reach across your body and grasp the theraband with your “bad” side hand.

Pull the band across your body (Your elbow should be bent to 90°, wrist straight, and knuckles facing forward).

Place a folded up towel between your elbow and your side, squeeze your elbow into your side.

Side step away from the theraband base.

Do not allow your arm to be pulled across your body.

Continue to side step away until you can go no further.

Return to the start position.

Repeat 15-30 times.

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Thera-band walkout (internal rotation)

Stand next to where the therabands are attached (“Bad” side closest to the band).

Grasp the theraband with your “bad” side hand.

Pull the band towards your body (Your elbow should be bent to 90°, wrist straight, and knuckles facing forward).

Place a folded up towel between your elbow and your side, squeeze your elbow into your side.

Side step away from the theraband base.

Do not allow your hand to be pulled away from your body, towards the band.

Continue to side step away until you can go no further.

Return to the start position.

Repeat 15-30 times.

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Theraband Internal Rotation

Stand with your “bad” side closest to the thera-band base.

Bend your elbow to 90° and place a folded up towel between your elbow and your side.

Grab the end of the thera-band. (This is the starting position)

Pull the band across your body so that your forearm and fist are against your stomach.

Return to the start position.

Repeat 30 times.

Theraband External Rotation

Stand with your “good” side closest to the thera-band base.

Reach across your body and grab the end of the theraband.

Bend your elbow to 90° and place a folded up towel between your elbow and your side. (Your forearm will be resting against your stomach)

This is your “start” position.

Rotate your forearm out away from your body. (Like opening a gate)

When you can’t go any further, allow your arm to return to the “start” position.

Repeat 30 times.

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“No-monies”

Stand with your feet shoulder width apart.

Hold the piece of thera-band horizontally.

Grab the piece of thera-band with both hands (palms up grip), shoulder width apart.

Your elbows should be bent to 90° and tucked in tight to your sides.

Pull your hands apart, allowing your arms to rotate outward.

When you can’t go any farther allow your hands to slowly move back together.

Repeat 30 times.

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Kettlebell press ups

Lay on your back on a hard, flat surface.

Bend your knees up and place your feet flat.

Hold the kettle-bell by its handle, base towards the ceiling, on your bad side.

Bend your elbow to 90° and allow the back of your upper arm to rest against the surface.

Press the kettle-bell up towards the ceiling until your arm is fully extended.

Slowly lower your arm to the starting position.

Repeat 30 times.

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Kettlebell rolls

Lay on your back on a hard, flat surface.

Keep the “good” side leg straight, bend the “bad” side knee and put your foot flat.

Hold the kettle-bell base side up in your “bad” side hand.

Extend the “bad” arm so that the arm forms a 90° with the table, keep the wrist straight.

Let the other arm rest on the surface at a 90° to the body.

Roll onto your “good” side, maintaining your “bad” arm positioning.

Roll back onto your back.

Repeat 30 times.

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Shoulder flexion

Lay on your back on a hard, flat surface with your arms straight at your sides.

Hold the weight in your hand on your bad side.

Keep your arm straight.

Lift your arm so your hand is moving overhead.

When you have lifted your arm as far as it will go return to the starting position with your arm down by your side.

Repeat 30 times.

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Wand Press

Lay on your back on a hard, flat surface with your arms by your sides.

Bend your knees and place your feet flat.

Hold the wand horizontally above the chest with both hands, elbows will be bent to 90°.

Press the wand up towards the ceiling, extending the arms.

Once the arms have been fully extended, slowly lower the bar back down to your chest.

Repeat 30 times.

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Wand flexion

Lay on your back on a hard, flat surface.

Bend your knees up and put your feet flat.

Hold the wand horizontally in both hands; your grip should be shoulder-width apart.

Rest your hands on the tops of your thighs.

Keeping your arms straight bring the wand overhead so your biceps are next to your ears.

After you’ve reached this point slowly lower the wand back down to the resting position.

Repeat 30 times.

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Wrist supination

Sit down in a chair and rest the forearm of your “bad” arm on the same side thigh.

Hold the weight in your hand with your thumb facing up towards the ceiling.

Turn the wrist outward so that your palm faces up towards the ceiling.

Return to the starting position.

Repeat 30 times.

Wrist Pronation

Sit down in a chair and rest the forearm of your “bad” arm on the same side thigh.

Hold the weight in your hand with your thumb facing up towards the ceiling.

Turn your wrist inward so that the back of your hand is facing up towards the ceiling.

Return to the starting position.

Repeat 30 times.

Hip/Knee Stretches

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Gastroc  Stretch

Lay on your back on a hard, flat surface with legs out in front.

Place green strap around foot.

Pull strap so toes pull back towards body.

