Denver Physical Therapy at Home – Lower Extremities Exercises

ANKLE PUMPS – SEATED AP

While seated with feet on the floor, press your toes into the floor so that your heels raise up off the floor. Then, relax to allow your heels to lower and then lift your toes off the floor as your heels press into the floor. Alternate and repeat.

SEATED MARCHING

While sitting in a chair, lift your foot off the ground as you flex your hip and lift your leg. Lower back down and repeat on the opposite leg. Repeat this alternating movement.

HIP ABDUCTION – SINGLE SEATED

Start by sitting close to the edge of a chair with knees bent and both feet on the floor. Next, move your target knee out to the side as shown and then return to straight ahead. Maintain contact of your feet on the floor the entire time. Add resistance bands for progression

BALL SQUEEZE HIP ADDUCTION – SEATED

While sitting in a chair, place a ball between your knees. Squeeze the ball with your knees and hold. Relax and repeat. If you don't have a ball you can use a folded-up towel.

SEATED HEEL SLIDES

While in a seated position and foot forward and rested on the floor, slowly slide your foot closer towards you. Hold a gentle stretch and then return foot forward to original position.

PARTIAL ARC QUAD – LOW SEAT – KNEE EXTENSION

While seated with your knee in a bent position and your heel touching the ground, slowly straighten your knee as you raise your foot upwards as shown. Lower your foot back down until your heel touches the ground and then repeat.