Home Exercise Program. Login Instructions. Two Ways To Access

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1 Home Exercise Program Login Instructions Two Ways To Access Try MedBridgeGO Access your home exercise program with our mobile app for ios and Android. Search The App Store or Google Play for: "MedBridgeGO" m. l> Open in your Browser To access your program without the app, enter your access code below at: /emersonhosp.medbridgego.com/ Your Access Code 9CVX6LHC By accessing your home exercise program online you can: View Your Exercise Videos Interactive HD videos guide you with easy to follow instructions. Learn About your Condition Gain a deeper understanding of your condition and the road to a healthy recovery. Track Your Progress Keep track of your activity and progress throughout treatment and nric:t rr,::,

2 0 Emerson Hospital Prepared by Josh Avery 0 emersonhosp.medbridgego.com 0 MedBridgeGO Ji, Your Access Code: 9CVX6LHC Walking REPS : REPS : SETS: 1-31 SETS: 1-3 I HOLD: 1-6 I HOLD: 1-6 I WEEKLY: 3- Begin standing in a flat, open space. Walk forward by plac ing your heel, then toes to the ground and stepping forward with your other foot. Make sure to maintain your balance and keep your movements controlled. STEP 3 Standing March REPS : REPS : I SETS: 1-31 SETS: 1-3 I HOLD: 1-61 HOLD: 1-61 WEEKLY: 3- Begin in a standing upright position with your feet shoulder width apart and hands resting on your hips. Lift one leg with your knee bent, then lower it back to the ground and repeat with your other leg. Continue this movement, alternating between each leg. Make sure to keep your back straight and do not let it arch as you lift your legs. J Standing Alternating Knee Flexion REPS : REPS : SETS: 1-3 I SETS: 1-31 HOLD: 1-61 HOLD: 1-61 WEEKLY: 3- Begin in a standing upright position. Bend one knee to 90 degrees, lower it back down, and repeat with your other leg. Make sure to keep your back straight and maintain your balance during the Standing Hip Circles each way REPS : REPS : SETS: 1-31 SETS: 1-31 HOLD: 1-6 I HOLD: 1-61 WEEKLY: 3- Begin Standing Lift your top leg, then trace small circles in the air in a clockwise, then counterclockwise pattern. Make sure not to let your hips roll forward or backward as you move your leg.

3 0. Emerson Hospital Prepared by Josh Avery 0 emersonhosp.medbridgego.com 0 MedBridgeGO,g, Your Access Code: 9CVX6LHC $ TEP 1 Standing Toe Raises at Chair REPS: REPS : SETS: SETS: 1-3 I HOLD: 1-6 I HOLD: WEEKLY: 3- Begin in a standing upright position holding onto a stable surface in front of you for support. Slowly raise the balls of your feet off the ground as far as you can. then lower them back to the floor and repeat. Make sure to keep your heels on the ground and maintain your balance during the STEP I Standing Heel Raise with Support REPS : I REPS : I SETS: 1-3 I SETS: HOLD: 1-6 I HOLD: WEEKLY: 3- Begin in a standing upright position holding onto a stable surface in front of you for support. Slowly raise the your heels off the ground as far as you can, then lower them back to the floor and repeat. Make sure to keep the balls of your feet on the ground and maintain your balance during the STE P 2,: STEP 3 T Braided Sidestepping with Arms Out REPS: REPS: I SETS: SETS: 1-31 HOLD: 1-61 HOLD: 1-61 WEEKLY: 3- Begin standing in a long open flat space with your arms out to your sides. Walk sideways and alternate stepping one foot in front of the other. Repeat in the oppos ite direction. Make sure to maintain good posture and do not lose your balance during the exerc ise. STEP I I } Isometric Squat with Resistance Loop REPS : REPS : I SETS: SETS: 1-31 HOLD: HOLD: WEEKLY: 3- Begin in a standing upright position with your feet hip width apart and a resistance band looped around your thighs just above your knees. Bend at your knees and hips, lowering yourself into a squat, and hold this pos ition. Make sure to keep your back straight and maintain consistent tension in the band. Do not allow your knees to collapse inward or move forward past your toes during the 3

