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Lying Exercises
Physical Therapy Home Program
Name ______Date ______
Therapist ______Phone number ______
Instructions How often to exercise
• Try to do these exercises on a bed. Do these exercises:
• To make exercises harder, gradually increase the number of repetitions. Special instructions
• Work hard, but stay within your level of comfort. Exercises should not cause sharp pain. If you have pain, ease up on the movement. If you still have pain, stop. • Do not hold your breath as you exercise. Breathe out as you move and breathe in when you’re in the resting (starting) position.
☐ Ankle pumps and circles
For pumps, slowly flex your foot toward you, then away from you. For circles, move your foot around in circles, first in one direction, then the other. Do this _____ times.
If you are deaf or hard of hearing, please let us know. We provide many free services including sign language interpreters, oral interpreters, TTYs, telephone amplifiers, note takers and written materials. Page 2 of 4
☐ Thigh squeezes (quadriceps sets)
Lying flat, press the back of your knee into the bed. At the same time, tighten your thigh. Hold for 5 seconds. Do this _____ times. Repeat with other leg, or do both legs at the same time.
☐ Buttock squeezes (gluteal sets)
Tighten your buttocks muscles by squeezing them together. Hold for 5 seconds. Do this _____ times.
☐ Hamstring sets
Slightly bend your knee. Tighten the muscle at the back of your thigh by pressing your heel down and toward you. Hold for 5 seconds. Do this _____ times. Repeat with other leg. Page 3 of 4
☐ Heel slides
Slide your heel toward your buttocks, bending your knee. Keep your heel on the bed and your kneecap pointed to the ceiling. Do this _____ times. Repeat with other leg.
☐ Hip abduction
Slide one leg out to the side. Keep your knee and foot pointed toward the ceiling. Gently bring your leg back to your body. Do this _____ times. Repeat with other leg.
☐ Do not use a pillow. ☐ Use a pillow between your legs.
☐ Lying kicks (short arc quads)
Place a rolled-up blanket under your knee. Straighten your knee, resting the back of your thigh on the blanket the whole time. Hold for _____ seconds. Do this _____ times. Repeat with other leg. Page 4 of 4
☐ Straight leg raises
Bend one leg, placing your foot flat on the bed. With your other knee straight, tighten your thigh muscle and lift your leg several inches off the bed. Keep your leg straight. Hold for _____ seconds, then slowly lower your leg. Do this _____ times. Repeat with other leg.
☐ Bridging
Lie with your knees bent and feet flat on the bed. Tighten the muscles in your stomach and buttocks, then slowly lift your hips up off the bed. Hold for _____ seconds. Do this _____ times.
☐ Pelvic tilt
Tighten your buttocks and lower stomach muscles, then flatten your lower back. Imagine that you are pulling your navel (belly button) down toward the bed. Hold for _____ seconds. Do this _____ times.
For informational purposes only. Not to replace the advice of your health care provider. Copyright © 2007 Fairview Health Services. Images copyright © 1990 and 1993 VHI; reprinted with permission. SMARTworks 520656 – REV 07/18.