Physical Therapy Exercises

Warm-up

1. Stationary Biking - 10min

Stretching

1. Extension hang in prone position w/ 3lb weights - 15min
2. Quad sets @ full extension - 10 sec hold - 20 reps
3. Heel slides - 10 reps
4. Wall slides - 10 reps
5. Quad stretch w/ rope - 5 reps
6. Calf stretch - 30sec hold - 3 reps
7. Hamstring stretch - 30sec hold - 3 reps

Exercises

1. Bridge - 10sec hold - 10 reps
2. Heel digs - 10sec hold - 10 reps
3. Hamstring curls in prone position - 20 reps
4. Sitting leg curls w/ resistance band - 20 reps
5. Sitting extension exercise - 20 reps
6. Leg lifts w/ ankle weights - 20 reps
7. Toe raises - 20 reps
8. Standing extension w/ resistance band - 20 reps
9. Walking gait exercises - 5 laps
10. Balance - 30 sec hold - 3 reps
11. Mini-squats - 20 reps
12. Wall sits - 30 sec hold - 3 reps

Cool-down

1. Ice for 15min.