Personal Program For:

Female Athlete

Page: 1 of 2
Date: 05/17/2012

Stretch Gastroc uni standing

Stand facing wall, hands on wall.

Step forward with foot of uninvolved leg, leaning hips toward wall.
Keep rear leg straight with heel on floor.
Perform 1 set of 3 Repetitions, twice a day.
Hold exercise for 20 Seconds. Rest 30 Seconds between sets.

Stretch Soleus stand

Stand, left leg in front of right. Face wall, hands on wall for support.

Slowly bend knees, keeping heels on floor, as shown, until stretch is felt.
Repeat with right leg in front.
Perform 1 set of 3 Repetitions, twice a day.
Hold exercise for 20 Seconds. Rest 30 Seconds between sets.

Stretch Quads standing

Stand on uninvolved leg, using tableor chairfor balance. Bend knee of involved leg. Grasp with hand and gently pull up toward buttocks.
Hold and repeat.
Special Instructions:

Keep thigh straight in line with body, do not bend at hip.

Perform 1 set of 3 Repetitions,
twice a day.
Hold exercise for 20 Seconds. Rest 30 Seconds between sets.

Issued By: Duncan Signature:

These exercises are to beused only under thedirection ofa licensed, qualified professional Excel Physical Therapy Except as to usersupplied materials, 1996-2000 BioEx Systems, Inc.

Personal Program For:

Female Athlete

Page: 2 of 2
Date: 05/17/2012

Stretch hamstrings supine w/towel

Lie on back holding a towel looped under foot with knee straight, as shown. Gently pull leg up.
Repeat with other leg.
Special Instructions:

Maintain a straight knee. Perform 1 set of 3 Repetitions, twice a day.

Hold exercise for 20 Seconds. Rest 30 Seconds between sets.

Stretch IT/TFL stand at wall

Stand next to wall, about a foot away, involved leg toward wall. Cross over the uninvolved leg in front, and lean hip into wall, as shown.
Perform 1 set of 3 Repetitions, twice a day.
Hold exercise for 20 Seconds. Rest 30 Seconds between sets.

Issued By: Duncan Signature:

Theseexercises areto be used only underthe direction of a licensed,qualified professional.

Excel Physical Therapy

Except astouser supplied materials, 1996-2000 BioEx Systems, Inc.

Date Grid For:

Page:1 of 2
Date: 05/17/2012

Female Athlete

1. Exercise: Stretch Gastroc uni standing

5/18
5/19

Perform 1 set of 3 Repetitions, twice a day.

Hold exercise for 20 Seconds. Rest 30 Seconds between sets. 5/20
AM

AM PM

5/21

5/22

5/23

5/24

5/25

5/26

PM

5/27
AM PM

5/28

5/29

5/30

5/31

2. Exercise: Stretch Soleus stand

5/18 5/19

Perform 1 set of 3 Repetitions, twice a day.

Hold exercise for 20 Seconds. Rest 30 Seconds between sets.
5/20
AM PM

AM PM

5/21

5/22

5/23

5/24

5/25

5/26

5/27
AM
PM

5/28

5/29

5/30

5/31

3. Exercise: Stretch Quads standing

5/18 5/19

Perform 1 set of 3 Repetitions, twice a day.

Hold exercise for 20 Seconds. Rest 30 Seconds between sets. 5/20 5/21
AM

AM PM

5/22

5/23

5/24 5/25 5/26

PM

5/27
AM PM

5/28

5/29

5/30

5/31

4. Exercise: Stretch hamstrings supine w/towel

5/18
5/19

Perform 1 set of 3 Repetitions, twice a day.

Hold exercise for 20 Seconds. Rest 30 Seconds between sets.
5/20
AM PM

AM
PM

5/21

5/22

5/23

5/24

5/25

5/26

5/27 5/28
AM PM

5/29

5/30

5/31

Issued By: Duncan Signature:

These exercisesare to be used onlyunder the direction of a licensed, qualified professional.

Excel Physical Therapy

Except astouser supplied materials, 1996-2000 BioEx Systems, Inc.

Date Grid For: Female Athlete

Page: 2 of 2
Date: 05/17/2012

5. Exercise: Stretch IT/TFL stand at wall

5/18 5/19

Perform 1 set of 3 Repetitions, twice a day.

Hold exercise for 20 Seconds. Rest 30 Seconds between sets.
5/20
AM PM

AM PM

5/21

5/22

5/23

5/24

5/25

5/26

5/27 5/28
AM PM

5/29

5/30

5/31

Issued By: Duncan Signature:

These exercises are to be used only underthe direction of a licensed, qualified professional.

Excel Physical Therapy

Except as to user supplied materials, 1996-2000 BioEx Systems, Inc.