knee extensions - subacute care · 2018. 12. 4. · slowly bend your sound knee and push your...
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Fiona Stanley Hospital – Above knee amputee exercise program May 2018
Knee extensions – sound limb
Place a bolster or rolled towel under the knee of your
sound limb.
Place _____ kg of velcro weight around your ankle.
Keeping your knee on the bolster, slowly straighten
your leg as much as you can. Hold your leg straight for
_____ secs. Slowly let your foot lower to the bed and
repeat.
Perform exercise ____ times.
Complete _____ sets.
Bilateral bridging
Place a bolster or rolled towel under both thighs.
Flatten your low back against the bed, squeeze your
buttocks and lift your hips as high as you can toward
ceiling. Do not hold your breath.
Hold this position for _____ secs.
Slowly lower and repeat.
Progression: holding your sound limb in the air, use
your residual limb to lift your hips.
Perform exercise ____ times.
Complete _____ sets.
*This can also be done using a fit ball instead of
bolster/towel.
Single leg bridging – sound limb
Hold your residual limb in the air, with your sound foot
on the bed with your knee bent. Squeeze your buttocks
and lift your hips as high as you can toward the ceiling.
Do not hold your breath.
Hold this position for _____ secs.
Slowly lower and repeat.
Perform exercise ____ times.
Complete _____ sets.
Fiona Stanley Hospital – Above knee amputee exercise program May 2018
Hip extension – on stomach
Lie on your stomach with the resistance band around
both thighs. Lift your residual limb towards the ceiling.
Keeping your trunk and hips flat on the bed, squeeze
your buttock as you lift your leg towards the ceiling.
Try not to roll and twist your body. Repeat with your
sound limb.
Perform exercise____ times per leg.
Complete ____ sets.
Hip flexor stretch
Lie on your stomach, with rolled towels under each thigh until you feel a stretch at the front of your
hips. A weight can be applied over the back of your pelvis to assist in keeping you flat to the bed.
Stretch in this position for _____ mins.
Side-lying hip abduction – residual limb
Lie on your sound limb side with your hips aligned one
directly on top of the other. Place the resistance band
around your thighs. Slowly lift your top thigh toward
ceiling. Try not to twist. Keep your hips straight and
your leg back as you lift it. Hold for ____ secs.
Perform exercise ____ times.
Complete _____ sets.
*Do not let your top hip roll backward as you lift leg.
Side-lying hip abduction – sound limb
Lie on your residual limb side with your hips aligned
one directly on top of the other. Place the resistance
band around your thighs. Slowly lift your top thigh
toward ceiling, keeping your toes pointing forward. Try
not to twist. Keep your hips straight and your leg back
as you lift it. Hold for ____ secs.
Perform exercise ____ times.
Complete _____ sets.
* Do not let your top hip roll backward as you lift your
leg.
Fiona Stanley Hospital – Above knee amputee exercise program May 2018
Sit to stand – sound limb
Stand up tall and slowly sit down again, using your
sound limb. You can assist with your arms if required.
Tips: sit toward the front edge of the chair with your
foot back underneath you. Lean your trunk and
shoulders forward as you rise up.
Perform exercise____ times.
Complete____ sets.
Single leg squats – sound limb
Stand tall and hold something sturdy for balance.
Slowly bend your sound knee and push your bottom
backward. Look ahead and keep your upper body tall
with your chest lifted. Your knee should stay in line with
your toes.
Rise up tall again by pushing through your sound leg.
Try not to let your arms do the work.
Progression: begin with shallow squats and slowly
progress to deeper squats as your strength improves.
Perform exercise____ times.
Complete____ sets.
Single leg heel raises – sound limb
Stand tall and hold something sturdy for balance. Rise
up onto your toes, lifting your heel from the floor as
high as you can. Keep your knee straight. Try not to let
your arms do the work.
Perform exercise____ times.
Complete____ sets.
Fiona Stanley Hospital – Above knee amputee exercise program May 2018
Standing hip extension – residual limb
Find a stable solid object, such as piece of furniture,
veranda post or stair post, and attach the resistance
band to it. Loop the resistance band around your thigh
and face the object.
If this is not possible, tie the resistance band around
both thighs. Keeping your body vertical, squeeze your
buttock and pull your residual limb backwards. Hold for
____ secs. Try not to bend your hips or body.
Perform exercise____ times.
Complete____ sets.
Standing hip abduction – residual limb
Find a stable solid object, such as piece of furniture,
veranda post or stair post, and attach the resistance
band to it. If this is not possible, tie the resistance band
around both thighs. Standing side-on to the object, pull
your residual limb sideways away from body and
slightly behind. Hold for ____ secs and slowly return to
neutral. Try not to twist or bend your hips or body.
Perform exercise____ times.
Complete____ sets.
Single leg balance
Standing in the bars, practice balancing on your remaining leg for as long as possible. Try not to
touch the bars with your hands, or just use a finger-tip if required.
Practice your balance for ____ mins.
Fiona Stanley Hospital – Above knee amputee exercise program May 2018
Seated knee extension – sound limb
Place ____ kg of velcro weight on the ankle of your
sound limb.
Sitting on the side of a bed or table, straighten your leg
and hold for ___ secs with your toe pointing to the
ceiling.
Perform exercise____ times.
Complete____ sets.
Seated bottom lifts
Using your arms and your sound leg, lift your buttocks
up off the chair as high as you can. Hold for ___ secs.
Slowly lower and repeat.
Progress to not using your leg to help.
Perform exercise____ times.
Complete____ sets.
Arm strengthening
Sit tall. If sitting on a chair, try to keep your back away
from the back rest.
Exercise 1: bicep curls. Start with your elbows straight
and weights at your side. Keep your elbows locked in
at your sides and bend up, taking the weight to your
shoulder.
Exercise 2: forward punches. Start with the weight
near your shoulder and slowly straighten elbow in front
of you.
Fiona Stanley Hospital – Above knee amputee exercise program May 2018
Exercise 3: arm raises toward ceiling. Start with the
weight near your shoulder and slowly raise weight
above you while straightening your elbow.
Exercise 4: side arm flys. Start with arms by your side
and hold weight with palm facing downward. Keeping
your elbows straight, raise your arms to the sides until
level with your shoulders.
Exercise 5: tricep raises. Start with your upper arm
raised with elbow bent and near your ear. Keep your
upper arm steady whilst you straighten your elbow,
raising the weight from behind your head toward the
ceiling. Slowly lower the weight.
Exercise 6: chest press. Lie flat on your back with a
weight in each hand. Begin with your elbows on the
bed in line with your shoulders. Straighten elbows,
raising the weights toward the ceiling as shown. Slowly
lower.
Complete ____ sets of each. Perform each exercise ____ times using ____ kg.
Fiona Stanley Hospital – Above knee amputee exercise program May 2018
Leg press – sound limb
Using your sound limb, push out the leg press plate
and then slowly bring it back. Do not hyperextend your
knee.
Choose the maximum weight at which you can
successfully complete 10 repetitions.
Perform exercise____ times.
Complete____ sets.
Leg press on reformer – sound limb
Lie on your back with your sound foot on the
reformer plate. Slowly straighten your hip and knee,
and then slowly bend your knee.
Perform exercise____ times.
Complete____ sets.
Hip extension – in 3 point kneeling
Start on your hands and sound knee, with your hands
under your shoulders and your knee under your hip.
Maintain a neutral spinal position by gently drawing in
your belly button toward your spine. Lift your residual
limb out behind you until it is level with your back. Hold
for ___ secs.
Progression: lift the opposite arm when you lift your
leg.
Perform exercise____ times.
Complete____ sets.