HOME EXERCISE PROGRAM

Created by Fatu Claudiu Apr 21st, 2024

View videos at www.HEP.video

Patellar Mobilization Repeat 20 Times

Complete 1 Set
Relax the knee cap and gently move the knee
cap (painlessly) by lifting anf gliding the bone. Perform 3 Times a Day

QUAD SET - TOWEL UNDER KNEE - Repeat 10 Times

ISOMETRIC QUADS Hold 5 Seconds
Place a small towel roll under your knee, Complete 1 Set
tighten your top thigh muscle to press the back Perform 1 Times a Day
of your knee downward while pressing on the
towel.

Video # XVW9CNGS4

HAMSTRING SET Repeat 10 Times

Hold 3 Seconds
Lie down on your back and then bend your
knee. Next, press your heel into the ground Complete 1 Set
and hold. Relax and repeat. Perform 1 Times a Day

Video # XVXXZ3UFU

STRAIGHT LEG RAISE - SLR Repeat 10 Times

Hold 1 Second
While lying on your back, raise up your leg with
a straight knee. Keep the opposite knee bent Complete 1 Set
with the foot planted on the ground. Perform 1 Times a Day

Video # XVWMQPAZY
HIP ABDUCTION - SUPINE Repeat 10 Times
Hold 1 Second
While lying on your back, slowly bring your leg
out to the side. Keep your knee straight the Complete 1 Set
entire time. Perform 1 Times a Day

Video # XVVZXNZW3

Supine Hip Flexion Isometric to Eccentric Repeat 12 Times

SLR
Hold 3 Seconds
Bracing midline, perform isometric hip flexion Complete 3 Sets
exercise as shown. Perform 4 Times a Week
As you release, straighten out your knee and
SLOWLY lower the leg to the starting surface.
Repeat for prescribed repetitions.

Video # XVEV7AC9K

SHORT ARC QUAD - SAQ - KNEE Repeat 10 Times

EXTENSION Hold 3 Seconds
Place a ball or rolled up towel under your knee Complete 1 Set
and slowly straighten your knee as you lift your Perform 1 Times a Day
foot. Lower back down and repeat.

Video # XVNN289PR

HIP ABDUCTION - SIDELYING Repeat 10 Times

Hold 3 Seconds
While lying on your side, slowly raise up your
top leg towards the sky. Keep your knee Complete 1 Set
straight and maintain your toes pointed forward Perform 1 Times a Day
the entire time. Keep your leg in-line with your
body.

The bottom leg can be bent to stabilize your

body.

Video # XVBDWKSHN
HIP ADDUCTION - SIDE LYING Repeat 10 Times
Hold 3 Seconds
While lying on your side, slowly raise up your
bottom leg towards the ceiling. Keep your knee Complete 1 Set
straight the entire time. Perform 1 Times a Day

Your top leg should be bent at the knee and

your foot planted on the ground supporting
your body.

Video # XVNA7RYV5

PRONE QUAD SET Repeat 10 Times

Hold 5 Seconds
While lying on your stomach, place your toes
on the ground/table. Next, straighten your knee Complete 1 Set
so that the back of the knee rises up and hold Perform 1 Times a Day
this position.

Video # XVCFRSTFP

PRONE HIP EXTENSION Repeat 10 Times

Hold 5 Seconds
While lying face down with your knee straight,
slowly raise your leg up off the ground. Complete 1 Set
Maintain a straight knee the entire time. Perform 1 Times a Day

Video # XVMPQ2H7Q

PRONE HAMSTRING CURLS Repeat 10 Times

Hold 1 Second
While lying face down, slowly bend your knee
as you bring your foot towards your buttock. Complete 1 Set
Perform 1 Times a Day
Video # XVTQDP2TD
PRONE HAMSTRING CURLS - ASSISTED Repeat 10 Times
Hold 1 Second
While lying face down, bend your affected
knee with the assistance of your unaffected Complete 1 Set
leg. Perform 1 Times a Day

Video # XVD5SC4RQ

HAMSTRING STRETCH WITH MULTI-LOOP Repeat 3 Times

STRAP
Hold 30 Seconds
Lie on your back and place a stretching strap Complete 1 Set
on your foot. Pull on the strap to assist in Perform 1 Times a Day
raising your leg up for a stretch to the back of
your leg.

Keep your target leg straight to slightly bent the

entire time.

Video # XVMF8DNP9

Hamstring Set Hold 15 Minutes

Complete 1 Set
Being in supine, place a rolled towel under the
heel. Press the towel down with keeping the
knee relaxed.