Prepared By: Nicholas Ellis
Home Exercises
Home Exercise Program
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Access Code: 3V5NNW9A
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View your exercise videos Learn about your condition Track your progress
Interactive HD videos guide Gain a deeper understanding Keep track of your activity
you with easy to follow of your condition and the and progress throughout
instructions. road to health recovery. treatment and post care.
Disclaimer: This program provides exercises related to preventative maintenance OR 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 healthcare
provider.
Page 1
Prepared By: Nicholas Ellis
Home Exercises
Supine Heel Slide
REPS: 10 SETS: 2 DAILY: 1 WEEKLY: 7
Exercise Exercise
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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 Quad Set
REPS: 10 SETS: 2 HOLD: 10 DAILY: 1
WEEKLY: 7
Exercise Exercise
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Setup
Begin lying on your back with one knee bent and your other leg straight with your knee resting on a towel roll.
Movement
Gently squeeze your thigh muscles, pushing the back of your knee down into the towel.
Tip
Make sure to keep your back flat against the floor during the exercise.
Disclaimer: This program provides exercises related to preventative maintenance OR 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 healthcare
provider.
Login: www.medbridgego.com • Access Code: 3V5NNW9A • Date printed: 12/11/2023 Page 2
Supine Short Arc Quad
REPS: 10 SETS: 2 DAILY: 1 WEEKLY: 7
Exercise Exercise
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step 2
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Setup
Begin lying on your back with a towel roll under one knee with your heel resting on the ground.
Movement
Tighten the muscles in your upper leg to straighten your knee, hold, then return to the start and repeat.
Tip
Make sure to keep your back flat against the floor as you move your leg.
Supine Knee Extension Stretch on Towel Roll
REPS: 10 SETS: 2 HOLD: 120 DAILY: 1
WEEKLY: 7
Exercise Exercise
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Setup
Begin lying on your back with both legs bent and your feet resting on the floor.
Movement
Place one heel on a towel roll and relax your leg muscles to straighten your knee. Hold this position.
Tip
Make sure to keep your back flat against the floor during the stretch.
Disclaimer: This program provides exercises related to preventative maintenance OR 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 healthcare
provider.
Login: www.medbridgego.com • Access Code: 3V5NNW9A • Date printed: 12/11/2023 Page 3
Seated Knee Flexion Stretch
REPS: 10 SETS: 2 HOLD: 5 DAILY: 1
WEEKLY: 7
Exercise Exercise Exercise
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Setup
Begin sitting in an upright position.
Movement
Move one foot backward under the chair, then slowly shift your weight forward, bending your knee further. Hold this position. Return to the
starting position and repeat.
Tip
Make sure to only move in a pain free range of motion.
Seated Long Arc Quad
REPS: 10 SETS: 2 DAILY: 1 WEEKLY: 7
Exercise Exercise
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step 2
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Setup
Begin sitting upright.
Movement
Slowly straighten one knee so that your leg is straight out in front of you. Hold, then lower it back to the starting position and repeat.
Tip
Make sure to keep your back straight during the exercise.
Disclaimer: This program provides exercises related to preventative maintenance OR 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 healthcare
provider.
Login: www.medbridgego.com • Access Code: 3V5NNW9A • Date printed: 12/11/2023 Page 4
Straight Leg Raise
REPS: 10 SETS: 2 DAILY: 1 WEEKLY: 7
Exercise Exercise
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Setup
Begin lying on your back with one leg bent and your opposite leg straight.
Movement
Keeping your leg straight, raise your leg up until your thigh is at the same height of your bent knee. Slowly return to the starting position and
repeat.
Tip
Make sure to not let your leg or pelvis rotate to either side and do not arch your back.
Disclaimer: This program provides exercises related to preventative maintenance OR 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 healthcare
provider.
Login: www.medbridgego.com • Access Code: 3V5NNW9A • Date printed: 12/11/2023 Page 5
