Hip Extension

expert

novice

POSITIONING/ PHASE ONE

expert

novice

• place band around ankle
• patient may hold on to something to help maintain balance

PULL PHASE

expert

novice

• pull leg back away from body (extension)
• keep knee straight (extension)

RELEASE PHASE

expert

novice

• bring leg back forward to original position (flexion)
• keep knee straight (extension)

CUES: KEEP KNEE STRAIGHT

DRILL/ HOME EXERCISE

 This exercise is good to strengthen the hip muscles for extension, concentrically, while at home.  The muscles used for hip extension are the adductor magnus, semitendinosus, semimembranosus, biceps femoris, gluteus maximus, and gluteus medius posterior fibers.

Hip Flexion

expert

novice

POSITIONING/ PHASE ONE

expert

novice

• place band around ankle
• patient may hold on to something to help maintain balance

PULL PHASE

expert

novice

• bring leg up in front of you (flexion)
• keep knee straight (extension)

RELEASE PHASE

expert

novice

• bring leg back down to original position (extension)
• knee should stay straight (extended)

CUES: KEEP KNEE STRAIGHT

DRILLS/ HOME EXERCISE

This exercise is good to use to keep strengthening the hip flexors, isometircally; a ball, pillow, or towel could be used.  The muscles that are used to flex the hip are the gluteus minimus, tensor fasciae latae,  gluteus medius anterior fibers,  pectineus, iliacus, psoas major and minor, rectus femoris, and sartorius.

Hip Adduction

expert

novice

POSITIONING/ PHASE ONE

expert

novice

• place band around ankle
• patient may hold on to something to help maintain balance

PULL PHASE

expert

novice

• pull leg with band towards body, across and in front of other foot. (adduction)
• knee should stay straight (extended)

RELEASE PHASE

expert

novice

• bring leg back across to starting position (abduction)
• knee should stay straight (extended)

CUES: KEEP KNEE STRAIGHT

DRILLS/ HOME EXERCISE

This exercise is called the ball squeeze, it is a good home exercise to strengthening the hip adductors, isometrically.  The muscles used for hip adduction are the adductor brevis, adductor longus, adductor magnus, and gracilis.

Hip Abduction

expert

novice

POSITIONING/ PHASE ONE

expert

novice

• patient may hold on to something if needed to help maintain balance
• put band around ankle

PULL PHASE

expert

novice

• move leg with band away from body (abduction)
• keep knee straight (extension)

RELEASE PHASE

expert

novice

• pull leg back towards body (adduction)
• keep knee straight (extension)

CUES: KEEP KNEE STRAIGHT

DRILLS/ HOME EXERCISE

This is a good home exercise to strengthen the hip abductors, isometrically.  The muscles used in hip abduction are sartorius, gluteus medius, gluteus minimus, and tensor fasciae latae.

Forward Flexion

expert

novice

POSITIONING/ PHASE ONE

expert

novice

• shoulders should be relaxed
• elbows should be straight (extended)

PULL PHASE

expert

novice

• move arms up by flexing shoulders up.
• elbows should stay straight (extended)
• do not shrug shoulders up (elevation)

RELEASE PHASE

expert

novice

• release band back to original position by lowering arms (extending shoulders back down)
• elbows should stay straight.

CUES: DO NOT SHRUG! KEEP ELBOWS STRAIGHT!

DRILLS/ HOME EXERCISE

This is a good home exercise to strengthen the shoulder flexers, isometrically.  The muscles used for shoulder flexion are the pectoralis major upper fibers and deltoid anterior fibers.

External Rotation

expert

novice

POSITIONING/ PHASE ONE

expert

novice

• shoulder should be relaxed
• keep elbow bent (flexed) at side
• wrist should be straight

PULL PHASE

expert

novice

• rotate arm away from you (external rotation)
• keep elbow flexed at side
• do not shrug shoulder up (elevation)

RELEASE PHASE

expert

novice

• release band back to original position.
• keep elbow flexed.
• do not shrug shoulder up (elevation)

CUES: DO NOT SHRUG SHOULDER! KEEP ELBOW BENT! KEEP ELBOW AT SIDE!

DRILL/ HOME EXERCISE

This is a good home exercise to isometrically strengthen the muscle used to eternally rotate the shoulder.  Those muscles include deltoid posterior fibers, infraspinatus, and teres minor.

Internal Rotation

expert

novice

POSITIONING/ PHASE ONE

expert

novice

• shoulder should be relaxed
• elbow should be bent (flexed) at side
• wrist should be straight

PULL PHASE

expert

novice

• do not shrug shoulder up (elevation)
• keep elbow flexed
• pull theraband towards you by rotating shoulder (internal rotation)

RELEASE PHASE

expert

novice

• release band back to original position
• keep elbow flexed
• rotate shoulder back to starting position (external rotation)
• do not shrug shoulder up (elevation)

CUES: DO NOT SHRUG SHOULDER! KEEP ELBOW BENT! KEEP ELBOW AT SIDE!

DRILLS/ HOME EXERCISE

This is a good home exercise to isometrically strengthen the internal rotators.  The muscles that are used to internally rotate the shoulder are pectoralis major upper and lower fibers, subscapularis, deltoid anterior fibers, latissimus dorsi, and teres major.

Extension

expert

novice

POSITIONING/ PHASE ONE

expert

novice

• shoulders should be slightly flexed.
• elbows should be straight (extended)

 PULL PHASE

expert

novice

• pull theraband towards you
• keep elbows straight (extended)
• do not shrug shoulders up (elevation)
• shoulders should extend

RELEASE PHASE

expert

novice

• release band back to original position
• shoulders should flex back to position
• do not shrug (elevate) shoulders
• keep elbows extended.

CUES: DO NOT SHRUG SHOULDERS! KEEP ELBOWS STRAIGHT!

DRILLS/ HOME EXERCISE

This is a good home exercise to strengthen the muscles used for shoulder extension, isometrically.  The muscles used for shoulder extension are pectoralis major lower fibers, subscapularis, latissimus dorsi, teres major, infraspinatus, and teres minor.