4 Emerson Hospital Prepared by Josh Avery Q emersonhosp.medbridgego.c0m 0 MedBridgeGO,g, Your Access Code: 9CVX6LHC 'i ' " Isometric Deep Squat Hands Overhead REPS: REPS : I SETS: 1-31 SETS: HOLD: HOLD: 1-6 I WEEKLY: 3- Begin in a standing upright position with your feet slightly wider than shoulder width apart. Raise your hands overhead with your arms straight. then squat as low as you can while maintaining your balance. Hold this position. Make sure to keep your balance over your heels, and do not let your knees bend too far forward. 1!i t I l i Deadlift with Resistance REPS: REPS: I SETS: 1-3 I SETS: 1-31 HOLD: HOLD: 1-6 I WEEKLY: 3- Begin in a standing upright position with holding both ends of a resistance band that is anchored under your feet. Bend at your hips and knees, lowering your arms toward the ground, then stand back up, engaging your back and thigh muscles and pulling up on the resistance band with your arms straight. Make sure to keep your abdominals tight and back straight during the j [.(. l.. \,"' Standing Bent Over Shoulder Row with Resistance REPS : REPS: I SETS: SETS: 1-3 I HOLD: 1-61 HOLD: 1-6 I WEEKLY: 3- Begin in a staggered stance pos ition, bent forward with your hand resting on you r knee. holding one end of a resistance band that is anchored under your forward foot. Pull your arm upward against the resistance, bending your elbow, then return to the starting position and repeat. Make sure to keep your back straight and elbow close to you r side during the l l Standing Hip Flexion with Anchored Resistance and Chair Support REPS : REPS: I SETS: SETS: 1-31 HOLD: 1-61 HOLD: 1-6 I WEEKLY: 3- Begin in a standing upright position with a resistance band anchored behind you and looped around your ankle. Hold a stable object for balance. Lift your leg forward, keeping your knee straight, then bring it back to the starting position and repeat. Make sure to keep your abdom inals tight and your back straight during the i.l rl' (:'I rli Hip Abduction with Resistance Loop REPS : REPS: I SETS: 1-31 SETS: 1-3 I HOLD: 1-6 I HOLD: 1-6 I WEEKLY: 3-4-Way Hip: Begin in a standing upright position with a resistance band looped around you r ankles, holding a stable object for balance. Lift one leg to your side, keeping your knee straight. Return to the starting position and repeat. if-- Make sure to keep your abdominals tight and your back straight during the

5 0, Emerson Hospital Prepared by Josh Avery 0 emersonhosp.medbridgego.com : MedBridgeGO.g, Your Access Code: 9CVX6LHC STE P 1 Standing Hip Extension with Anchored Resistance REPS : / REPS: I SETS: SETS: 1-3 / HOLD: 1-6 / HOLD: 1-6 / WEEKLY: 3-5xx / DAILY : lx j _. Begin in a standing upright position balancing on one leg. with a resistance band secured around your other ankle. facing the anchor point. Slowly draw your leg backward. creating further tension in the band. then carefully bring your leg back to the starting position. Keep the knee of your moving leg straight and do not allow your trunk to wobble. Make sure to keep your shoulders and hips level and facing straight forward during the l Ji3, t. ) -.. -n Standing Repeated Hip Adduction with Resistance REPS : REPS : I SETS: SETS: 1-31 HOLD: 1-6 I HOLD: 1-6 I WEEKLY: 3- Begin standing upright with a resistance band looped around one ankle and anchored on your same side. Pull your leg inward across your other leg repeatedly without touching your foot to the ground. Make sure to keep your movements controlled and maintain your balance during the n1 J Standing Heel Raise with Support REPS: REPS : / SETS: 1-3 / SETS: 1-3 / HOLD: 1-61 HOLD: 1-6 / WEEKLY : 3- Begin 111 a standing upoght position holding onto a stable surface in front of you for support. Slowly raise the your heels olf the ground as far as you can. then lower them back to the floor and repeat. Make sure lo keep the balls of your feet on the ground and maintain your balance during the STEP 3 - _, Sitting Knee Extension with Resistance REPS : REPS : SETS: 1-31 SETS: 1-31 HOLD: 1-61 HOLD: 1-6 I WEEKLY : 3-5xx I DAILY : lx Begin sitting upright in a chair with a resistance band looped around your fool and chair leg. Slowly straighten your knee. pulling against the resistance band. Return to the starting position and repeat. Make sure not to arch your back as you lift your leg. Control your movements so the band does not jerk. 5