Hold 10 seconds. Relax.

Repeat for total of 10 times

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Heel Slide Stretch

Lay on your back on a hard, flat surface.

Bend your knees and place feet flat.

Place green strap around foot & folded towel under foot.

Use strap to pull your heel towards your butt.

Hold 10 seconds. Relax.

Repeat for total of 10 times

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Prone Quad Stretch

Place strap around foot.

Lay on your stomach on a hard, flat surface with your legs straight out.

Bend “bad” knee to grab strap with same side hand.

Pull on strap to bring heel towards butt.

Hold 10 seconds. Relax.

Repeat for total of 10 times

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Hamstring Stretch

Place strap around foot.

Lay on your back on a hard, flat surface.

Bend “good” knee and place foot flat.

Use strap to raise “bad” leg off table.

Keep leg straight and pull leg towards your head.

Hold 10 seconds. Relax.

Repeat for a total of 10 times.

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IT Band Stretch

Stand straight up with both feet flat on the ground.

Stand with the side to be stretched towards the wall.

Use the same side arm to brace yourself against the wall.

Keep the leg straight that you wish to stretch.

Cross the opposite foot over the “bad” one.

Push the hip of the straight leg towards the wall, and lean your torso away from the wall.

Hold 10 seconds. Relax.

Repeat for a total of 10 times.

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Seated Flexion Stretch

Sit on the edge of a chair and bend your knees.

Keep the leg you wish to stretch hanging straight down.

Cross the opposite foot over and use it to push the “bad” foot/shin back as far as possible.

You should feel a stretch in the front of your knee.

Hold 10 seconds. Relax.

Repeat for a total of 10 times.

Hip/Knee Exercises

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Straight Leg Raise

Lay on your back on a hard, flat surface with your legs straight.

Bend your “good” knee and put that foot flat.

Keep your “bad” leg straight and raise leg into air.

Raise your “bad” leg until your thighs are equal heights.

Lower the leg back to the table.

Repeat 30 times.

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Bridges

Lay on your back on a hard, flat surface.

Bend both knees and place feet flat.

Tighten your stomach.

Lift your butt off the table towards the ceiling.

Lift as high as you can OR until body forms a straight line from knees through shoulders.

Slowly lower back down to the table.

Repeat 30 times.

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Step-ups

Stand with step in front of you.

Step up onto the step with your “bad” leg.

Shift weight onto bad leg.

Step up onto step with “good” leg.

Step backwards off step with good leg.

Leave “bad” foot up on step.

Repeat 30 times.

Side Step-ups

Stand next to step with “bad” side closest to step.

Step up onto step with “bad” leg, keep knee bent.

Shift weight onto “bad” leg and bring your other foot up onto the step.

Pause for one second.

Slowly lower good foot towards the floor.  

Once fully on the floor pause for one second.

Repeat 30 times.

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Stability Ball Hamstring Curl

Lay on your back on a hard, flat surface with your legs straight out.

Keeping your legs extended, place the stability ball under both feet.

Use your arms to steady yourself.

Lift your butt off of the floor so that your body is in a straight line.

Keep abs tight. Pull your heels towards your butt.

Extend your legs back out. Keep your back straight.

Repeat 30 times.

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Clamshells

Lay on your side on a hard, flat surface with your legs extended.

Bend your knees and pull your heels towards your butt.

Keep your feet stacked, open the top knee slowly towards the ceiling.

Open as far as you can.

Close the knees. When the knees are together you are back in the starting position.

Repeat 30 times.

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Short Arc Quads

Lay on your back on a hard, flat surface.

Bend your “good” knee and place foot flat.

Keep the “Bad” leg extended.

Place the soccer ball under your bad knee.

Allow your heel to rest on the ground.

Kick your leg out, straightening the leg.

Lower your foot down to the table.

Repeat 30 times.

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Long Arc Quads

Sit on the edge of a chair.

Kick your foot out, straightening the knee.

Lower the leg back down to the start position.

Repeat 30 times.

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Thomas Stretch

Lay on your back on a flat surface (such as a bed) with legs extended.

Side to the side of the bed that matches the hip that needs to be stretched.

Allow that leg to hang off the side of the bed, and turn your body so you’re lying diagonal across the bed.

Pull the opposite knee into the chest at the same time.

Hold 10 seconds.

Repeat for a total of 10 times.

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Piriformis

Lay on your back on a hard, flat surface with your legs extended.

Bend your one leg up and place your foot flat.

Cross the other ankle over the opposite thigh, making a “4” with your legs.

Clasp your hands around your crossed knee and pull the knee towards your chest.

Hold 10 seconds. Repeat 10 times total.

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Single Knee To Chest

Lay on your back on a hard, flat surface with your knees bent up, feet flat.

