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SCT Exercise Program - Level 1

Follow the instructions listed for each exercise. If the number of sets is not listed, only do one set each day.

Ankle Alphabet

  • Lie on your back, with your knees bent and feet flat on the bed.
  • Straighten one leg. Using your straight leg, slowly move your foot, tracing all the letters of the alphabet with your toes.
  • Do not let your hip or knee move.
  • Repeat using your other leg.

Leg Push

  • Lie on your back, with your knees bent and feet flat on the bed.
  • Straighten one leg. With your knee as straight as possible, point your toes towards your nose.
  • Press your straight leg down to make an imprint of your leg in the bed.
  • Hold for 5 seconds then return to the starting position.
  • Repeat 10 times, then switch legs.

Heel Slides

  • Wear socks to protect your heels when doing this exercise.
  • Lie on your back with your head and shoulders supported on pillows.
  • Gently slide your heel toward your buttocks as far as comfortable.
  • Gently slide your heel away from your buttocks, straightening your leg.
  • Repeat 10 times, then switch legs.

Short Arc Quad

  • Lie on your back with your head and shoulders supported on pillows.
  • Place a rolled towel, pillow, or bolster under your knees so that your knees are slightly bent.
  • Straighten one of your legs by lifting your heel off the bed while pressing the back of your knee into the towel.
  • Hold for 5 seconds then return to the starting position.
  • Repeat 10 times, then switch legs.

Lying Hip Abductor Exercise

  • Lie on your back with your head and shoulders supported on pillows.
  • Start with both legs out straight, and
    keep your toes pointed up to the ceiling.
  • Slide one leg out to the side.
  • Hold for 5 seconds then return to the starting position.
  • Repeat 10 times, then switch legs.

Shoulder Press

  • Lie on your back, knees bent, feet flat on the bed.
  • Press your shoulders down into the bed.
  • Hold for 5 seconds then return to the starting position.
  • Repeat 5 times.

Chest Lift

  • Lie on your back, knees bent, feet flat on bed.
  • Press your shoulders down into the bed.
  • Continue to press down with your shoulders until you feel your upper back arch.
  • Hold for 5 seconds then return to the starting position.
  • Repeat 5 times.

Sideways Band Pull

  • Lie on your back.
  • Hold both ends of the elastic in your hands, keeping your elbows straight.
  • Move your arms away from each other, out to sides. Keep wrists straight.
  • Slowly return to the starting position.
  • Repeat 10 times.

Diagonal Band Pull

  • Lie on your back, with both knees bent and your feet flat on the bed.
  • Hold one end of the elastic at the level of your hip.
  • Hold the other end of the elastic near the same hip. Your arm will be across your body with your palm facing down.
  • Lift your arm up and across your body, ending with your palm facing forward. Keep your wrist straight.
  • Slowly return to starting position.
  • Repeat 10 times, then switch arms.