Integrated Functional Strength Exercises


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Integrated Functional Strength Exercises - 1

These integrated strength exercises can be done at home with no equipment needed - just a few items found around the home - a chair, a cushion and a towel.

Not all exercises are appropriate for all people. Please consult with your health care provider prior to attempting these or any other exercise programs.

Fixed Lunge
Drop Kick
Kneeling Hip Extension
Long Leg Lift

Fixed Lunge

6a fixed lunge start.jpg (9809 bytes) 6b lunge.jpg (9637 bytes) 6c kneelift.jpg (9640 bytes) 6d ext.jpg (9408 bytes) 6e leg rotation back to start.jpg (9713 bytes)

Fixed Lunge: start (6a)

1. Lunge back on your left leg, keeping the upper torso fixed (6b)

2. Lift your left knee forward and upward toward your chest (6c)

3. Extend your left knee, leg parallel to the ground. (6d)

4. Circle your left leg back to the starting position. (6e)

Drop Kick

7a drop kick start.jpg (10117 bytes) 7b knee in.jpg (10291 bytes) 7c extend leg out on diag.jpg (9710 bytes) 7d knee in.jpg (10049 bytes) 7e drop kick end.jpg (9685 bytes)

Drop Kick: Start (7a)

1. Keeping your body position fixed, pull your left knee to your chest. (7b)

2. Extend this leg out and open to the left. (7c)

3. Pull your left knee back to your chest (7d)

4. Return your left leg to the starting position. (7e)

Kneeling Hip Extension

8a kneeling hip ext start.jpg (9787 bytes) 8b sit back.jpg (9489 bytes) 8c glute squeeze up.jpg (9805 bytes) 8d lean back.jpg (9704 bytes) 8e kneeling hip ext end.jpg (10102 bytes)

Kneeling Hip Extension: Start (8a)

1. Push your hips back and flex at the knees (8b)

2. Squeeze your buttocks and return to the upright kneeling position so you're fixed and stable (8c)

3. Slowly lean your body like a lever backward toward the ground until our quadriceps are fully engaged, pause. (8d)

4. Return to the original position and relax your buttocks.

(8e)

Long Leg Lift

9a long leg lift start.jpg (9250 bytes) 9b lift hips.jpg (9453 bytes) 9c knee in.jpg (9155 bytes) 9d extend leg.jpg (9887 bytes) 9e long leg end.jpg (9535 bytes)