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Disclaimer: These exercises are for educational purposes only. Before you try these or any other exercises, ask your physical therapist or physician if they are appropriate for you.

This month we are featuring the single knee to chest stretch and a bridging progression.

Click here to download a PDF of the exercises.

Single Knee to Chest

Lie on back with knees bent
Raise one foot up off surface
Pull knee toward chest until a comfortable stretch is felt
Hold 30 seconds and repeat 3 times per side

Bridge

Lie on back with head supported and knees bent
Tighten buttocks and raise hips toward ceiling about 8-10 inches
Hold your bottom up for 5 seconds
Repeat as 10 times

Bridge with Ball Squeeze

Lying on your back, bend the knees to 90 degrees, ball between your knees
Lift buttocks upward 8-10 inches off the surface, maintaining abdominal and buttocks contractions
Hold your bottom up for 5 seconds
Repeat 10 times

Bridging with Leg Extension

Lie on back with head supported and knees bent
Tighten buttocks and raise hips toward ceiling about 8-10 inches
Extend one knee while keeping hips raised and pelvis level
Hold your bottom up for 5 seconds
Repeat 10 times

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Disclaimer

The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.