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Exercise Program - 1683388350

This ankle, core, and pelvis exercise program consists of 5 exercises: 1) IRQ in long sitting to strengthen the thigh muscles and straighten the knee, 2) isometric wall sits to engage the hips and legs, 3) single leg heel raises to work the ankle, 4) bridges on a bed to target the glutes and hamstrings, and 5) calf stretches against a wall to improve flexibility. Each exercise should be performed for 3 sets of the recommended repetitions or hold time, working both sides when applicable, as part of a daily routine.

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chow wing yin amanda
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138 views

Exercise Program - 1683388350

This ankle, core, and pelvis exercise program consists of 5 exercises: 1) IRQ in long sitting to strengthen the thigh muscles and straighten the knee, 2) isometric wall sits to engage the hips and legs, 3) single leg heel raises to work the ankle, 4) bridges on a bed to target the glutes and hamstrings, and 5) calf stretches against a wall to improve flexibility. Each exercise should be performed for 3 sets of the recommended repetitions or hold time, working both sides when applicable, as part of a daily routine.

Uploaded by

chow wing yin amanda
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Ankle & Core & pelvis program

3 Sets / 15 Reps

1. IRQ in long sitting

Lie on your back with a foam roller or rolled towel under your knees and let your
legs hang over in a comfortable position.
Straighten your affected knee by tensing the thigh muscles, so that your heel
comes off the table and the knee straightens.
Hold this position, then control the movement back down to the start position and
repeat.

do this on both sides, daily

3 Sets / 1 Rep / 45 s hold

2. Isometric wall sit

Stand up straight with a wall positioned behind you.


Lean your back and buttocks against the wall, then walk your feet forward.
Slide down the wall until you reach a 90 degree angle at your hips and knees.
Ensure your back and buttocks remain in contact with the wall.
Hold this position.

3 Sets / 15 Reps

3. Single leg heel raise

Stand on your symptomatic leg holding on to a supportive surface.


Maintaining your balance, rise up on to your toes so the heel comes off the floor,
keeping your knee straight.
Control the movement back to the start position, and repeat.

do this on both sides, little and often, and aim for 20 reps if possible

3 Sets / 15 Reps / 1 s hold

4. Bridge on bed

Lie on your back.


Bend both knees and place your feet flat on the bed.
Lift your buttocks from the bed.
Place your buttocks back on the bed.
Repeat this exercise and remember to continue to breathe properly.

Ankle & Core & pelvis program Page 1 of 2


printed on 06/05/2023
3 Sets / 1 Rep / 30 s hold

5. Calf stretch (gastrocnemius)

Stand facing a wall, a pole or other support.


Place both hands on the wall at chest level.
Put one foot behind you and keep that foot flat on the floor.
Bend your other knee and lean in towards the wall.
Repeat on the opposite side.

try to hold for 30s for each side, do the stretches little and often

Ankle & Core & pelvis program Page 2 of 2


printed on 06/05/2023

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