Disclaimer: Before performing all exercises consult your allied health professional.
Foot/Ankle
Point Toes Away
Sitting down with legs straight out in front, point toes down and away. Hold for 2 seconds and relax. Repeat 10 times. Do not bend knees. The ankle should be the only part moving.
Point Toes Towards Head
Sitting down with legs straight out in front, pull towards up towards head. Hold for 2 seconds and relax. Repeat 10 times. Do not bend knees. The ankle should be the only part moving.
Side to Side
Sitting down with legs straight out in front, move your foot to the left and to the right. Repeat 10 times in each direction. Do not bend knees. The ankle should be the only part moving.
Alphabet
Use your big toe like a pencil and write out the letters of the alphabet. Do not bend knees. The ankle should be the only part moving.
Heel Lifts
Stand on the stairs with your heels off the edge. Hold onto a railing for support. Keeping knees straight, lower down to feel a stretch in the calf. Hold for a second and raise up to the tips of the toes and hold for another second. Repeat 10 times.
One Foot Balance
Before starting this exercise, make sure there is enough space around. From a standing position, balance on one foot. Balance without falling for 20 to 30 seconds at a time. Repeat 5 times.
Square Jumps
Either imagine or mark a square on the floor. Keeping feet together, jump to each corner of the square in a clockwise direction. Complete 5 rotations in each direction.
Dot Drill
Either imagine or mark dots as seen below. Stand feet together on the middle dot. Jump forward, landing each foot on both of the forward dots (Left foot on the left dot and right foot on the right dot). Then reverse back to the center dot with both feet. Jump backward, landing each foot on both of the backward dots. These jumps should be quick and close to the ground. Attempt to complete 25 jumps under 30 seconds.
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Knee
Heel Slides
Sitting down with legs straight out in front, bend the injured knee as much as possible. Hold for 5 seconds and lower back down to the floor. Repeat 10 times.
Leg Lifts
Sitting down with legs straight out in front and back straight, raise your leg up from the ground about 6 inches. Hold for 2 seconds and relax back down to the ground. Repeat 10 times.
Leg Curls
Lying down on your belly with legs straight, bend your knee and curl your leg as far as possible. Hold for a second and lower back down to the ground. Repeat 10 times.
Leg Extensions
Sit on a chair or table that allow your legs to dangle. Sitting with a straight back and knees at the edge of the chair/table, straighten leg and point toes toward the ceiling. Hold for a second and lower back down to starting position. Repeat 10 times.
Balance
Before starting this exercise, make sure there is enough space around. From a standing position, balance on one foot. Balance without falling for 20 to 30 seconds at a time. Repeat 5 times.
Square Jumps
Either imagine or mark a square on the floor. Keeping feet together, jump to each corner of the square in a clockwise direction. Complete 5 rotations in each direction.
Dot Drills
Stand feet together on the middle dot. Jump forward, landing each foot on both of the forward dots (Left foot on the left dot and right foot on the right dot). Then reverse back to the center dot with both feet. Jump backward, landing each foot on both of the backward dots. These jumps should be quick and close to the ground. Attempt to complete 25 jumps under 30 seconds.
**Image above**
Hip/Back
Hamstring Stretch
Sit on the floor with a straight back. Pull one leg in so the bottom of the foot meets the inside thigh of the other leg. Keeping a straight back, lean forward with both hands. Attempt to grab the foot of the straight leg. Hold for 45 seconds and relax. Repeat 2 more times and switch legs.
Hip Flexor Stretch
From a standing position, take a big step to the right (still facing forward). Bend your left knee and turn your face, chest, hips, and legs to the right. Lower down until the left knee hits the ground. Keep back straight and push hips forward. Hold for 45 seconds and repeat 2 more times. Switch legs and repeat.
Knee to Chest Stretch
Lying down face up towards the ceiling. Raise one leg up and bend your knee. Pull the knee to your chest and hold for 45 seconds. Repeat 2 more times and switch legs.
Pilates - Hundred
Lying flat on your back. Tighten stomach. Lift both legs up 6 inches and raise your shoulders a bit off the ground. From this position, move your arms (keep them straight) up and down an inch in each direction 100 times.
Pilates - Roll Ups
Lying flat on your back. Tighten stomach. Raise arms above your head. Without momentum, use your stomach to sit up. Reach for your feet. Hold for a second and roll back down to the starting position. Repeat 10 times.
Shoulder
Wall Climbs
Standing next to a wall, use your fingers to walk your arm up the wall. Walk up and down the wall 10 times facing the wall and 10 times with your injured shoulder facing the wall.
Arm Circles - Bent over
From a standing position, bend over at your waist. Allow your arm to dangle. Move the arm in a circle 10 times in each direction.
Arm Circles - Standing
From a standing position, raise your arms shoulder height and rotate your arms forward and backward 10 times in each direction.
Lateral Raises
From a standing position, raise your arms out to the sides of your body up to shoulder level. Hold a second and lower back down to starting position. Repeat 10 times.
Planks
Lay down on your belly. Rest on your forearms and raise your body off of the ground from head to toe (Push Up position). Hold for 30 seconds and repeat 5 times.
Push Ups
Lay down on your belly. Place hands on the ground below your shoulders. Keeping your body in a straight line, push your body away from the floor until the elbows are just about straight. Hold a second and lower back to the starting position. Repeat 10 times.
Wrist/Hand
Push Hand Down/Pull Hand Up
Resting your forearm palm down on a table, push the palm of your hand down towards the ground. Hold for a second and pull the back of your hand as high as possible. Hold and repeat 10 times.
Side to Side
Resting your forearm palm down on a table, move your hand to the left and hold for a second. Then move it to the right as far as possible without pain and hold for another second. Repeat 10 times in each direction.
Alphabet
Use your middle finger like a pencil and write out the letters of the alphabet. Do not bend elbow. The wrist should be the only part moving.
Push Ups
Lay down on your belly. Place hands on the ground below your shoulders. Keeping your body in a straight line, push your body away from the floor until the elbows are just about straight. Hold a second and lower back to the starting position. Repeat 10 times.
Disclaimer: Before performing all exercises consult your allied health professional.
