Prepared By: C Pfumojena

Address: SUITE 4, MUTARE MEDICAL

CENTRE,123-125 HERBERT CHITEPO
STREET
Mutare
Phone: (077) 700-2494
Home Exercise Program
Login Instructions
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To access your Home Exercise Program:

Scan Visit
Or https://SeventhAvenue.medbridgego.com/

Access Code: RR6EGAV6

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To access your home exercise programs.

By Accessing Online You Can

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.

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Prepared By: C Pfumojena
Address: SUITE 4, MUTARE MEDICAL CENTRE,123-125 HERBERT
CHITEPO STREET
Mutare
Phone: (077) 700-2494

Supine Short Arc Quad

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

1
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step 2
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step

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 and also keep the back of
your knee in contact with the towel.

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: SeventhAvenue.medbridgego.com • Access Code: RR6EGAV6 • Date printed: 08/08/2025 Page 2

Seated Long Arc Quad
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7
Exercise Exercise

1
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step 2
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step

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: SeventhAvenue.medbridgego.com • Access Code: RR6EGAV6 • Date printed: 08/08/2025 Page 3

Supine Ankle Pumps
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7
Exercise Exercise

1
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step 2
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step

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.

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.

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Supine Bridge with Pelvic Floor Contraction
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7
Exercise Exercise

1
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step 2
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step

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

Movement
Contract your pelvic floor and abdominal muscles, then tighten your buttocks and lift your hips off the
ground to a bridge position.

Tip
Make sure to continue breathing evenly and keep your pelvic floor muscles active.

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.

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Heel Toe Raises with Counter Support
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7
Exercise Exercise Exercise

1
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step 2
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step 3
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step

Setup
Begin in a standing upright position with your hands resting on a counter/chair/ burglar bars in front
of you.

Movement
Rise up onto your toes, hold briefly, then lower back down and lift the balls of your feet off the
ground. Repeat.

Tip
Make sure to maintain an upright posture and use the counter to balance as needed.

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.

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Standing Hip Abduction with Counter Support
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7
Exercise Exercise

1
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step 2
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step

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.

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: SeventhAvenue.medbridgego.com • Access Code: RR6EGAV6 • Date printed: 08/08/2025 Page 7

Standing Knee Flexion
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7
Exercise Exercise

1
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step 2
image
step

Setup
Begin in a standing upright position in front of a counter or stable surface for support with on leg
slightly bent and your toes resting on the ground.

Movement
Slowly bend your knee, lifting the foot of one leg off the ground. Hold briefly, then return to the
starting position and repeat.
Do the same on the other side

Tip
Make sure to maintain an upright posture and keep your movements slow and controlled.

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.

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Sit to Stand Without Arm Support
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7
Exercise Exercise Exercise

1
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step 2
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step 3
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step

Setup
Begin by sitting upright on a chair with your feet slightly wider than shoulder width apart.

Movement
Reach out with your arms and lean forward at your hips until your bottom starts to lift off the chair.
Move your body into a standing upright position, then reverse the order of your movements to return
to the starting position.

Tip
Make sure not to let your knees collapse inward 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: SeventhAvenue.medbridgego.com • Access Code: RR6EGAV6 • Date printed: 08/08/2025 Page 9

Supine Short Arc Quad

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

Seated Long Arc Quad

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

Supine Ankle Pumps

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

Supine Bridge with Pelvic Floor Contraction

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

Heel Toe Raises with Counter Support

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

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: SeventhAvenue.medbridgego.com • Access Code: RR6EGAV6 • Date printed: 08/08/2025 Page 10

Standing Hip Abduction with Counter Support

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

Standing Knee Flexion

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

Sit to Stand Without Arm Support

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

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: SeventhAvenue.medbridgego.com • Access Code: RR6EGAV6 • Date printed: 08/08/2025 Page 11

Exercise List

Supine Short Arc Quad

MON TUES WED TH FRI SAT SUN MON TUES WED TH FRI SAT SUN

REPS: 10
SETS: 3
DAILY: 1

Seated Long Arc Quad

MON TUES WED TH FRI SAT SUN MON TUES WED TH FRI SAT SUN

REPS: 10
SETS: 3
DAILY: 1

Supine Ankle Pumps

MON TUES WED TH FRI SAT SUN MON TUES WED TH FRI SAT SUN

REPS: 10
SETS: 3
DAILY: 1

Supine Bridge with Pelvic Floor Contraction

MON TUES WED TH FRI SAT SUN MON TUES WED TH FRI SAT SUN

REPS: 10
SETS: 3
DAILY: 1

Heel Toe Raises with Counter Support

MON TUES WED TH FRI SAT SUN MON TUES WED TH FRI SAT SUN

REPS: 10
SETS: 3
DAILY: 1

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: SeventhAvenue.medbridgego.com • Access Code: RR6EGAV6 • Date printed: 08/08/2025 Page 12

Standing Hip Abduction with Counter Support
MON TUES WED TH FRI SAT SUN MON TUES WED TH FRI SAT SUN

REPS: 10
SETS: 3
DAILY: 1

Standing Knee Flexion

MON TUES WED TH FRI SAT SUN MON TUES WED TH FRI SAT SUN

REPS: 10
SETS: 3
DAILY: 1

Sit to Stand Without Arm Support

MON TUES WED TH FRI SAT SUN MON TUES WED TH FRI SAT SUN

REPS: 10
SETS: 3
DAILY: 1

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: SeventhAvenue.medbridgego.com • Access Code: RR6EGAV6 • Date printed: 08/08/2025 Page 13