Home Exercises

At Avida Physical Therapy we specifically design exercises for each individual.

We have included a few videos of exercises that are often used in physical therapy programs on our website.

At Avida Physical Therapy we specifically design exercises for each individual. Although some of these exercises may look familiar, they are developed and given to our patients after a thorough musculoskeletal evaluation.

We invite you to view our videos, but cautiously remind viewers that the exercises are not for general population participation.

Mousehole with Unsupported Clamshell + Kick

Focus:This exercise works the core and both hips/glutes.

Explanation: Lie on your side with your knees bent (like the clamshell position). If using a pillow, slide your arm under it so the pillow can support your head and neck. Create your “mousehole” and hold this position steady as you lift both feet up off the floor (your bottom knee stays in contact with the floor). If you are a beginner, you can keep your feet in contact with each other, however, if you are advancing this exercise, transition to the unsupported position by not allowing your top leg to touch the bottom leg at all throughout the exercise (i.e. Feet stay separated). Perform the clam by lifting your top knee, then extend your knee into a kick. Return to bent knee position and then let your knee lower out of the clamshell (see video).

Repetitions: Perform this exercise for 10-20 reps, then switch sides. Do 2-3 sets on each side.

Supine Plank or Reverse Plank

Focus: This will work your core, back extensors, glutes, and hamstrings (along with triceps and shoulders of your upper body).

Explanation: Begin in long sitting position (as seen in the video). Pull your core in nice and tight and lift hips towards ceiling. Like in the video, you can begin first by lifting and lowering hips (similar to a bridge). Once you feel you're more advanced, maintain the supine plank position and alternate leg raises. Be sure to you hold your core steady so your hip doesn't drop while lifting your opposite leg.

Repetitions: For the supine/reverse plank only, lift your hips up and down 10-15 times for 2-3 sets. Once you’ve advanced to the alternating leg raises, lift each leg 10-15 times for 2-3 sets.

Side Kneel with Hip Abduction or Leg Circles

Focus: The goal of this exercise is to establish good core stability and hip abduction strength.

Explanation: Assume the position as shown in the video (on your hand and knee with the top leg straight). It is important that you keep your body straight, lined up from shoulder to hip, to knee, to ankle. Maintain the side kneel position and raise top leg up as high as you can. You can either raise the leg up and down, slowly and controlled (i.e. Hip Abduction) or you can advance to circles (try both clockwise and counterclockwise circles).

Repetitions: Work towards 10 repetitions and then switch sides. Do 2-3 sets each leg. If you choose to do leg circles instead of hip abduction, try doing 10 reps clockwise and then 10 counterclockwise before switching to the other side.

Single Leg Bridge with Opposite Leg Lift/Lower

Focus: The goal of this exercise is to establish good core stability, strengthen hip and low back extensors of the bridging leg and hip flexors of the moving leg.

Explanation: Lie on your back with knees bent up and feet flat on the floor. Find your hip bones and the bottom of your rib cage with your hands (finger on your hip bones, thumb on your rib cage). Placing your hands this way will allow you to feel if your hip drops during the exercise. Lift elbows off the floor so they are not stabilizing you (if you need stability from your elbows, keep them on the floor but advance yourself as you’re able). Lift hips and keep your stomach muscles tight. Once you are steady in the bridge position, maintain this position and straighten one leg out. Slowly lift and lower that leg without letting your hips fall or rock.

Repetitions: Do this 10 times on one leg then switch to the opposite leg. Work towards 2-3 sets with 10-15 reps each leg.