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Straight Leg Raise

Lean back on your elbows with your involved leg straight out and uninvolved bent.  Keeping your leg straight, toes pulled towards shin, tighten VMO (inner quad muscle) then lift your heel 12 inches.  Hold for 5 seconds, then slowly return to starting position.

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Inside Leg Raise

Lie on your side, with the uninvolved leg on top.  Place the top foot just in front of the involved knee.  Straighten the involved knee, pull the foot toward shin, tighten the VMO (inner quad muscle) then lift the leg toward the ceiling.  Hold for 5 sec, and then slowly return to the resting position.

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Outside Leg Raise

Lie on your side with the involved leg on top.  Straighten the involved knee, pull the foot toward shin, tighten the VMO (inner quad muscle) then lift the leg toward the ceiling.  Hold for 5 sec, and then slowly return to the resting position.

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Squat

Stand with feet hip width apart and feet oriented forward.  Begin movement by squatting down with hips going back and chest going forward like your sitting in a chair.  Knees in alignment with, but do not go past your second toe.  Do not allow knee to collapse inward, excessive arching in low back, and descend until hip height is even with the knees.  Return to starting position.

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Lunge

Stand with feet apart with involved leg forward.  Align hip and knee with second toe.  Maintaining a straight spine slowly lower the uninvolved knee to the ground pausing just before the floor.   Do not allow knee to go beyond the second toe.  It is important to keep a good arch in the foot and avoid having the knee collapse inward.  Slowly return to the starting position.

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Clam

Lie on uninvolved side with knees bent and band around knees.  Keeping heels together rotate involved knee toward ceiling.  Take careful consideration not to roll top hip or trunk.  Hold contraction for 5 sec and slowly return to starting position.

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Pull-down

Place the band above your head so you’re pulling it down at a 45 degree angle.  Standing with great posture grab the band with both hands, elbows straight, thumbs pointing up.  Pull the band down to your pockets and about 6-8 inches away from your body.  Pause for 2 seconds in this position emphasizing a squeeze between your shoulder blades.  Slowly return the band to the starting position.

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Row

Place the band at mid sternum height so you are pulling in a straight line.  Standing with great posture grab the band with both hands, elbows slightly bent, and thumbs pointing up.  Pull the band towards your chest by contracting your shoulder blades and bending your elbows.  The finish position should have a great posture, elbows bent at 90 degrees and located at mid torso.  There is no need for the elbows to go beyond mid torso.  Hold the finish position for 2 seconds then slowly return to the starting position.

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External Rotation

Place the band at belly height so you are pulling in a straight line.  Standing with great posture, place your elbow at your side, bent at 90 degrees and gripping the band with the thumb pointed up.  Hold a towel between your elbow and your side to remind you to maintain this position.  Your forearm begins by pointing across your body.  Slowly rotate your shoulder out, keeping your elbow bent, and fixed to your side.  Rotate out in painfree motion or just past the body.  Hold this position for 2 seconds and slowly return to the starting position.

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Internal Rotation

Place the band at belly height so you are pulling in a straight line.  Standing with great posture, place your elbow at your side, bent at 90 degrees and gripping the band with the thumb pointed up.  Hold a towel between your elbow and your side you remind you to maintain this position.  Your forearm begins by pointing away from your body.  Slowly rotate your shoulder in, keeping your elbow bent, and fixed to your side.  Rotate in as far as possible by limits of motion or pain.  Hold this position for 2 seconds and slowly return to the starting position.

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Plank

Lying facedown, adjust your arms so they’re bent close to your sides and feet propped up on your flexed toes.  Slowly raise yourself up so that you are resting on your forearms and toes.  Keep your glutes and abs tight.  Do not drop hips, keep body straight.

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Spine 90/90 hold

Lying on your back and arms at your side, slowly raise your knees above your hips bringing them so that your knees and hips are at 90 degrees to one another and the floor. Hold in this position while maintaining neutral spine. Don’t allow pelvic movement into arched or flattened position.

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