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Core Strengthening

Core Strengthening

Exercises

255A Beyers Naudé Dr,
Rustenburg, 0299
Tel: +27 (0)14 592 8322
www.physiotherapy.co.za
P.O.Box 21533
Protea Park
0305
Hospitale/Hospitals
Netcare Ferncrest/Life
Peglerae/Medicare
Tel: +27 (0)14 592 8322

Core Strengthening

 

 

N

1 - TrA activation

a. Lie down on your back.
b. Bend both knees so that your feet are flat on the bed.
c. Push the small of your back flat against the bed.
d. Try to move your belly button up towards your head and in towards your spine.
e. Hold for 5-10 seconds.
N

2 - TrA activation with adductor squeeze

a. Lie down on your back.
b. Bend both knees so that your feet are flat on the bed.
c. Push the small of your back flat against the bed.
d. Now squeeze a towel/ball between your knees
e. Hold for 5-10 seconds.
N

3 - Adductor squeeze with bridging

a. Lie down on your back.
b. Bend both knees so that your feet are flat on the bed.
c. Push the small of your back flat against the bed.
d. Squeeze a towel/ball between your knees
e. Now lift up your buttock towards the ceiling.
f. Remember to keep your feet flat.
N

4 - Crunch with hand tuck

a. Lie down on your back.
b. Bend both knees so that your feet are flat on the bed.
c. Cross your arms over your chest.
d. Tuck your hands so that your palms are facing away from your body.
e. Push the small of your back flat against the bed.
f. Curl your head and shoulder blades up off the bed towards your knees.
g. Hold 5-10 seconds.
N

5 - Flossing

a. Lie down on your back.
b. Bend both knees so that your feet are flat on the bed.
c. Push the small of your back flat against the bed.
d. Hold your knee with both hands.
e. Straighten and bend your knee slowly.
PLEASE NOTE THAT ALL THE FOLLOWING EXERCISES ARE ADVANCED EXERCISES FOR STRENGHTENING. DO NOT DO THESE EXERCISES IF YOU STILL COMPLAIN OF BACK PAIN.
N

6 - Adductor squeeze with hip flexion

a. Lie down on your back.
b. Bend both hips to 90°
c. Squeeze a towel/ball between your knees.
d. Lift both knees to 90°.
e. Hold for 5-10 seconds.
N

7 - Adductor squeeze with knee flexion and extension

a. Lie down on your back.
b. Bend both hips to 90°
c. Squeeze a towel/ball between your knees.
d. Bend and straighten your knees.
N

8 - Adductor squeeze with crunch

a. Lie down on your back.
b. Cross your arms over your chest.
c. Tuck your hands so that your palms are facing away from your body.
d. Bend both hips to 90°
e. Squeeze a towel/ball between your knees.
f. Lift both knees to 90°.
g. Straighten your knees.
h. Now lift your head and shoulder blades up from the bed.
N

9 - Adductor squeeze with knee extension bridge

a. Lie down on your back.
b. Bend both knees so that your feet are flat on the bed.
c. Push the small of your back flat against the bed.
d. Squeeze a towel/ball between your knees
e. Now lift up your buttock towards the ceiling.
f. Remember to keep your feet flat.
g. Straighten one of your knees
Download Exercises - CORE-EXERCISES.pdf
(Download the complete hospital exercise guidelines document)

Core Strengthening

Stretches

Exercises

255A Beyers Naudé Dr,
Rustenburg, 0299
Tel: +27 (0)14 592 8322
www.physiotherapy.co.za
P.O.Box 21533
Protea Park
0305
Hospitale/Hospitals
Netcare Ferncrest/Life
Peglerae/Medicare
Tel: +27 (0)14 592 8322

Stretches

 

 

N

1 - Upper limb: Progress weekly.

a. Hold the position for 30 secs.
b. Repeat 3 times.

N

2 - Lower limb: Progress weekly.

a. Hold the position for 30 secs.
b. Repeat 3 times.

N

3 - Lower limb in standing: Progress weekly.

a. Hold the position for 30 secs.
b. Repeat 3 times.

N

4 - Neck stretches: Progress weekly.

a. Hold the position for 30 secs.
b. Repeat 3 times.

Download Exercises - STRETCHES.pdf

(Download the complete hospital exercise guidelines document)

Core Strengthening

Swimming Pool Exercises

Exercises

255A Beyers Naudé Dr,
Rustenburg, 0299
Tel: +27 (0)14 592 8322
www.physiotherapy.co.za
P.O.Box 21533
Protea Park
0305
Hospitale/Hospitals
Netcare Ferncrest/Life
Peglerae/Medicare
Tel: +27 (0)14 592 8322

Swimming Pool NWB Exercises

 

 

REMEMBER THAT THE DEEPER YOU ARE IN THE POOL THE MORE BOUYANT YOU BECOME (IE THE LESS WEIGHT YOU BEAR) AND THAT YOU BEAR MORE WEIGHT AS YOU MOVE TOWARDS THE SHALLOW END OF THE POOL. FIND THE CORRECT DEPTH (USUALLY BETWEEN SHOULDER AND HIP DEPTH) THAT IS COMFORTABLE FOR YOU.

