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Denise Vanderbush

Complete this worksheet everytime your do your exercsies.

Ankle Pumps and Circles

Ankle Pumps and Circles

Bend both ankles up, pulling your toes towards you. The, bend both ankles down,, pointing your toes away from you. In addition, rotate your feet clockwise and counter-clockwise, keeping your toes pointed towards the ceiling.

Thigh Squeezes - Quadriceps Sets

Thigh Squeezes - Quadriceps Sets

Tighten the muscles in front of your thigh by pushing the back of your knee down into the bed. Hold for 5 seconds.

Buttock Squeezes - Gluteal Sets

Buttock Squeezes - Gluteal Sets

Tighten your buttock muscles by squeezing the muscles together. Hold for 5 seconds.

Hamstring Sets

Hamstring Sets

Bend one of your knees a little and tighten the muscle along the back of your thigh by digging your heel into the bed. Hold for 5 seconds. Repeat on the other leg.

Abdominal Sets

Abdominal Sets

Tighten your stomach muscles by pulling your belly button in towards your spine. Don't move your spine. Hold for 5 seconds.

Heel Slides

Heel Slides

Lie flat on your back. Bend your hip and knee by sliding your heel up towards your buttocks. keep your heel on the bed. Keep your kneecap pointed toward the ceiling for this exercise. You may want to use a cookie sheet under your heel to help your heel slide better.

Sitting Knee Extension

Sitting Knee Extension

Sit in a sturdy chair. Sit with good posture and one leg supported on the floor. Slowly straighten your other leg straight out. Stop at the first sign of tension. Hold for 5 seconds. Repeat 3 to 5 times. Repeat exercise on the other leg.

Sitting with Abdominal Sets

Sitting with Abdominal Sets

Sit upright with your head facing forward. Keep your shoulders back and relaxed. Do an abdominal set. Keep your hips level with your knees. Avoid crossing your legs for long periods.

Mini Squats

Mini Squats

Stand facing a counter. Bend your knees slightly. Hold briefly. Stand straight, rest and repeat.