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bunny

Physical therapy: Standing 2


Equipment
  • something steady to hold onto
  • optional: 5 lbs ankle weights


1. Hip extension: Gluteus maximus: 3.5 minutes total
  • Stand up straight and hold on to something for stability.
  • Push one leg back, activating rear glutes.
  • Hold for 10 seconds, then switch leg.

2. Calf stretch: 2 minutes total
  • Put the ball of one foot on rolled-up mat.
  • Step forward with other foot.
  • Feel the stretch in the calf
  • Hold for 1 minute, then switch leg

3. Hip abduction: Gluteus medius: 3.5 minutes total
  • Stand up straight and hold on to something for stability.
  • Push one leg outward, lead with the heel and activate hip glute.
  • Hold for 10 seconds, then switch leg.

4. Hamstring stretch: 2 minutes total
  • Put the balls of both feet on rolled-up mat.
  • Push back with the sit bones and lean arms on a table
  • Try to relax so that the back curves down
  • Hold for 2 minutes

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