N

1 - Jog on the spot in the pool.

a. Jog while you catch your breath between the various exercises.

N

2 - Star jumps on the spot.

N

3 - Splits on the spot.

N

4 - Hip flexion / extension

a. Moving at your hips move your foot forward and back.

N

5 - Hip abduction /adduction.

a. Move your leg away from your other leg.
b. Move it back until it touches the other leg.

N

6 - High knees

a. Lift your knee as high as possible.

N

7 - Heelups/kicks

a. Lift your heel as close to your buttock as possible.

N

8 - Hopping both legs

a. Forward
          1. Stand steady on both legs. Find your balance.
          2. Jump slightly forward.
          3. Make sure to land with your knees slightly bent.
b. Backwards
          1. Stand steady on both legs. Find your balance.
          2. Jump slightly backwards.
          3. Make sure to land with your knees slightly bent.
c. Sideways
          1. Stand steady on both legs. Find your balance.
          2. Jump slightly sideways.
          3. Make sure to land with your knees slightly bent.

N

9 - One leg hop

a. When you are able to comfortably hop on both legs, repeat steps as above first on your healthy leg and then on the painful leg.
b. Start this exercise in a pool and then progress onto dry land.
c. Always remember that this exercise should not cause any pain.

Download Exercises - SWIMMING POOL NWB EXERCISES.pdf

(Download the complete hospital exercise guidelines document)

Core Strengthening

Proprioception and Balance

Exercises

255A Beyers Naudé Dr,
Rustenburg, 0299
Tel: +27 (0)14 592 8322
www.physiotherapy.co.za
P.O.Box 21533
Protea Park
0305
Hospitale/Hospitals
Netcare Ferncrest/Life
Peglerae/Medicare
Tel: +27 (0)14 592 8322

Proprioception and Balance Training

 

 

N

1 - Stability

a. One leg balance
          1. Stand on your healthy leg. Keep your eyes open. Attempt to keep your balance for 1 minute.Repeat 3 times.
          2. Now stand on your painfull leg. Keep your eyes open. Attempt to keep your balance for 1 minute. Repeat 3 times.
          3. Repeat steps 1-2 with your eyes closed.
b. Exercise Mat/Half balls
          1. Stand with both legs evenly spaced on the exercise mat. Keep your eyes open. Attempt to keep your balance for 1 minute. Repeat 3                    times.
          2. Stand with your healthy leg on the exercise mat. Keep your eyes open. Attempt to keep your balance for 1 minute. Repeat 3 times.
          3. Now stand with your painfull leg on the exercise mat Keep your eyes open. Attempt to keep your balance for 1 minute. Repeat 3                           times.
          4. Repeat steps 1-3 with your eyes closed 3 times.
          5. Then repeat steps 1-3 while trying to throw/catch a ball.
c. Balance Board
          1. Repeat/progress the same as with b) exercise mats.
d. Trampoline
          1. Repeat/progress the same as with b) exercise mats and c) balance boards.
e. Rhythmic stabilisation
          1. While standing on the balance board or mats.
          2. Loop the theraband around your waist.
          3. Try to keep your position while your therapist/partner tries to pull you sideways, backwards or forwards by pulling gently on the                          theraband.

N

2 - Calf raises

a. Floor
          1. Stand with your knees slightly bent.
          2. Push up on your toes.
          3. Slowly lower your heels.
          4. Once this is comfortable try with one leg.
b. Step
          1. Stand with your knees slightly bent.
          2. Push up on your toes.
          3. Slowly lower your heels up to 90°.
          4. Once this is comfortable try with one leg.

N

3 - Hopping both legs

a. Forward
          1. Stand steady on both legs. Find your balance.
          2. Jump slightly forward.
          3. Make sure to land with your knees slightly bent.
b. Backwards
          1. Stand steady on both legs. Find your balance.
          2. Jump slightly backwards.
          3. Make sure to land with your knees slightly bent.
c. Sideways
          1. Stand steady on both legs. Find your balance.
          2. Jump slightly sideways.
          3. Make sure to land with your knees slightly bent.

N

4 - One leg hop

a. When you are able to comfortably hop on both legs, repeat steps as above first on your healthy leg and then on the painful leg.
b. Start this exercise in a pool and then progress onto dry land.
c. Always remember that this exercise should be pain free and not cause any pain.