6 0 Emerson Hospital Prepared by Josh Avery Q emersonhosp.medbridgego.com '.; MedBridgeGO.g, Your Access Code: 9CVX6LHC t 1, Single Leg Balance on Balance Trainer f.} REPS: REPS: I SETS: 1-31 SETS: HOLD: HOLD: 1-6 I WEEKLY: 3- j l, Begin standing in an upright position on one foot on a stability trainer and your other foot on the floor. Raise your foot off the floor so that you are balancing on the stability trainer with your other leg, and hold this position. Make sure to keep your abdominals tight and maintain your balance during the, Single Leg Deadlift with Kettlebell REPS: I REPS: I SETS: 1-3 / SETS: 1-3 / HOLD: 1-6 / HOLD: 1-6 I WEEKLY: 3- Begin in a standing upright position holding a kettlebell in one hand. Lift one leg off the ground and bend forward at your hips, lowering the kettlebell toward the ground. Then return to an upright position and repeat. Make sure to keep your back straight during the exercise and try not to let your knee move forward as you lower the weight. \ -, i:l i I Single Leg Stance with Forward Lean and Leg Extension REPS : REPS : I SETS: SETS: 1-3 I HOLD: 1-6 I HOLD: 1-61 WEEKLY: 3- Begin in a standing upright position with your hands resting at your waist. Balancing on one leg, bend at your hips and slowly tilt your body forward while extending the other leg backward, then return to the starting position and repeat. Make sure to keep your back straight, and don't let your knee collapse inward during the Single Leg Balance with Trunk Rotation REPS : I REPS: I SETS: 1-3 I SETS: HOLD: HOLD: WEEKLY: 3- Begin in a standing upright position. Lift one foot off the floor and raise both anns clasped in front of your body. Rotate your anns and trunk to one side, then to the other. Continue this motion. Make sure to maintain your balance during the A'h Jrn Standing Calf Stretch REPS : REPS: SETS: 1-3 I SETS: HOLD: HOLD: WEEKLY: 3- Begin in a standing upright position with a chair in front of you. Place your hands on the chair and extend one leg straight backward, bending your front leg, until you feel a stretch in the calf of your back leg and hold. Make sure to keep your heels on the ground and back knee straight duri ng the stretch. f>

