Strengthening Home Exercise Programs

Supine Hip Extension on Bench

REPS: 10SETS: 3HOLD: 2DAILY: 1WEEKLY: 3

Setup

Begin in a seated position with your knees bent and your upper back resting on a bench.

Movement

Tightening your abdominal and gluteal muscles, lift your hips up into a bridge position. Hold briefly, then relax and repeat.

Tip

Make sure to engage your core and maintain a gentle chin tuck. Do not arch your back during the exercise.


Sit to Stand with Weighted Bag

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

Setup

Begin sitting upright with your feet flat on the ground underneath your knees, holding a weighted bag in one hand.

Movement

Move your shoulders and head over your toes, bring your knees forward, and allow your hips to come of 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.


Standard Lunge

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

Setup

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

Movement

Keeping your trunk upright, step forward and lower your body toward the ground into a lunge position, then carefully return to the starting position. Repeat with the other leg.

Tip

Make sure to keep your trunk steady. Do not let your front knee collapse inward or move forward past your toes as you lunge.


Standing Single Leg Heel Raise

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

Setup

Begin in a standing upright position.

Movement

Lift one foot off the ground to balance on your other foot. When you are balanced, slowly raise your heel off the ground, then lower it back down and repeat.

Tip

Make sure to maintain your balance during the exercise and do not let your ankle rotate to either side. You may hold on to a counter-top, table, or other stationary object for balance.


Standing Hip Hinge

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

Setup

Begin in a standing upright position with your hands on your hips.

Movement

Slowly bend forward at your hips.

Tip

Make sure to keep your back and knees straight during the exercise and only bend at your hips.


Push Up on Table

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

Setup

Begin in a standing position next to a table or bed, leaning onto straightened arms for support.

Movement

Bend your elbows, slowly lowering yourself into a push up position, then push your body back up away from the table and repeat.

Tip

Make sure to keep your back straight and do not let your hips sag as you perform the exercise.


Seated Chair Push Ups

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

Setup

Begin sitting upright with your hands resting on the armrests of the chair.

Movement

Straighten your arms, lifting your body off of the chair. Hold briefly, then lower back down and repeat.

Tip

Make sure to use a sturdy chair and use your legs to balance as needed. Do not shrug your shoulders during the exercise.


Split Stance Shoulder Row with Resistance

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

Setup

Begin in a staggered stance position, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward.

Movement

Pull your arms back with your elbows tucked at your sides, then return to the starting position and repeat.

Tip

Make sure to keep your back straight during the exercise and think of squeezing your shoulder blades together as you pull on the band.


Prone Shoulder Extension

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

Setup

Begin lying face down with your arms resting at your sides and your hands in fists, palms facing inward.

Movement

Raise your arms off the ground as far as you can, keeping your elbows straight, then lower them back down and repeat. Think of squeezing your shoulder blades together as you lift your arms.

Tip

Make sure not to arch your back as you lift your arms.


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.