YOUR HOME PROGRAMBed Exercises (BMAT Strict Bedrest;Level 1 - Level 3)

1

Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day

ANKLE PUMPS - AP

Bend your foot up and down at yourankle joint as shown.

2

Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day

HEEL SLIDES - SUPINE

Lying on your back with knees straight,slide the affected heel towards yourbuttock as you bend your knee.

Hold a gentle stretch in this positionand then return to original position.

3

Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day

SHORT ARC QUAD - SAQ

Place a rolled up towel or pillow underyour knee and slowly straighten yourknee as your raise up your foot.

4

Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day

SUPINE HIP ABDUCTION

While lying on your back, slowly bringyour leg out to the side. Keep your kneestraight the entire time.

5

Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day

STRAIGHT LEG RAISE - SLR

While lying or sitting, raise up your legwith a straight knee. Keep the oppositeknee bent with the foot planted to theground.

6

Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day

ELBOW FLEXION EXTENSION -SUPINE

While lying on your back, rest yourelbow on a small rolled up towel. Next,bend at your elbow and then lowerback down and repeat.

7

Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day

SUPINE FLEXION

While lying on your back with yourarm at your side, slowly raise it up andforward towards overhead.

8

Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day

Finger Abduction

Start with a fistThen spread fingers out as far as theywill goRepeat

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YOUR HOME PROGRAMChair Exercises (BMAT Level 2 - Level 4)

1

Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day

SEATED MARCHING

While seated in a chair, draw up yourknee, set it down and then alternate toyour other side.

2

Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day

LONG ARC QUAD - LAQ

While seated with your knee in a bentposition, slowly straighten your knee asyou raise your foot upwards as shown.

3

Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day

BALL SQUEEZE - SEATED

While sitting, place a ball between yourknees. Squeeze the ball with yourknees and hold.

4

Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day

SCAPULAR RETRACTIONS

Draw your shoulder blades back anddown.

5

Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day

AROM FLEXION

While sitting or standing with your armat your side, slowly raise it up andforward towards overhead.

6

Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day

BICEP CURLS - ALTERNATING

Bend your elbow and move yourforearm upwards. As you lower backdown, begin bending the oppositeelbow upwards.

7

Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day

DIPS IN CHAIR

While sitting in a chair with arm rests,push yourself upawards so that you liftyour buttocks of the chair. Then lowerdown controlled back to normal seatedposition.

If you are unable to lift yourself up, youcan perform "pressure releases" so thatyou simply push to take some weight offyour buttocks.

8

Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day

WRIST EXTENSION AND FLEXION -AROM

Bend your wrist back as shown, thenslowly return to original position. Thenbend your wrist all the way down andreturn to origninal position.

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