Clasp your hands behind the thigh of the leg you want to stretch.

Pull the knee into the chest until you feel a stretch.  

Hold 10 seconds. Repeat 10 times total.

Hip Adductor Stretch

Sit in the middle of a hard, flat surface.

Pull your heels into your groin, allow your knees to fall open.

Use your elbows to press your knees down.

Once you feel a stretch, hold 10 seconds.

Repeat 10 times total.

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Heel Slides

Lay on your back on a hard, flat surface with your “good” knee bent.

Put a towel under your “bad” side heel.

Bend the “bad” knee and slide your heel into your butt.

Slide the heel in as far as you can.

Slide your foot out, straightening your knee, to return to starting position.

Repeat 30 times.

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Ball Squeeze

Lay on your back on a hard, flat surface

Bend your knees and put your feet flat.

Place the ball between your knees.

Squeeze your knees together for 5 seconds. Relax.

Repeat 30 times.

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Standing Knee Flexion

Stand in between the back of a chair and the edge of a table.

Hold onto the chair and the table for balance.

Shift your weight to the other leg.

Keeping your thigh still, bend your knee back and bring your heel towards your butt.

Bend the knee until your shin in parallel to the ground.

Return your foot to the ground.

Repeat 30 times.

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Standing Marches

Stand between the back of the chair and the table’s edge.

Hold onto the chair/table for balance.

Bring your knee up (like marching) until your hip and knee are in line.

Return your foot to the ground.

Repeat 30 times.

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Prone Hangs

Place the weight on your “bad” leg.

Lay on an elevated surface (such as a bed) on your stomach, legs extended.

Scoot down so your shins and feet hang over the end.

Set your timer for 5 minutes.

When your timer beeps slide back up on the table and remove your weight.

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Kicks To The Side

Turn so that you are behind the back of the chair.

Rest your hands on the backrest for balance.

Keep both legs straight, stand on your good leg.

Kick your bad leg out to the side.

Return your leg to the starting position.

Repeat 30 times.

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Back Kicks

Turn so that you are standing between the back of the chair and the table’s edge.

Stand on your good leg.

Keep your bad leg straight and kick your leg back as far as you can.

Don’t tip forward.

Return your leg to the starting position.

Repeat 30 times.

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Side Lying Hip Abduction

Lay on a hard, flat surface on your “good” side.

Keep your legs stacked and straight out.

Keeping your “bad” leg straight raise it up into the air as high you can.

Slowly lower your leg back to the starting position.

Repeat 30 times.

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RNT squat (with theraband)

Place the theraband loop around both legs at knee level.

Stand with your feet shoulder-width apart.

Squat down, push your knees out against the band.

Squat until the backs of your thighs are parallel to the floor.

Stand back up until knees are fully extended.

Repeat 30 times.

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Heel Raises

Stand behind the back of the chair.

Rest both hands on the chair back for balance. (if needed)

Keep both knees straight.

Lift both heels off of the floor at the same time.

Lower both heels back down to the floor.

Repeat 30 times.

Toe raises

Stand behind the back of the chair.

Rest both hands on the chair back for balance. (if needed)

Keep both knees straight.

Lift the toes off the floor, rocking back on the heels.

Lower the toes back down to the floor.

Repeat 30 times.

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Prone Knee Flexion

Lay on your stomach on a hard, flat surface.

Keep your legs extended behind you.

Bend your “bad” knee and bring your heel towards your butt as far as it will go.

Bring your foot back down, straightening the knee.

Repeat 30 times.

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Seated Hip Flexion

Sit on the edge of a chair.  

Place your hands on each side of you for balance.

Lift your bad knee up towards your chest.

Try not to rock backwards.

Slowly lower your leg your foot back towards the floor.

Repeat 30 times.

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Monster Walk

Find a clear space for you to walk up and back.

Place the band around both knees.

Bend both knees until you are slightly squatting.

Step one foot out to the side, maintaining your squat position.

Bring the other foot to meet the first.

Continue for the length of the designated space.

(Approximately 300-400 ft.)

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Partial Squats

Stand facing the end of the table.

Hold onto the edge of the table for balance.

Keep feet shoulder-width apart, toes facing straight again.

Bend your knees and sit your butt back like you’re sitting in a chair.

Lower yourself into the squat, your knees should only be slightly bent.

Return to your starting position. (Standing with knees straight)

Repeat 30 times.

Lunges

Stand in between two tables for balance (if needed).

Stand with your feet shoulder width apart.

Take a small step forward with the “bad” leg.

Bend both knees to lower yourself into the lunge.

The front knee should not pass the toes, the back knee should drop towards the floor.

Straighten both knees to return to start.

Repeat 30 times.