leg exercise extra info - EXAM 1 Flashcards
Quad set
- watch for
- modify/cue
- harder
- duration
-W= not using butt muscles
-C= ankle DF
place hand/towel under knee
-H= straight leg raise
-D= “20 rep 3x a day”
straight leg raise
- watch for
- modify/cue
- harder
- duration
-W=”knee extension lag
( needs to stay in extension)
don’t want them going to high “
-C= “ankle DF
place hand as target “
- H= lean lock lift
- D= “20 rep 3x a day”
lean lock lift
- watch for
- modify/cue
- duration
-W= knee extension lag (needs to stay in extension) —-M= ankle DF
this lock out the lumbar spine
-D= “20 rep 3x a day”
short arc quad
- modify/cue
- harder
- duration
-M= ankle DF and full knee extension to get quads going
-H= “straight leg raise
long arch quad”
-D= “20 rep 3x a day”
long arc quad
- modify/cue
- duration
- M= ankle DF and full knee extension to get quads going
- D= “20 rep 3x a day”
heel slide
- modify/cue
- duration
- M= can use towel or belt to help move leg
- D= “20 rep 3x a day”
supine knee extension prop
- modify/cue
- duration
-M=can add weight on knee for more pressure
place towel roll under the ankle
-D= “10 min2x day “
prone hang
- watch for
- modify/cue
- duration
- W= knee should be off table
- M= put chair under other leg
- D= “10 min 2x day “
gastroc towel stretch
- watch for
- modify/cue
- harder
- duration
- W= leg needs to say in contact with table “
- M=need towel for this
- H= half kneeling DF
- D= “4x 20 sec 2x a day “
half kneeling DF
- watch for
- modify/cue
- duration
- W= valgus of knee
- M=tell them where their toes should be
- D= “4x 20 sec 2x a day “
90 90 hamstring stretch
- watch for
- modify/cue
- duration
-W= “other leg need to be on table “
- M=ankle DF
- ** can use towel to help them grasp leg
-D= “5x 15sec 2x a day “
single leg lowering
- watch for
- duration
- W= “both knee remain straight with ankle DF”
- D= “20 rep 2x a day”
prone hip mobility
- watch for
- modify/cue
- duration
- W= hips shouldn’t rise off table
- M=”weight bearing LE is used to lock the lumbar”
- D= “20 rep 2x a day”
double leg bridge
- watch for
- harder
- duration
-W= “bilateral pattern
maintain level pelvis and torso”
-H=single leg bridge
-D= “20 rep 2x a day “
single leg bridge
- watch for
- duration
-W= “unilateral pattern
maintain level pelvis and torso
NO HIP WALKING
-D= “20 rep 2x a day
lumbar locked bridge
- watch for
- modify/cue
- duration
-W= “knee needs to be to chest
to decrease lumbar spine
*** if back is hurting during the other bridges “
-M= put towel under the knee and hold so they don’t
cheat”
-D= “20 rep 2x a day “
clamshell
- watch for
- duration
- W= need to keep pelvis forward
- D= “20 rep 2x a day “
sidelying hip abduction
- watch for
- duration
- W= need to keep pelvis forward
- D= “20 rep 2x a day “
fire hydrant
- watch for
- harder
- duration
-W= maintain neural spine
-H=”quadruped diagonals
mountain climbers
half kneeling balance
half kneeling rotations
-D= “20 rep 2x a day “
quadruped diagonals
- watch for
- harder
- duration
-W= maintain neural spine “
-H= mountain climbers
half kneeling balance
half kneeling rotations”
-D= “20 rep 2x a day
mountain climbers
- watch for
- modify/cue
- harder
- duration
-W= maintain neural spine
-M= “elevate on stool to decrease difficutly
-H=half kneeling balance
half kneeling rotations”
-D= “20 rep 2x a day
half kneeling balance
- watch for
- modify/cue
- harder
- duration
-W= "look for asymmetries
tall posture
back foot is plantar flexion
-M= "should be able to tap toes on front foot
-H=half kneeling rotations
-D= "30 sec hold 2x a dayhalf kneeling rotations
- watch for
- modify/cue
- duration
-W= maintain tall posture
don’t allow knee of cave in “
-M=if too hard widen base of support
-D= “20 rep 2x a day
isometric glute med
- watch for
- duration
-W= maintain tall posture
rotate hip into wall
push with knee and ankle “
-D= “20 rep 2x a day “
double leg deadlift
- watch for
- modify/cue
- harder
- duration
-W= hinge hip ONLY
shouldn’t really move knees
- M= 3 point of contact with dowel
- H= single leg deadlift
- D= “20 rep 2x a day “
single leg deadlift
- watch for
- modify/cue
- duration
-W= don’t allow knee to cave
-M= 3 point of contact with dowel
leg should be STRAIGHT!!”
-D= “20 rep 2x a day “
OTIS
- watch for
- modify/cue
- harder
- duration
- W= maintain tall posture
- M=make quick little pulls
- H= increase resistance
- D= “1 min all direction 2x a day “
terminal knee extension
- harder
- duration
- H= increase resistance
- D= “20 rep 2x a day
shuttle leg press double leg
- watch for
- harder
- duration
- W= valgus collapse
- H=single leg
- D= “20 rep 2x a day “
shuttle leg press single leg
- watch for
- duration
- W= valgus collapse
- D= “20 rep 2x a day “
lunge
- watch for
- duration
- W= hip and torso flexion
- D= “20 rep 2x a day “
step up
- watch for
- duration
- W= valgus collapse
- D= “20 rep 2x a day “
step down
- watch for
- modify/cue
- duration
- W= valgus collapse
- M= tap the heel down
- D= 20 rep 2x a day