Download Exercises - PROPRIOCEPTION & BALANCE TRAINING.pdf

(Download the complete hospital exercise guidelines document)

Core Strengthening

Ankle Strenghtening

Exercises

255A Beyers Naudé Dr,
Rustenburg, 0299
Tel: +27 (0)14 592 8322
www.physiotherapy.co.za
P.O.Box 21533
Protea Park
0305
Hospitale/Hospitals
Netcare Ferncrest/Life
Peglerae/Medicare
Tel: +27 (0)14 592 8322

Ankle Strengthening

 

 

N

1 - Active movement

a. Footpumps
          1. Keep your knee still.
          2. Move your foot up and down.
b. ABC
          1. Write out the alphabet with your foot.
          2. Make sure to keep your knee still.

N

2 - Theraband exercises

a. Plantar flexion
          1. Hold the theraband around your foot.
          2. Push your foot down against the theraband.
          3. Make sure your knee does not move.
b. Inversion
          1. Hold the theraband around your foot.
          2. Moving at the ankle pull your foot inwards (toward the other foot) against the theraband.
          3. Make sure your leg does not move.
c. Eversion
          1. Put the theraband around both your feet.
          2. Moving at the ankle push the operated foot outwards against the theraband.
d. Dorsiflexion
          1. Tie the theraband infront of you.
          2. Pull your foot up towards your body against the theraband.

N

3 - Stability

a. One leg balance
          1. Stand on your healthy leg. Keep your eyes open. Attempt to keep your balance for 1 minute.Repeat 3 times.
          2. Now stand on your painfull leg. Keep your eyes open. Attempt to keep your balance for 1 minute. Repeat 3 times.
          3. Repeat steps 1-2 with your eyes closed.
b. Excersise Mat/Half balls
          1. Stand with both legs evenly spaced on the exercise mat. Keep your eyes open. Attempt to keep your balance for 1 minute. Repeat 3                    times.
          2. Stand with your healthy leg on the exercise mat. Keep your eyes open. Attempt to keep your balance for 1 minute. Repeat 3 times.
          3. Now stand with your painfull leg on the exercise mat Keep your eyes open. Attempt to keep your balance for 1 minute. Repeat 3                          times.
          4. Repeat steps 1-3 with your eyes closed.
          5. Then repeat steps 1-3 while trying to throw/catch a ball.
c. Balance Board
          1. Repeat/progress the same as with b) exercise mats.
d. Trampoline
          1. Repeat/progress the same as with b) exercise mats and c) balance boards.
e. Rhythmic stabilisation
          1. While standing on the balance board or mats.
          2. Loop the theraband around your waist.
          3. Try to keep your position while your therapist/partner tries to pull you sideways, backwards or forwards by pulling gently on the                          theraband.

N

4 - Calf raises

a. Floor
          1. Stand with your knees slightly bent.
          2. Push up on your toes.
          3. Slowly lower your heels.
          4. Once this is comfortable try with one leg.
b. Step
          1. Stand with your knees slightly bent.
          2. Push up on your toes.
          3. Slowly lower your heels upto 90°.
          4. Once this is comfortable try with one leg

N

5 - Hopping both legs

a. Forward
          1. Stand steady on both legs. Find your balance.
          2. Jump slightly forward.
          3. Make sure to land with your knees slightly bent.
b. Backwards
          1. Stand steady on both legs. Find your balance.
          2. Jump slightly backwards.
          3. Make sure to land with your knees slightly bent.
c. Sideways
          1. Stand steady on both legs. Find your balance.
          2. Jump slightly sideways.
          3. Make sure to land with your knees slightly bent.

N

6 - One leg hop

a. When you are able to comfortably hop on both legs, repeat steps as above first on your healthy leg and then on the painful leg.
b. Start this exercise in a pool and then progress onto dry land.
c. Always remember that this exercise should not cause any pain.

N

7 - Wall squats

a. Stand against a wall.
b. Flatten your back.
c. Slide down the wall bending your knees up to 90°.
d. Remember to keep your knees in line with your toes.
e. Most of your weight should be on your heels, ie behind your knees.
f. When this is comfortable move away from the wall. Start with holding onto a stable surface for balance.

N

8 - Lunge

a. Stand with your feet together.
b. Step backwards with your operated leg.
c. Bend the knees slightly.
d. Return to starting position.
e. Now try stepping forward with your operated leg. Remember to not let your knee go passed your toes or fall inwards.
f. Then try stepping sideways or at angles.

Download Exercises - ANKLE STRENGHTENING.pdf

(Download the complete hospital exercise guidelines document)