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Newsletter Video, April 2021

Disclaimer: These exercises are for educational purposes only. Before you try these or any other exercises, ask your physical therapist or physician if they are appropriate for you.

This month we are featuring the single knee to chest stretch and a bridging progression.

Click here to download a PDF of the exercises.

Single Knee to Chest

  • Lie on back with knees bent
  • Raise one foot up off surface
  • Pull knee toward chest until a comfortable stretch is felt
  • Hold 30 seconds and repeat 3 times per side

Bridge

  • Lie on back with head supported and knees bent
  • Tighten buttocks and raise hips toward ceiling about 8-10 inches
  • Hold your bottom up for 5 seconds
  • Repeat as 10 times

Bridge with Ball Squeeze

  • Lying on your back, bend the knees to 90 degrees, ball between your knees
  • Lift buttocks upward 8-10 inches off the surface, maintaining abdominal and buttocks contractions
  • Hold your bottom up for 5 seconds
  • Repeat 10 times

Bridging with Leg Extension

  • Lie on back with head supported and knees bent
  • Tighten buttocks and raise hips toward ceiling about 8-10 inches
  • Extend one knee while keeping hips raised and pelvis level
  • Hold your bottom up for 5 seconds
  • Repeat 10 times
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