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Martin Cannon Home Exercise Programme

This document provides an exercise program to address hip and knee flexion, back relaxation, trunk rotation, and leg strengthening. The program consists of exercises like bending the leg towards the chest while lying down, bringing knees to the chest while hugging them, rotating the trunk while lying down, and various squats, leg lifts, and heel raises. Repetitions and sets are provided for each exercise.

Uploaded by

Victor Daminescu
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117 views

Martin Cannon Home Exercise Programme

This document provides an exercise program to address hip and knee flexion, back relaxation, trunk rotation, and leg strengthening. The program consists of exercises like bending the leg towards the chest while lying down, bringing knees to the chest while hugging them, rotating the trunk while lying down, and various squats, leg lifts, and heel raises. Repetitions and sets are provided for each exercise.

Uploaded by

Victor Daminescu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Personal exercise program

Provided by Victor Daminescu


Provided for Martin Cannon
Hip and knee flexion

Lie on your back.


Bend the leg to be stretched towards your chest and hold onto the
thigh with both arms. Pull your knee towards your chest and hold. Keep
your head on the bed.

Reps 5-10
Sets 1
Secs 10

Back Relaxation

Lie on your back and bring your knees towards your chest. Hug your
knees and let your lower back relax. Breathe easily. Remain in this
position until you feel that your back is relaxed.
10 reps

Trunk Rotation Stretch

Lie on your back with your arms out to the side.

Bend one leg and take it over the other leg. Keep your shoulders on
the floor, but let your trunk rotate. Hold the knee with one hand to add
a little more stretch. Hold the stretch while breathing smoothly.
Then relax.

Hold for 10 seconds.


5 reps on each side

Lying on your back with knees together and bent.


Slowly roll your knees from side to side keeping your upper trunk still. Repeat20times.
Bridge

Lie on your back, with knees bent and feet hip-width apart.

Draw in your abdominals and tighten your buttocks. Tilt your pelvis
backwards and lift your pelvis and back up one vertebrae at a time. Lift
only as high as you can while maintaining the pelvis position. Lower
your pelvis down in a controlled manner.

Note: Don't let your lower back arch during the

lift. Repeat 10 times.

Sit on a chair with one leg straight in front of you.

Place your hands on your thigh just above the knee cap. Lean
forwards keeping your back straight. Straighten your knee assisting the
stretch with your hands.

Hold 10 - 20 seconds.
Repeat 5 times.

Chair Squat with Hip External Rotation

Stand tall with your feet approximately hip-width apart and weight
distributed evenly between your feet. The loop of exercise band is placed
around your legs under your knees and the slack is taken off.
Make sure the chair is at a suitable distance behind you.

Bend your knees and hips and squat down. At the same time rotate
your knees outwards against the resistance. The knees and toes should
point in the same direction.
Lightly sit down and then push back up to the starting position using
your front thighs and buttock muscles.

Repeat 10 times.

Knee Extension
Sit up straight on a chair, with a weight attached to your ankle. Fully straighten your knee. Hold 10 sec.
Repeat10times. Each leg.
Heel Raise

Stand tall, with your weight distributed evenly on both feet, and take
support if needed.

Rise up onto your toes and in a controlled manner return to the starting
position.

Repeat 10 times.
Step Up with Alternating Legs (to be done when pain settles)

Stand behind a step (with or without weights.

Step up and straighten your hips and knees. Using the same leg, step
back down to the starting position. Repeat with the other leg.

Note:
- Keep your upper body upright.
- Hip, knee and toes stay

aligned. Repeat10 times

for each leg.


Stand. Put a 1kg weight around your ankle. Hold onto a support
and bring one leg slightly backwards.
Bend your knee and lift your foot off the floor. Repeat10times.

Side squat stepping with theraband around legs

1x5 reps to left and right

This exercise to be done when pain in the knee and back settles.
Spreading the load evenly between both arms significant reduces spinal loading as compared to holding t

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