Single leg bridging with prosthesis. Hip extension side-lying against wall with prosthesis. Side plank with prosthesis

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2 Single leg bridging with prosthesis Hold your sound limb in air, with your prosthetic 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. *This is generally not tolerated well until residual limb has matured Hip extension side-lying against wall with prosthesis Lie on your sound limb side with your hips aligned. Bend your prosthetic limb knee and place your prosthetic foot against the wall. Without rolling or twisting your hips or body, squeeze your buttock and firmly push your prosthetic foot into the wall. Hold for secs. Complete sets. Side plank with prosthesis Lie on your prosthetic limb side with your residual limb knee resting on a roll of towels. Prop on your elbow and residual limb on the same side to lift your hips up toward the ceiling into a side plank position. Try not to let your hip sink to the bed. Hold for secs.

3 Hip extension in 4 point kneeling with prosthesis Start on your hands and knees, with your hands under your shoulders and your knees under your hips. Maintain a neutral spinal position by gently drawing in your belly button toward your spine. Lift your prosthetic limb out behind you until your leg is level with your back. Hold for secs. Alternate with your sound limb. Progression 1: lift the opposite arm when you lift your leg. Progression 2: loop a resistance band around your foot, holding both ends of the band in one hand on the same side. Then extend your leg so it is level with your back.

4 Plank with prosthesis Place a rolled towel under your prosthetic knee. The weight should be taken through your knee rather than prosthetic foot. Make sure your toes are tucked under. With your elbows placed underneath your shoulders, raise your hips up from the bed or mat until your back is flat. Draw your belly button in toward your spine and keep your abdominals firm. Do not arch your back. Keep breathing normally. Hold this position for secs. Progression options: Arm raises: while maintaining the above position, raise your arm straight in front of you and hold for secs. Repeat with other arm. Leg raises: keeping your back flat and knee straight, tighten your buttock and raise one leg up off the bed or mat. Hold for secs. Repeat with the other leg. Superman: raise your arm and the opposite leg at the same time and hold for secs. Swap sides and repeat. Complete exercise times.

5 Pike with fit ball Start in plank position with your legs over the fit ball and your arms straight, with your hands under your shoulders. Draw in your lower abdominals and roll the ball forward. Hold and then slowly return to a neutral position. Perform exercise times Complete sets Step ups with prosthesis Place your prosthetic foot on the first step, using your hands on the rails if required. Placing weight through your prosthesis, straighten your knee and hips and raise your sound limb to the step. Lower your foot slowly. Try to use your upper body for balance only so your leg does all the work. This exercise can also be performed side-on to the step.. *This exercise is generally not tolerated well as a repetitive exercise until the residual limb has matured.

6 Wobble board weight transference Stand with your feet on either side of the wobble board. Put your weight down on your prosthesis, then get the wobble board to touch the floor for 10 counts. Relax back into neutral position. You can also practice balancing on a wobble board without using your hands for support, trying to keep wobble board level. Aim for 30 secs. Stationary balance with prosthetic leg Stand near something sturdy, such as a kitchen bench. Practice your balancing exercises for mins per day. Single leg standing Balance on your prosthetic leg. Aim for 30 secs. Side stepping over cones Step sideways over the cones. Make sure you leave enough room to place the other foot between the cones. Repeat in the other direction. Complete laps in each direction.

7 Weight transference onto prosthesis kicking ball Standing on your prosthetic leg, kick the ball in and out of cones with your sound limb foot. You can also try kicking the ball against a wall with your sound foot, especially if space is limited. Complete laps. Lunge to reach objects on the floor Lunge and reach to the cone on the floor. Alternating your prosthetic leg and sound leg. Complete laps.

8 Dynamic gait tightrope walking Place one foot in front of the other as you walk along a straight line on the floor. Complete laps. Dynamic gait Grapevine / Braiding Step sideways toward the left by taking your right foot across in front of your left foot. Then take your right foot across and behind your left foot while progressing sideways to left. Repeat in the other direction. Complete laps in each direction.

9 Dynamic gait carrying objects Walk in a straight line while carrying objects of different sizes and weights. Complete laps. Dynamic gait walking with head turns Walk in a straight line while turning your head from side to side. Complete laps. Going down steps With your prosthetic foot half way over the edge of the step, bend your knee and let your foot roll forward, lowering your sound limb to the next step. *This exercise is generally not tolerated well until the residual limb has matured.

10 Leg press with prosthesis Using your prosthetic leg, push the leg press plate out and then slowly bring it back. Do not hyperextend your knee. Choose the maximal weight at which you can successfully complete 10 repetitions. *This is generally not tolerated well until residual limb has matured. Leg press on reformer with prosthesis Lie on your back with your prosthetic foot on the reformer plate. Slowly straighten your hip and knee, and then slowly bend your knee. Perform exercise times using springs. *This is generally not tolerated well until residual limb has matured.

11 Standing hip extensions with reformer Stand beside the reformer on your prosthetic leg, with your sound knee bent on the reformer and your thighs level. Stay tall as you push your sound foot backward, extending at the hip. Try not to bend your hips or body. Place a frame beside the reformer for balance, if required. Repeat on your sound leg. Perform exercise times using springs. Complete sets per leg. *This is generally not tolerated well until residual limb has matured.

12 Kneeling hip extensions with reformer Kneel on the reformer with your prosthetic foot on the plate behind. Tighten your lower abdominals and squeeze your buttock to extend your hip and knee. Breathe out as you extend. Repeat with your sound leg. Perform exercise times using springs. Complete sets per leg. *This is generally not tolerated well until residual limb has matured.

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