erform exerclses one (1) and Lwo (2) flfLeen (13) Llmes LvL8? PCu8. erform exerclses marked by your LheraplsL: ________repeLlLlons and __________sesslons a day. 1. Ankle umps Move feeL up and down and ln clrcles.
2. Cuadrlceps SeLLlng 1lghLen Lhe muscles [usL above your knee by sLralghLenlng your knee compleLely. ConcenLraLe on pushlng your knee lnLo Lhe bed. Pold for Lhe counL of flve (3), Lhen relax and repeaL.
3. Plp and knee bendlng Whlle lylng on your back, sllde Lhe heel of Lhe lnvolved leg along bed so LhaL Lhe hlp and knee bend, Lhen sllde fooL back down. Cradually Lry Lo lncrease Lhe amounL of bend ln your knee.
4. knee sLralghLenlng 8end knee and place a small roll under your knee. SLralghLen knee by llfLlng fooL of Lhe bed. Pold for Lhe counL of flve (3), Lhen slowly lower fooL so LhaL lL resLs on Lhe bed. !"#$ &'()*+,- . /++"0,1*23,- 4'$5,0( 2
3. SLralghL Leg 8alses 8end Lhe good" leg up so LhaL your fooL ls flaL on Lhe bed. LlfL operaLed leg up, keeplng knee sLralghL. Slowly lower leg down Lo Lhe bed.
6. Suplne Plp AbducLlon Sllde operaLed leg ouL Lo Lhe slde, keeplng your knee sLralghL. 8rlng leg back ln Lowards Lhe good" leg.
7. Sldelylng Plp AbducLlon Lay on your slde wlLh your operaLlve leg up. LlfL operaLlve leg Lwo (2) Lo Lhree (3) lnches Pold for a counL of Lhree (3) and Lhen lower leg.
8. AcLlve knee 8endlng SlL ln a chalr wlLh feeL flaL on Lhe floor. Sllde fooL of operaLlve leg as far back as posslble. Pold Len (10) seconds, Lhen relax and sllde fooL forward.
3
10. knee LxLenslon SLreLch SlL ln a chalr wlLh fooL resLlng on a sLool Allow gravlLy Lo help sLralghLen your knee compleLely >?@AB "? >?@ +-.( %& -*%+ ,)+%-%)& 9)$ /)&'3$ -*.& CD ;%&#-3+6
11. rone knee 8endlng E>?@AB F+3 . -)=3/ #&43$ -*3 9$)&- )9 ()#$ -*%'* -) 533, ,$3++#$3 )99 -*3 %&:%+%)&6G 8oll onLo your sLomach. 8end your knee so LhaL Lhe heel of your fooL moves Loward your buLLocks, Lhen relax and allow fooL Lo reLurn Lo sLarLlng poslLlon. >?@AB H3 +#$3 -) 533, -*3 9$)&- )9 -*%'* )& 834 I ;.-6
12. Plp LxLenslon E>?@AB F+3 . -)=3/ #&43$ -*3 9$)&- )9 ()#$ -*%'* -) 533, ,$3++#$3 )99 -*3 %&:%+%)&6G Whlle on your sLomach: WlLh your knee benL, ralse your Lhlgh off Lhe bed 1-2 lnches and hold for a counL of flve (3) seconds. 1hen lower Lo Lhe orlglnal poslLlon.
13. asslve knee exLenslon E>?@AB F+3 . -)=3/ #&43$ -*3 9$)&- )9 ()#$ -*%'* -) 533, ,$3++#$3 )99 -*3 %&:%+%)&6G 8oll onLo your sLomach wlLh lower parL of lag hanglng off Lhe edge of Lhe bed. use an ankle welghL (1-3 pounds) or your oLher fooL Lo push your knee compleLely sLralghL.
9. asslve knee 8endlng SlL ln chalr wlLh boLh feeL flaL on Lhe floor Sllde fooL back as ln Lxerclse #8 lanL fooL flrmly on Lhe floor. Sllde hlps forward on Lhe chalr so LhaL Lhe knee bends as much as LoleraLed. Pold 10 seconds and Lhen relax, slldlng hlps back Lo sLarLlng poslLlon.
Musculoskeletal Complaints, Physical Activity and Health-Related Quality of Life Among Patients With The Ehlers-Danlos Syndrome Hypermobility Type, Disability and Rehabilitation, Informa Healthcare