Standing Home Exercise Programs



Sit to Stand

REPS: 10SETS: 3DAILY: 1WEEKLY: 3-4 times per week

Setup

Begin sitting upright with your feet flat on the ground underneath your knees.

Movement

Move your shoulders and head over your toes, bring your knees forward, and allow your hips to come off the chair, then push down equally into both feet to stand up. Sit back down and repeat.

Tip

Make sure to keep your weight evenly distributed between both legs, and try to keep your back straight throughout the exercise. Do not lock out your knees once you are standing.


Standing Hip Abduction with Counter Support

REPS: 10SETS: 3DAILY: 1WEEKLY: 7

Setup

Begin in a standing upright position with your hands resting on a counter.

Movement

Lift your leg out to your side, then return to the starting position and repeat.

Tip

Make sure to keep your moving leg straight and do not bend or rotate your trunk during the exercise.

Use the counter to help you balance as needed.


Standing Heel Raise with Support

REPS: 10SETS: 3DAILY: 1WEEKLY: 3-4 times per week

Setup

Begin in a standing upright position holding onto a stable surface in front of you for support.

Movement

Slowly raise the your heels off the ground as far as you can, then lower them back to the floor and repeat.

Tip

Make sure to keep the balls of your feet on the ground and maintain your balance during the exercise.


Standing Shoulder Scaption

REPS: 10SETS: 3HOLD: 3DAILY: 1WEEKLY: 7

Setup

Begin in a standing upright position with your arms resting at your sides.

Movement

Slowly raise your arms diagonally at roughly a 30 degree angle from your body, then lower your arms back to your sides.

Tip

Make sure to keep your elbows straight and avoid shrugging your shoulders. Try not to arch your low back while raising and lowering your arms.


Standing Hip Extension with Counter Support

REPS: 10SETS: 3DAILY: 1WEEKLY: 7

Setup

Begin in a standing upright position with your hands resting on a counter.

Movement

Tighten your buttock muscles and slowly lift your leg backward. Return to the starting position and repeat.

Tip

Make sure to keep your moving leg straight and keep your shoulders and hips facing forward during the exercise. Use the counter to help you balance as needed.


Standing Knee Flexion AROM with Chair Support

REPS: 10SETS: 3DAILY: 1WEEKLY: 7

Setup

Begin standing with your hands resting on a stable surface.

Movement

Pick up one foot and bend your knee as far as you can. Then, lower your leg back to the floor and repeat.

Tip

Make sure to keep your back straight and maintain your balance throughout the exercise.


Wall Push Up with Plus

REPS: 10SETS: 3DAILY: 1WEEKLY: 3-4 times per week

Setup

Begin standing with your hands resting on a wall in front of you at shoulder height.

Movement

Bend your elbows, leaning your body towards the wall, then push yourself back into the starting position and continue, pulling your shoulder blades apart, and repeat.

Tip

Make sure to bend only at the elbows and keep the rest of your body straight during the exercise.


Standing Elbow Flexion Extension AROM

REPS: 10SETS: 3DAILY: 1WEEKLY: 7

Setup

Begin in a standing upright position with one palm facing forward.

Movement

Gently bend your elbow, bringing your hand toward your shoulder, then return to the starting position and repeat.

Tip

Make sure to only move through a pain-free range of motion.


Standing Cervical Retraction

REPS: 10SETS: 3DAILY: 1WEEKLY: 7

Setup

Begin in a standing upright position.

Movement

Gently draw your head directly backward, while keeping your eyes fixed on something in front of you.

Tip

Make sure that you do not look down as you do this exercise, or bend your neck forward.


Standing March

REPS: 10SETS: 3DAILY: 1WEEKLY: 3-4 times per week

Setup

Begin in a standing upright position with your feet shoulder width apart and hands resting on your hips.

Movement

Lift one leg with your knee bent, then lower it back to the ground and repeat with your other leg.

Continue this movement, alternating between each leg.

Tip

Make sure to keep your back straight and do not let it arch as you lift your legs.

*If you have trouble with your balance, you may hold on to a counter-top, table, or other stationary object while performing this exercise.


Standing Bent Over Single Arm Scapular Row with Table Support

REPS: 10SETS: 3HOLD: 3DAILY: 1WEEKLY: 7

Setup

Begin standing near a table, with your trunk bent forward and one arm resting for support. Your other arm should be hanging toward the ground.

Movement

Bend your arm, pulling your elbow upward, then lower it back down and repeat, making a sawing motion.

Tip

Make sure to keep your back straight during the exercise and do not shrug your shoulder.


Standing Scapular Retraction

REPS: 10SETS: 3HOLD: 3DAILY: 1WEEKLY: 7

Setup

Begin in a standing upright position with your arms resting at your sides.

Movement

Gently squeeze your shoulder blades together, then relax them and repeat.

Tip

Make sure to keep your back relaxed and do not shrug your shoulders during the exercise.


Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.