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“Jane Fonda”
 The exercises in the following presentation are part of a

treatment regime for patients attending The Poli...
Step One
Lying on your side
hips @ 45°, knees @
90°, keep your feet
together & slowly lift
your top knee up and
down repet...
Step Two
Position as above, lift
the knee and top foot
1 inch off the bottom
foot, hold that
position, keeping the
top kne...
Step Three
Same position as for
2, but slowly tap the
foot back behind the
bottom foot and
bring the back to
level.
Step Four
Straighgten the top
leg in line with the
body, keeping the top
leg straight rotate the
foot up towards the
ceili...
Step Five
Keeping the leg
straight, but bringing
it out in front of you
to 90°, turn the toes
up towards the ceiling
do sm...
Step Six
Bring the leg back in line
with the body, keeping it
straight and the toes
pointing upwards to the
ceiling, take ...
Step Seven
Move into the
recovery
position, with the top
leg making a fig 4
position, lift the top
knee up and down
slowly...
Step Eight
Position as above, lift
the top knee up and
hold it there – then
feel the burn.
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Flint House Exercise

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The exercises in the following presentation are part of a treatment regime for patients attending The Police Rehabilitation Center. They are reproduced here as an aide memoir for those patients. The exercises have been designed to cover a range of abilities and should not cause any harm. Consult a Chartered Physiotherapist or your GP before embarking on any new fitness regime, and if you do experience any pain or discomfort as a result of these exercises, stop immediately and speak to a health professional.

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Flint House Exercise

  1. 1. “Jane Fonda”  The exercises in the following presentation are part of a treatment regime for patients attending The Police Rehabilitation Centre. They are reproduced here as an aide memoire for those patients. The exercises have been designed to cover a range of abilities and should not cause any harm. Consult a Chartered Physiotherapist or your GP before embarking on any new fitness regime, and if you do experience any pain or discomfort as a result of these exercises, stop immediately and speak to a health professional.  8 positions – 30 seconds per position – do all exercises in a row without stopping  Lead movements with your leg, do not rotate the pelvis backwards to get the range needed.
  2. 2. Step One Lying on your side hips @ 45°, knees @ 90°, keep your feet together & slowly lift your top knee up and down repetitively, like you are doing a clam exercise.
  3. 3. Step Two Position as above, lift the knee and top foot 1 inch off the bottom foot, hold that position, keeping the top knee higher than the foot.
  4. 4. Step Three Same position as for 2, but slowly tap the foot back behind the bottom foot and bring the back to level.
  5. 5. Step Four Straighgten the top leg in line with the body, keeping the top leg straight rotate the foot up towards the ceiling and back down using the whole leg.
  6. 6. Step Five Keeping the leg straight, but bringing it out in front of you to 90°, turn the toes up towards the ceiling do small cicles rotating the whole leg away from the body.
  7. 7. Step Six Bring the leg back in line with the body, keeping it straight and the toes pointing upwards to the ceiling, take the leg backwards and away from your body, you should aim to get the leg 45° away from the body then return to start position and repeat.
  8. 8. Step Seven Move into the recovery position, with the top leg making a fig 4 position, lift the top knee up and down slowly and gently.
  9. 9. Step Eight Position as above, lift the top knee up and hold it there – then feel the burn.

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