Denver Physical Therapy at Home – Supine Exercises
ABDOMINAL BRACING – TA ACTIVATION
While lying on your back, press your low back into the floor as you tighten your stomach muscles moving your navel down towards the floor. Place your thumbs 2 inches inward from your pelvic bone so that you can feel the muscle contracting.
QUAD SET – TOWEL UNDER KNEE – ISOMETRIC QUADS
Place a small towel roll under your knee, tighten your top thigh muscle to press the back of your knee downward while pressing on the towel.
Single Leg Raise
Laying on your back with a straight leg, raise it slowly up from the mat and slowly lower it back down. Do not just let your leg drop.
HIP ABDUCTION – SUPINE
While lying on your back, raise up your leg with a straight knee. Keep the opposite knee bent with the foot planted on the ground. Do not raise leg above the opposite knee.
BRIDGE – BRIDGING
While lying on your back with knees bent, tighten your lower abdominal muscles, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a "Bridge" with your body. Hold and then lower yourself and repeat.
SUPINE 90-90 MARCHING – PELVIC BRACING
Start by lying on your back with knees bent and flattening your pelvis and low back down to the floor. Brace and hold this position as you raise up one leg at a time to TABLE TOP position as shown. Your hips and knees should be bent to approximately 90 degree angles. Do not allow your low back to arch upwards for the entire exercise. Next, lower one leg down close to touching the floor. Return that leg to 90-90 position and then repeat on the other side.