7 Emerson Hospital Prepared by Josh Avery c;:l emersonhosp.medbridgego.com D MedBridgeGO.g. Your Access Code: 9CVX6LHC ;I r<j ) STE P 2 ;1 r<a Standing Soleus Stretch REPS: REPS : I SETS: 1-31 SETS: 1-31 HOLD: 1-61 HOLD: WEEKLY : 3- Begin with your feet in a staggered stance, holding onto a stable surface for support. Allow your back knee to bend slightly but keep your heel on the floor until you feel a stretch in the back of your lower leg down near your ankle. Make sure to keep both feet pointed straight forward and flat on the ground during the stretch. A STEP 3 A A Standing Hip Flexor Stretch REPS: REPS : SETS: 1-3 I SETS: 1-31 HOLD: 1-61 HOLD: 1-61 WEEKLY : 3- Begin in a staggered stance position with the leg to be stretched positioned behind your body. Keeping your back straight and upright, squeeze your bottom and slowly shift your weight forward until you feel a stretch in the front of your hip. Make sure to keep your hips and shoulders facing forward, and do not arch your low back. A Side Lunge Adductor Stretch REPS : REPS : SETS: 1-31 SETS: HOLD: 1-61 HOLD: 1-61 WEEKLY: 3- Begin in a standing upright position with your feet in a wide stance. Shift your weight over to one side, bending your leg until you feel a stretch on the inside of your straight thigh and hold. Make sure to keep your back straight during the stretch and maintain your balance.! ' 11 1TB Stretch at Wall REPS : REPS : I SETS: 1-31 SETS: 1-31 HOLD: 1-61 HOLD: 1-6 I WEEKLY: 3- Begin in a standing upright position next to a wall. Cross your outside leg over the other and place your arm against the wall. Gently push your hip toward the wall until you feel a stretch in the side of your leg and hold. Make sure not to lean forward or backward.,.ii Seated Hamstring Stretch REPS: REPS: SETS: 1-31 SETS: 1-3 I HOLD: 1-61 HOLD: 1-6 I WEEKLY : 3- Begin sitting upright in a chair with one leg straight in front of your body with your heels resting on the ground. Bend your trunk forward, hinging at your hips until you feel a stretch in the back of your leg and hold. Make sure to keep your knee straight during the stretch and do not let your back arch or slump. 7

8 Emerson Hospital Prepared by Josh Avery Premium Care. Personal Touch, Q emersonhosp.medbridgego.com 0 MedBridgeGO,g,. Your Access Code: 9CVX6LHC STE P 1 1,, t:i;_ Quadriceps Stretch with Chair REPS : REPS: SETS: 1-31 SETS: 1-31 HOLD: 1-6 I HOLD: 1-61 WEEKLY: 3- Begin in a standing upright position holding onto a stable surface for support. Bend one knee upward and grasp your foot, pulling it toward your body and pushing your hips forward until you feel a stretch in the front of your thigh and hold. Make sure to keep your back straight and maintain your balance during the stretch Seated Plrlformis Stretch REPS : REPS : I SETS: 1-31 SETS: 1-31 HOLD: 1-6 I HOLD: WEEKLY : 3- Begin sitting upright in a chair. Cross one leg over the other so that your ankle is resting on top of your opposite thigh. Gently pull your bent knee across your body toward your opposite shoulder. You should feel a stretch through the back of your hip and buttocks. Try to not to arch your back or lean to one side as you stretch. l,,,r" /, l Ja# il&... J.#'.- ---' Supine Hamstring Stretch REPS : 5-10 I SETS: 1 I HOLD: 10 sec I WEEKLY: 7x I DAILY : 1x Begin lying on your back with one leg straight and the other leg bent. Bring your knee toward your chest and grab the back of you r thigh with both hands. Slowly straighten your knee until you feel a stretch in the back of your thigh and hold. Make sure to keep your back flat on the floor during the stretch.. i. '--....i/ i. : JiL.- ',_. \? ' ; Hip Flexor Stretch at Edge of Bed REPS : 31 SETS: 1 I HOLD: 30 sec I WEEKLY: 5-?x I DAILY : 1x Clinician Notes: BEND YOUR KNEE AND TUCK YOUR TOE ONTO THE FLOOR - PUSH TOE DOWN AND HIP FORWARD Begin lying diagonally at the edge of table or bed, with the leg furthest from the edge bent Leg your straight leg hang off the edge of the bed, then pull your bent leg toward you r chest and hold. You should feel a stretch in front of the hip of your hanging leg. Make sure to keep your upper body relaxed and do not to let you r low back arch during the stretch Supine Piriformis Stretch REPS: 3-51 SETS: 1 I HOLD: 30 sec I WEEKLY : 5-?x I DAILY : 1x Begin lying on your back with one leg bent and your other leg straight. Pull your bent knee toward your opposite shoulder and hold. You should feel a stretch on the outside of your buttocks. Make sure to keep your back flat against the bed during the stretch. 9

