Begin by sitting upright on a table or bed with one foot elevated above the floor. Direct your foot up and down as if stepping onto a gas pedal. You should be moving at your ankle. Make sure to keep your upper leg still as you move your foot.
Start on your back. Hold your affected arm with the opposite hand. Use the opposite arm to lift the affected arm overhead as far as possible. Return to starting position.
Begin lying on your back with your arms resting at your sides, your legs bent, and your feet flat on the ground. Tighten your stomach muscles and your butt muscles and slowly lift your hips off the floor pushing your feet to the ground. Make sure not to arch your back during this exercise and also make sure to continue to squeeze the stomach and butt muscles.
Begin by lying on your side with your knees bent 90°, hips and shoulders stacked, and a resistance band around your legs. Raise your top knee a way from the bottom one, then slowly return to the starting position. Make sure you do not let your hips roll forward or backwards during the exercise.
Begin in a standing upright position. You may hold onto a sturdy surface for support. Bend one knee to 90 degrees, lower it back down, and repeat with your other leg. Make sure to keep your back straight and maintain your balance during the exercise. Ankle weight is optional if instructed.
Begin in a standing upright position holding onto a stable surface in front of you for support (if needed). Slowly raise the your heels off the ground as far as you can, then lower them back to the floor and repeat. Make sure to keep the balls of your feet on the ground and maintain your balance during the exercise. Do not let your ankles flare outwards.
Start on your back with both legs straight resting on the floor. Bend one knee upwards as far as possible while sliding the heel along the floor. Return to starting position and repeat.
Begin in a standing upright position holding onto a stable object for support. Lift one leg out to your side, then slowly return to the starting position and repeat. Make sure to keep your shoulders and hips facing straight forward during the exercise.
Begin sitting upright in a chair. Slowly straighten one knee so that your leg is straight out in front of you. Hold, and then return to starting position and repeat. Make sure to keep your back straight during the exercise.
Begin lying on your back with one knee bent and your other leg straight with your knee resting on a towel roll. Gently squeeze your thigh muscles pushing the back of your knee down into the towel, hold, then relax and repeat. Make sure to keep your back flat against the floor during the exercise.
Begin lying on your back with a foam roller (or anything similarly as wide) under one knee with your heel resting on the ground. Tighten the muscles in the front of your thigh to straighten your knee, hold, then return to the start and repeat. Make sure to keep your back flat against the floor as you move your leg.
Begin the exercise sitting close to the edge of your chair. Then lean forward to get your nose past your toes. Push your feet straight into the ground and stand up tall. From there, return to the original position you are seated in (in the same manner you stood up). You may use your hands for assistance if needed, but try to challenge yourself.
Begin standing tall with your feet shoulder width apart. Bend your knees, sitting your hips back with your chest upright. Return to standing and repeat. Do not let your knees come together during this exercise. If you have some knee pain, then try to keep your knees back behind your toes, and it may alleviate it.
Begin lying on your back with one knee bent and your other leg straight. Engaging your thigh muscles, slowly lift your straight leg until it is parallel with your other thigh, then lower it back to the starting position and repeat. Make sure to keep your leg straight and do
not let your back arch during the exercise.
Begin in a standing position holding a resistance band in each hand. Lift your arms straight in front of your body with both fists facing inward. Pull your hands apart until they are directly to your sides, then return to the starting position and repeat. Make sure to keep your arms level and think of squeezing your shoulder blades together as you pull the band. Maintain good posture during the exercise and avoid shrugging your shoulders.
