Lower Extremity Exercise Program

Ankle Pumps: Movement from your ankle, point your foot down, then
up (like pressing the gas pedal of a car).

Repeat _____ times, Sets of ______. Frequency: (hourly, daily, weekly)

Quadricep (quad) sets (thigh squeezes): Squeeze the front thigh

muscle, imagine pushing your knee into the bed. Hold for 5 seconds
Do not hold your breath.

Repeat _____ times, Sets of _______. Frequency (hourly, daily, weekly)

Glute Sets (bottom squeeze): Squeeze your buttocks together. Hold for
5 seconds, Do not hold your breath.

Repeat _____ times, Sets of ______ Frequency: (hourly, daily, weekly)

 Hip ABDuction and ADDuction (Half snow angels): Knees and toes
stay pointing towards the ceiling. Slide leg out to the side, and then back
in line with the hip (starting position).
Repeat _____ times, Sets of ______ Frequency: (hourly, daily, weekly)

Heel slide: Keeping your foot on the bed, slide your foot towards your
buttocks. Bend your knee to your comfort level, then slowly slide your
foot back to the starting position.

Repeat _____ times, Sets of ______ Frequency: (hourly, daily, weekly)

Short Arc Quads: Place a towel roll behind your knee. Then straighten
your knee by tightening the muscles on top of your thigh. Hold for 3
seconds, then slowly lower your leg back to the bed.

Repeat _____ times, Sets of ______ Frequency: (hourly, daily, weekly)

Straight Leg raises: While lying on your back, Bend one leg and put
your foot flat on the bed. With the other leg (straight leg), tighten the
muscles on the front of your thigh and lift your leg of off the bed. Go
about 1 foot off the bed, then slowly bring the straightened leg back to
the bed.

Repeat _____ times, Sets of ______ Frequency: (hourly, daily, weekly)

 Side Lying Hip ABDuction: Lay on your side, with knees and toes
pointing straight ahead, slowly lift your top leg towards the ceiling, then
slowly lower it back down to the starting position.
Repeat _____ times, Sets of ______ Frequency: (hourly, daily, weekly)

Bridge: Lay on your back. Bend both of your knees and put your feet
flat on the bed. Then lift your hips towards the ceiling so that your
buttocks lift off the bed, then slowly lower back to the bed.
Repeat _____ times, Sets of ______ Frequency: (hourly, daily, weekly)
Long Arc Quads: While seated with good posture, start with both feet
on the floor. Slowly lift or kick knee straight. Then slowly return to the
starting position and repeat with the other leg.

Repeat _____ times, Sets of ______ Frequency: (hourly, daily, weekly)

Seated Marches: While seated with good posture, start with both feet
on the floor. Slowly lift one leg off the ground and place it back on the
ground, repeat with the other foot.

Repeat _____ times, Sets of ______ Frequency: (hourly, daily, weekly)