Supine Home Exercise Program

Supine Diaphragmatic Breathing

REPS:10DAILY: 3WEEKLY:7

Setup

Begin lying on your back with your knees bent and feet resting on the floor.

Movement

Exhale, drawing in your abdominals as if you are pulling your belly button toward the floor, then inhale, focusing on expanding your belly instead of your chest. Inhale to a count of 3 seconds and exhale to a count of 6 seconds.

Tip

Make sure to keep your low back flat on the ground during the exercise.


Supine Ankle Pumps

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

Setup

Begin lying on your back with your legs straight.

Movement

Slowly pump your ankles by bending and straightening them.

Tip

Try to keep the rest of your legs relaxed while you move your ankles.


Supine Ankle Circles

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

Setup

Begin lying on your back with your leg resting on a towel roll slightly above your ankle.

Movement

Slowly draw small circles with your foot, then switch directions.

Tip

Make sure to keep the rest of your leg relaxed and only move at your ankle joint.


Ankle Alphabet in Elevation

DAILY: 1WEEKLY: 7

Setup

Begin lying on your back with your legs resting on a chair.

Movement

Slowly trace each letter of the alphabet with the tip of one foot.

Tip

Try to keep the rest of your leg relaxed while you move your ankle.


Supine Quadricep Sets

REPS: 10SETS: 2HOLD: 5DAILY: 2WEEKLY: 7

Setup

Begin lying on your back on a bed or flat surface with your legs straight.

Movement

Tighten the muscles in the thigh of your leg as you straighten your knee. Hold, then relax and repeat.

Tip

Make sure to keep your toes pointing toward the ceiling during the exercise. Try to flatten the back of your knee towards the bed.


Hooklying Gluteal Sets

REPS: 10SETS: 2HOLD: 5DAILY: 2WEEKLY: 7

Setup

Begin lying on your back with your knees bent and heels on the floor.

Movement

Tighten your buttock muscles, digging your heels into the floor, then release and repeat.

Tip

Make sure to keep your low back flat on the floor during the exercise.


Supine Heel Slide

REPS: 10SETS: 3HOLD: 2DAILY: 3WEEKLY: 7

Setup

Begin lying on your back with your legs straight.

Movement

Slowly slide one heel on the floor toward your buttocks, until you feel a stretch in your knee or upper leg, then slide it back out and repeat.

Tip

Make sure not to arch your low back or twist your body as you move your leg.


Supine March

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

Setup

Begin lying on your back with your arms resting at your sides, your knees bent and your feet flat on the ground.

Movement

Tighten your abdominals and slowly raise one of your legs off the floor, keeping your knee bent.

Then return to the starting position and repeat with your other leg.

Tip

Make sure to keep your trunk stiff during the exercise and do not let your low back arch.


Supine Hip Adduction Isometric with Ball

REPS: 10SETS: 2HOLD: 5DAILY: 2WEEKLY: 7

Setup

Begin lying on your back with your legs bent, feet resting on the floor, and a soft ball positioned between your knees.

Movement

Squeeze your knees together into the ball, then release and repeat.

Tip

Make sure to keep your back flat against the floor during the exercise.


Supine Chin Tuck

REPS: 10SETS: 2HOLD: 3DAILY: 3WEEKLY: 7

Setup

Begin lying on your back with your neck relaxed.

Movement

Gently tuck your chin directly backward as if you are making a double chin. Hold, then relax and repeat.

Tip

Make sure not to lift your head from the ground.


Supine Hamstring Stretch

SETS: 2HOLD: 30DAILY: 3WEEKLY: 7

Setup

Begin lying on your back with one leg straight and the other leg bent.

Movement

Bring your knee toward your chest and grab the back of your thigh with both hands. Slowly straighten your knee until you feel a stretch in the back of your thigh and hold.

Tip

Make sure to keep your back flat on the floor during the stretch.


Supine Figure 4 Piriformis Stretch

SETS: 2HOLD: 30DAILY: 2WEEKLY: 7

Setup

Begin lying on your back with both legs bent and your feet on the ground.

Movement

Lift one leg and place that ankle on your opposite knee, then apply a gentle pressure to your bent knee with your hand. You should feel a stretch in your buttocks.

Tip

Make sure to keep your low back flat on the floor during the stretch.


Supine Pelvic Tilt

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

Setup

Begin by lying on your back with your knees bent and feet resting on the floor.

Movement

Slowly tilt your pelvis forward, then tilt it back to neutral, and tilt it backward. Repeat these movements.

Tip

Make sure to concentrate your movements only on your pelvis.


Lower Trunk Rotations

REPS: 10SETS: 2DAILY: 3WEEKLY: 7

Setup

Begin lying on your back with your knees bent and feet resting on the floor.

Movement

Slowly rotate your knees to the side and down toward the floor until you feel a stretch in your low back, then repeat to the other side.

Tip

Make sure that your back and shoulders stay in contact with the floor during the exercise. Stop the exercise if you feel nauseated or light-headed.


Supine Chest Stretch with Elbows Bent

REPS: 10 SETS: 3HOLD: 5DAILY: 3WEEKLY: 7

Setup

Begin lying on your back with your hands clasped behind your head and elbows together.

Movement

Bring your elbows apart toward the ground.

Tip

Make sure to squeeze your shoulder blades together as you lower your elbows.


Supine Alternating Shoulder Flexion

REPS: 10SETS: 2DAILY: 3WEEKLY: 7

Setup

Begin lying on your back with your knees bent and your feet flat on the ground. Place both arms straight upward.

Movement

Slowly lower one of your arms over your head until you feel a stretch or your back begins to arch, then return your arm to the starting position, and repeat with your opposite arm.

Tip

Make sure to keep your trunk stiff and do not let your low back arch during the exercise.


Supine Elbow Flexion AROM

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

Setup

Begin by lying on your back with one arm straight toward the ceiling and your other hand supporting your elbow.

Movement

Slowly bend the hand of your straight arm downward, feeling a stretch in your elbow and hold.

Tip

Make sure to keep your shoulders still during the exercise and only move at your elbow.


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.