9 Emerson Hospital Prepaired by Josh Avery Premium Care. Personal Toucn. Q emersonhosp.medbridgego.com 0 MedBridgeGO,g, Your Access Code: 9CVX6LHC Supine Lower Trunk Rotation REPS: 10 I SETS: 1-21 HOLD: 5 sec I WEEKLY: 3-5x I DAILY: 1x Begin ly ing on your back with your knees bent and feet resting on the floor. Keeping your back flat, slowly rotate your knees down towards the floor until you feel a stretch in your trunk and hold. Make sure that your back and shoulders stay in contact with the floor. STE P 1 -A e -. Supine Bridge REPS: 10 I SETS: 1-3 I HOLD: 5 sec I WEEKLY: 3-5x I DAILY : 1x Begin lying on your back with your arms resting at your sides, your legs bent at the knees and your feet flat on the ground. Tighten your abdom inals and slowly lift your hips off the floor into a bridge position, keeping your back straight. Make sure to keep your trunk stiff throughout the exercise and your arms flat on the floor. IC - -., i Supine Active Straight Leg Raise..l REPS: SETS: 1-31 WEEKLY: 3-5x I DAILY: 1x Begin lying on your back with one knee bent and your other leg straight. Engaging your thigh muscles, slowly lift your straight leg until it is parallel with your other thigh, then lower it back to the starting position and repeat. Make sure to keep your leg straight and do not let your back arch during the Sidelying Hip Abduction REPS: I SETS: 1-31 WEEKLY: 3-5x I DAILY: 1x Begin lying on your side with your top leg straight and your bottom leg bent. Lift your top leg up toward the ceiling, then slowly lower it back down and repeat. Make sure to keep your leg straight and do not let your hips roll backward or forward during the c, 1'""7 I.....,.... Clamshell REPS: SETS: 1-3 I HOLD: 1-3 sec I WEEKLY: 3-5x I DAILY: 1x Begin lying on your side with your knees bent and your hips and shoulders stacked. Engage your abdominals and raise your top knee up toward the ceiling, then slowly return to the starting position and repeat. Make sure to keep your core engaged and do not roll your hips forward or backward during the Cf

10 a Emerson Hospital Prepared by Josh Avery Q emersonhosp.medbridgego.corn J MedBridgeGO 6 Your Access Code: 9CVX6LHC Standing Shoulder Row with Anchored Resistance REPS : 10 I SETS: 1-31 HOLD: 1 I WEEKLY: 3-5x I DAILY : 1x Begin in a standing upright position, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your arms back with your elbows tucked at your sides, then return to the starting position and repeat. Make sure to keep your back straight during the exercise and think of squeezing your shoulder blades together as you pull on the band. Shoulder Lat Pull Down Seated on Swiss Ball REPS : 10 I SETS: 1-31 HOLD: 1 I WEEKLY: 3-5x I DAILY: 1x Begin sitting on a swiss ball holding both ends of a resistance band that is anchored above your head, with your arms straight. Pull down against the resistance band, bending your elbows and keeping your arms at shoulder level, then return to the starting position and repeat. Make sure to keep your back straight, maintain your balance, and think of squeezing your shoulder blades together as you pull your arms back. '--i: s: 3J I -4! Standing Shoulder Flexion to 90 Degrees with Dumbbells REPS : 10 I SETS: 1-31 HOLD: 1 I Begin in a standing upright position holding a dumbbell in each hand. Slowly raise your arms in front of your body, with your elbows straight and thumbs facing forward. Repeat this movement. Make sure not to raise your arms above shoulder height, and try not to arch your back or shrug your shoulders during the /1. T "I.,.:! ' f,v. }- i, n /1 f L c. P L e C 11/r l L 11r-W P L( J 2 Shoulder Abduction with Dumbbells - Thumbs Up REPS : 10 I SETS: 1-31 HOLD: 1 I Begin in a standing upright position with your arms resting at your sides, holding a dumbbell in each hand. Keeping your elbows straight, raise both arms directly out to your sides with your thumbs up, then lower them back down and repeat. Make sure to keep your back straight and do not shrug your shoulders during the 10