Home Exercise Program
Created by Karen Chan Dec 7th, 2021 View videos at www.HEP.video
Total 5
QUAD SET - TOWEL UNDER KNEE Repeat 5 Times
Hold 10 Seconds
Tighten your top thigh muscle as you attempt
to press the back of your knee downward Complete 2 Sets
towards the table. Perform 3 Times a Day
STRAIGHT LEG RAISE - SLR Repeat 10 Times
Hold 5 Seconds
While lying on your back, raise up your leg with
a straight knee. Keep the opposite knee bent Complete 2 Sets
with the foot planted on the ground. Perform 3 Times a Day
Video # VVBVU5P69
MINI SQUAT Repeat 10 Times
Hold 5 Seconds
Start with your feet shoulder-width apart and
toes pointed straight ahead. Next, bend your Complete 2 Sets
knees to approximately 30 degrees of flexion Perform 3 Times a Day
to perform a mini squat as shown. Then, return
to original position.
Knees should bend in line with the 2nd toe and
not pass the front of the foot.
Video # VVKANC34L
PARTIAL ARC QUAD - LOW SEAT - KNEE Repeat 10 Times
EXTENSION Hold 5 Seconds
While seated with your knee in a bent position Complete 2 Sets
and your heel touching the ground, slowly Perform 3 Times a Day
straighten your knee as you raise your foot
upwards as shown. Lower your foot back down
until your heel touches the ground and then
repeat.
Video # VVBD2XC96
QUAD STRETCH - STANDING Repeat 3 Times
Hold 20 Seconds
While in a standing position, bend your knee
back behind and hold your ankle/foot. Complete 3 Sets
Perform 1 Times a Day
Next, gently pull your knee into a more bent
position until a stretch is felt on the front of the
thigh.
Video # VVP237T48
Home Exercise Program
Created by Karen Chan Dec 14th, 2021 View videos at www.HEP.video
Total 3
HAMSTRING STRETCH - TABLE, BED OR Repeat 3 Times
COUCH Hold 20 Seconds
Sit on a raised flat surface where you can prop Complete 3 Sets
your affected leg up on it such as a treatment Perform 1 Times a Day
table, couch or bed.
While keeping your knee straight to slightly
bent, slowly lean forward and reach your
hands towards your foot until a gentle stretch is
felt along the back of your knee/thigh. Hold and
then return to starting position and repeat.
Video # VV6D3V843
HIP ABDUCTION - SIDELYING Repeat 10 Times
Hold 5 Seconds
While lying on your side, slowly raise up your
top leg towards the sky. Keep your knee Complete 3 Sets
straight and maintain your toes pointed forward Perform 1 Times a Day
the entire time. Keep your leg in-line with your
body.
The bottom leg can be bent to stabilize your
body.
Video # VV4R4FB65
Prone Quadriceps Stretch Repeat 3 Times
Hold 20 Seconds
Lie on your stomach; (hook a strap around
your foot/ankle if needed) Gently pull your heel Complete 3 Sets
towards your bottom until a stretch is felt in the
front of the thigh. Keep your back relaxed and
your hips flat on the table.
Home Exercise Program
Created by Karen Chan Dec 21st, 2021 View videos at www.HEP.video
Total 2
Lunges Repeat 10 Times
Complete 2 Sets
Take large step forward with one foot and bend
at both knees as if driving back knee down Perform 1 Times a Day
toward the floor. Be aware not to let front knee
go past toes. Return and repeat with other leg.
STEP DOWN - FORWARD Repeat 10 Times
Complete 2 Sets
Start with both feet on top of a step/box. Next,
slowly lower the unaffected leg down forward Perform 1 Times a Day
off the step/box to lightly touch the heel to the
floor. Then return to the original position with
both feet on the step/box.
Maintain proper knee alignment: Knee in line
with the 2nd toe and not passing in front of the
toes.
Video # VVWTD2U5R
Home Exercise Program
Created by Karen Chan Dec 28th, 2021 View videos at www.HEP.video
Total 1
Single Leg Balance - With Support Repeat 10 Times
Hold 10 Seconds
1) Stand closely in front of a sturdy table or
counter top for support. Perform 3 Times a Day
2) With your hands not quite touching, but
ready to grab the table or countertop if needed,
proceed to raise one leg up in the air and
maintain balance on your other leg.
3) After the designated hold time, lower your
leg back down.
***If you start to lose your balance, play it safe
and grab your table/counter top to regain your
balance.
