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SCT Exercise Program - Level 2

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

Bridging

  • Lie on your back with both knees bent and your feet on the bed.
  • Keep your arms at your side.
  • Tighten your abdominals and buttocks. Push through your feet and lift your buttocks 3-4 inches from the bed.
  • Hold for 5 seconds.
  • Slowly lower your buttocks back on the bed.
  • Repeat 10 times.

Seated Hamstring Stretch

  • Sit at the edge of a chair.
  • Straighten one leg, heel resting on the floor. Point your toes up towards your nose.
  • Keep your back straight. Slowly bend forward from the hip, until you feel a stretch in the back of your thigh.
  • Hold for 30 seconds.
  • Repeat 3 times, then switch legs.

Seated Row with Elastic

  • Wrap the elastic around a stable object like your bedrail or door knob.
  • Grasp elastic in hands.
  • Bring your arms out to the sides, bending your elbows at a 90 degree angle, as shown.
  • Pull elastic back, bringing shoulder blades together.
  • Return to starting position.
  • Repeat 10 times.

Leg Press with Elastic

  • Sit in chair.
  • Hold elastic in both hands.
  • Loop elastic around bottom of foot as shown.
  • Push leg out by straightening at knee.
  • Repeat 10 times, and then switch legs.

Standing Balance

  • Hold on to the back of a stable chair, a raised bed rail, or a handrail for balance. Stand up straight.
  • Stand with feet together with left foot slightly in front of right.
  • Maintain balance for 30 seconds
  • Repeat with right foot in front of left.
  • Repeat 3 times one each side.

Stepping Exercise

  • Hold on to the back of a stable chair, a raised bed rail, or a handrail for balance. Stand up straight.
  • Shift your weight to your right leg and slowly step your left leg
    forward. Find your balance with both legs.
  • Shift your weight to your right leg and move your left leg back beside your right leg.
  • Repeat 10 times, and then switch legs.

Standing Hip Abductor Exercise

  • Hold on to the back of a stable chair, a raised bed rail, or a handrail for balance. Stand up straight.
  • Do not lean to the side or
    forward.
  • Lift your leg out to the side while keeping your toe pointed forward.
  • Hold for 5 seconds.
  • Bring your leg back in to meet your other leg.
  • Repeat 10 times, then switch legs.

Walking

  • Walk at a comfortable pace around your room as much as possible.
  • Plant your heel first, and then your toes.
  • You should be able to talk easily without getting out of breath.
  • Aim for 30 minutes a day. You can break this amount into smaller periods of time throughout the day if you need to.