Prepared By: Active Center

Fatema

Home Exercise Program

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Access Code: HCCDY3X3

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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.

Page 1
Prepared By: Active Center

Fatema

Clamshell
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 side with your knees bent and your hips and shoulders stacked.

Movement
Engage your abdominals and raise your top knee up toward the ceiling, then slowly return to the
starting position and repeat.

Tip
Make sure to keep your core engaged and do not roll your hips forward or backward 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: HCCDY3X3 • Date printed: 11/17/2024 Page 2

Supine Bridge
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 arms resting at your sides, your legs bent at the knees and your
feet flat on the ground.

Movement
Tighten your abdominals and slowly lift your hips off the floor into a bridge position, keeping your
back straight.

Tip
Make sure to keep your trunk stiff throughout the exercise and your arms flat on the floor.

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: HCCDY3X3 • Date printed: 11/17/2024 Page 3

Sidelying Hip Abduction
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 side with your top leg straight and your bottom leg bent.

Movement
Lift your top leg up toward the ceiling, then slowly lower it back down and repeat.

Tip
Make sure to keep your leg straight and do not let your hips roll backward or forward 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: HCCDY3X3 • Date printed: 11/17/2024 Page 4

Clamshell with Resistance
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7
Exercise Exercise

1
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step 2
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step

Setup
Begin by lying on your side with your knees bent 90 degrees, hips and shoulders stacked, and a
resistance loop secured around your legs.

Movement
Raise your top knee away from the bottom one, then slowly return to the starting position.

Tip
Make sure not to roll your hips forward or backward 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: HCCDY3X3 • Date printed: 11/17/2024 Page 5

Supine Hip Adduction Isometric with Ball
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7
Exercise

1
image
step

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.

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: HCCDY3X3 • Date printed: 11/17/2024 Page 6

Hooklying Clamshell with Resistance
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7
Exercise Exercise

1
image
step 2
image
step

Setup
Begin by lying on your back with your knees bent, feet resting on the floor, and a resistance band or
loop secured around your legs.

Movement
Move your knees away from each other, creating tension in the band, then slowly return to the
starting position and repeat.

Tip
Make sure to not to arch your low back 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: HCCDY3X3 • Date printed: 11/17/2024 Page 7

Single Leg Stance
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7
Exercise

1
image
step

Setup
Begin in a standing upright position with your feet together and arms resting at your sides.

Movement
Lift one foot off the floor, balancing on your other leg. Maintain your balance in this position.

Tip
Try not to move your arms away from your body or let your weight shift from side to side.

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: HCCDY3X3 • Date printed: 11/17/2024 Page 8

Supine Single Knee to Chest Stretch
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 7
Exercise Exercise

1
image
step 2
image
step

Setup
Begin lying on your back with your legs straight.

Movement
Using your hands, slowly pull one knee toward your chest until you feel a gentle stretch in your lower
back.

Tip
Make sure to keep your back relaxed and flat on the ground 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: HCCDY3X3 • Date printed: 11/17/2024 Page 9

Clamshell

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

Supine Bridge

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

Sidelying Hip Abduction

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

Clamshell with Resistance

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

Supine Hip Adduction Isometric with Ball

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: www.medbridgego.com • Access Code: HCCDY3X3 • Date printed: 11/17/2024 Page 10

Hooklying Clamshell with Resistance

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

Single Leg Stance

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

Supine Single Knee to Chest Stretch

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: www.medbridgego.com • Access Code: HCCDY3X3 • Date printed: 11/17/2024 Page 11

Exercise List

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

REPS: 10
SETS: 3
DAILY: 1

Supine Bridge
MON TUES WED TH FRI SAT SUN MON TUES WED TH FRI SAT SUN

REPS: 10
SETS: 3
DAILY: 1

Sidelying Hip Abduction

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

REPS: 10
SETS: 3
DAILY: 1

Clamshell with Resistance

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

REPS: 10
SETS: 3
DAILY: 1

Supine Hip Adduction Isometric with Ball

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: www.medbridgego.com • Access Code: HCCDY3X3 • Date printed: 11/17/2024 Page 12

Hooklying Clamshell with Resistance

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

REPS: 10
SETS: 3
DAILY: 1

Single Leg Stance

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

REPS: 10
SETS: 3
DAILY: 1

Supine Single Knee to Chest Stretch

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: www.medbridgego.com • Access Code: HCCDY3X3 • Date printed: 11/17/2024 Page 13