Le2

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Le2

  1. 1. LE
  2. 2. Heel Slide Assisted with TowelWhile laying, bend one knee at 90 While keeping foot flat on table, slowlydegrees. Place a medium sized towel and comfortably pull towel towards upperaround ankle of bent leg, with ends of body.towel in each hand. Perform: sets repetitions Hold for seconds Repeat times per day
  3. 3. Self-Femur Dorsal While sitting, slightly bend one knee. Position one hand on top of the other hand a little above the knee. Slowly push down towards the table until a comfortable stretch is felt. Perform: sets repetitions Hold for seconds Repeat times per day
  4. 4. Self-Patellar Femoral MobilizationComfortably push Comfortably push Comfortably push Comfortably pushknee down towards knee towards the knee towards the knee back towardstable. inside of the body. outside of the body. body.Perform: sets repetitionsHold for secondsRepeat times per day
  5. 5. Hip Internal Rotation Partial at BearingWhile standing, keep one foot Slowly and comfortably pulloff of the ground. Place band band across torso.in one hand to the side of torsowith elbow bent, and use the Perform:other hand to help secure band. setsAvoid arching back. repetitions Hold for seconds Repeat times per day
  6. 6. Hip External Rotation Partial at BearingWhile standing, keep one foot off Slowly and comfortably pull bandof the ground. Place band in one across body. Fist and forearm shouldhand with elbow bent and forearm be pulled to the side of torso.across torso. Use the other hand tohelp secure band. Avoid arching Perform:back. sets repetitions Hold for seconds Repeat times per day
  7. 7. Single Leg Stance Balance - MedialPlace band around one ankle and Slowly rotate stool and move footbend knee at 90 degrees. Place inwards until a comfortable tensionleg on rotating stool. Foot should is felt.be positioned out to side of same Perform:thigh. Keep the other leg planted setson ground and use for balance. repetitions Hold for seconds Repeat times per day
  8. 8. Single Leg Stance Balance - LateralPlace band around one ankle and Slowly rotate foot outwardsbend knee at 90 degrees. Place leg until a comfortable tension ison rotating stool. Foot should be felt.positioned inwards, to the side of Perform:the opposite thigh. Keep the other setsleg planted on ground and use for repetitionsbalance. Hold for seconds Repeat times per day
  9. 9. Clock – (1) Plant one foot on the ground with knee bent. Place arms out to sides to help with balance. Position the other leg off of the ground, straight out infront at a downwards angle. Avoid arching back. Perform: sets repetitions Hold for seconds Repeat times per day
  10. 10. Clock – (2) Plant one foot on the ground with knee bent. Place arms out to sides to help with balance. Position the other foot off of the ground, slightly bent and right next to the foot planted on the ground. Avoid arching back. Perform: sets repetitions Hold for seconds Repeat times per day
  11. 11. Clock – (3) Plant one foot on the ground with knee bent. Place arms out to sides to help with balance. Position the other foot off of the ground, straight out to the side. Avoid arching back. Perform: sets repetitions Hold for seconds Repeat times per day
  12. 12. Clock – (4) Plant one foot on the ground with knee bent. Slightly bend forward at the hips. Place arms out to sides to help with balance. Position the other foot off the ground, straight out behind body. Avoid arching back. Perform: sets repetitions Hold for seconds Repeat times per day
  13. 13. Clock – (5) Plant one foot on the ground with knee bent. Slightly bend forward at the hips. Place arms out to sides to help with balance. Position the other foot off the ground and cross behind the foot planted on the ground. Avoid arching or extending back. Perform: sets repetitions Hold for seconds Repeat times per day
  14. 14. Clock(1) (2) (3) Perform: sets repetitions Hold for seconds Repeat times per day(4) (5)
  15. 15. Tandem Position one foot infront of the other. Both knees should be slightly bent. Position arms down and out in front of body to help with balance. Avoid arching back. Perform: sets repetitions Hold for seconds Repeat times per day
  16. 16. IT-Band Stretch Place hand on wall for support with balance. Slightly bend one leg and place infront of body. Place the other leg a couple feet behind the forward foot. The leg should be straight and positioned on an inward angle. A comfortable stretch should be felt on the outside of the leg. Perform: sets repetitions Hold for seconds Repeat times per day

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