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Integrated
Functional Strength Exercises - 2
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.
Four
Count Squat
Hinge and Lift
Ballet Knee Extension
Side-Lying High-Low Kick
Bridge with Twist and Lift
Four Count Squat
    
| Four
count squat: start
(1a) |
1. Bend forward
from the hips and reach toward your toes (1b) |
2. When
your fingers touch the ground, sit down into a deep squat
keeping your fingers close to the ground (1c) |
3. Raise
your arms straight up beside your ears (1d) |
4. Engage
your glutes and slowly stand up (1e) |
Back to Top
Hinge And Lift
    
| Hinge
and Lift: start (2a) |
1. Bend
forward from the hips, about 90 degrees, keeping
your left toe pressed against the platform or stair. (2b) |
2. Slowly
lift your leg until it is parallel to the ground (2c)
3. Pause briefly. |
4. Lower your left foot back against the platform
and
(2d) |
stand
up straight (2e) |
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Ballet Knee Extension
   
| Ballet
Knee Extension: start
(3a) |
Extend
your right leg so that it is perpendicular to the floor (3b)
Flex your toe |
Return
your right leg to starting position... (3c) |
without
lowering your leg, start the next rep. (3d) |
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Side-Lying High Low Kick
    
| Side-lying
High-low Kick:
start (4a) |
Keeping
your hips stable, lift your right leg toward the
ceiling (4b) |
Bring
your right leg down in front of your left leg (4c) |
Using
your right leg for balance, lift your hips and pull
your left knee toward your chest.
(4d) |
Return
your left knee to the starting position and lower
your hips (4e) |
Back to Top
Bridge with Twist and Lift
    
| Bridge
with Twist and Lift:
start (5a) |
1. Lift
your hips off the ground until your glutes are
fully contracted.
(5b) |
2. Turn
your knees slightly out to the left
(5c) |
3. Extend
your left leg
(5d) |
4. Reverse
sequence and return to starting position (5e) |
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