Product Manual

HIP FLEXION
Repetition Sets
Times Per Day Times Per Week
Comments:
Start
• Place Band around both legs, just above or
just below knees.
• Lie on back, place hands behind head and straighten both legs.
• Keep head and shoulders on floor, tighten stomach and flatten lower
back to floor.
Finish
• Tighten upper leg muscles, lock knee and lift exercise leg from floor
while pulling toes back toward shin.
• Keep lower back flat against floor throughout entire exercise. (If unable
to do so, bend non-exercise leg and anchor Band around arch of foot)
• Slowly return to starting position.
• Move Band closer to feet if increased resistance is desired.
KNEE INTERNAL ROTATION
Repetition Sets
Times Per Day Times Per Week
Comments:
Start
• Place Band around lower legs and lie on
stomach.
• Keep upper legs together, bend knees and
align heels directly above knees.
• Bend arms and place chin or forehead on backs of hands resting
on floor.
• Place small pillow under hips if any lower back discomfort is experienced.
Finish
• Pull lower legs apart and rotate hips inward, (exercise may be
performed with only one leg if desired).
• Keep head on backs of hands and avoid raising hips off floor.
• Slowly return to starting position.
• Move Band closer to feet if increased resistance is desired.
ANKLE PLANTAR FLEXION (straight leg)
Repetition Sets
Times Per Day Times Per Week
Comments:
Start
• Sit and place Band around forefoot
of exercise leg.
• Hold Band and pull toward upper
body.
• Straighten leg and allow toes to be
pulled back toward lower leg.
• Keep a tight grasp on Band throughout entire exercise.
Finish
• Point toes and push foot away from lower leg.
• Avoid bending knee while performing exercise.
• Slowly return to starting position.
• Pull Band closer to upper body it increased resistance is desired.
HIP EXTENSION
Repetition Sets
Times Per Day Times Per Week
Comments:
Start
• Place Band around lower legs.
• Lie on stomach with hips, chest
and head on top of bench or
table.
• Straighten legs and place toes of
both feet on floor.
• Place small pillow under hips if edge of bench or table causes
any discomfort.
Finish
• Push heel away from body, pull toes toward shin and lift exercise leg
upward until upper leg is parallel with floor.
• Keep legs straight and avoid raising head and chest off top of bench or
table while exercising.
• Slowly return to starting position.
• Move Band closer to feet it increased resistance is desired.
KNEE STANDING FLEXION
Repetition Sets
Times Per Day Times Per Week
Comments:
Start
• Stand facing wall, place Band around foot
of non-exercise leg and around lower of
exercise leg.
• Straighten arms, place hands on wall and
support upper body.
• Straighten non-exercise leg, slightly bend exercise leg, point toes and
place them on floor behind body (place foot of non-exercise leg on top
of elevated surface if increased range is desired).
• Stand upright and keep stomach muscles tight.
Finish
• Balance on non-exercise leg, bend exercise leg and lift heel upward
toward buttocks.
• Keep upper leg stationary, avoid bending arms and arching lower back.
• Slowly return, to starting position.
• Move Band closer to ankle of exercise leg if increased resistance
is desired.
ANKLE INVERSION
Repetition Sets
Times Per Day Times Per Week
Comments:
Start
• Attach Band as shown.
• Sit, place Band around forefoot of exer-
cise leg with outside of foot closest to,
and aligned with attachment site.
• Straighten leg, allow foot to turn out-
ward and toes to point up and out.
Finish
• Turn foot in and up toward inside
of lower leg.
• Avoid bending knee or moving leg while performing exercise.
• Slowly return to starting position.
HIP ABDUCTION
Repetition Sets
Times Per Day Times Per Week
Comments:
Start
• Place Band around both legs, just above
knees.
• Lie on side with non-exercise leg closest
to floor.
• Bend non-exercise leg, straighten
exercise leg (top leg), turn hip inward
and rest big toe on floor.
• Bend top arm and place hand on floor comfortably out in front of body.
• Straighten bottom arm over head and support head on top of
upper arm.
• Roll top hip forward and align with shoulder.
Finish
• Lift exercise leg straight upward, keep toes pointing down and lead
toward ceiling with heel.
• Keep exercise leg straight and avoid arching lower back.
• Slowly return to starting position.
• Move Band down just below knees if increased resistance is desired,
(no lower than 4 inches below knees)
KNEE PRONE FLEXION
Repetition Sets
Times Per Day Times Per Week
Comments:
Start
• Place Band around lower legs
and lie on stomach.
• Straighten legs and point toes.
• Rest chin or forehead on floor and place hands under hips.
• Place small pillow under hips if any lower back discomfort is
experienced.
Finish
• Press hips into hands and bend exercise leg.
• Keep head on floor and avoid raising hips off hands.”
• Slowly return to starting position.
• Move Band closer to feet if increased resistance is desired.
ANKLE EVERSION
Repetition Sets
Times Per Day Times Per Week
Comments:
Start
• Attach Band as shown.
• Sit, place Band around forefoot of exercise leg with inside of foot
closest to, and aligned with, attachment site.
• Straighten leg, allow foot to turn inward and toes to point up and in.
Finish
• Turn foot out and up toward outside of lower leg.
• Avoid bending knee or moving leg while performing exercise.
• Slowly return to starting position.
• Move body away from door if increased resistance is desired
HIP EXTERNAL ROTATION
Repetition Sets
Times Per Day Times Per Week
Comments:
Start
• Sit on floor and place Band around both legs
just above knees.
• Bend legs until knees are just below height of chest.
• Place heels and insides of feet together.
• Straighten arms, place hands on floor just behind body.
Finish
• Keep heels together, pull knees and toes apart and rotate hips out-
ward, (exercise may be performed with only one leg if desired).
• Keep chest high, natural arch in lower back and avoid raising buttocks
off floor.
• Increase bend in knees if increased resistance is desired.
KNEE SEATED EXTENSION
Repetition Sets
Times Per Day Times Per Week
Comments:
Start
• Sit on bench or chair, place Band around
foot of non-exercise leg and around lower
leg of exercise leg.
• Bend knees, place feet firmly on floor with ankles together and lower
legs perpendicular to floor.
• Sit upright and look straight ahead.
Finish
• Straighten exercise leg while pulling toes back toward body.
• Keep foot of non-exercise leg firmly on floor throughout entire
exercise.
• Avoid lifting exercise leg off bench or chair while performing exercise.
• Slowly return to starting position.
• Place Band around ankle of exercise leg if increased resistance is
desired.
ANKLE DORSI FLEXION
Repetition Sets
Times Per Day Times Per Week
Comments:
Start
• Attach Band as shown.
• Sit, facing attachment site, and place
Band around forefoot.
• Straighten leg and allow toes to point
down and forward.
r OPTION: Bend knee 20°-30°.
Finish
• Pull foot up and back toward lower leg.
• Avoid bending knee or raising leg off floor while performing exercise.
• Slowly return to starting position.
• Move body away from door if increased resistance is desired.
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