Log in »

SCT Exercise Program - Level 3

This information describes Level 3 SCT exercises.

Follow the instructions listed for each exercise. 

Heel Raises

  • Stand, using a chair for balance.
  • Raise up on your toes.
  • Return to the starting position and repeat.
  • Do 3 sets of 20 repetitions, once a day.
    • Rest 1 minute between sets.
    • Do 1 repetition every 4 seconds.

Standing Hip Abductor

  • 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.
  • Bring your leg back in to meet your other leg.
  • Do 3 sets of 20 repetitions, once a day.
    • Rest 1 minute between sets.
    • Do 1 repetition every 4 seconds.

Standing Hip Extension 

  • Stand, holding onto a table or wall for balance.
  • Extend your leg backward, keeping your knee straight.
  • Return to the start position.
  • Do 3 sets of 20 repetitions, once a day.
    • Rest 1 minute between sets.
    • Do 1 repetition every 4 seconds.

Standing Hip Adductor

  • Stand on your uninvolved leg.
  • Keeping your knee straight, move your leg inward across your other leg.
  • Return to the starting position.
  • Do 3 sets of 20 repetitions, once a day.
    • Rest 1 minute between sets.
    • Do 1 repetition every 4 seconds.

Standing March

  • Stand with your feet shoulder distance apart.
  • Raise one knee up as high as possible and lower it.
  • Raise your other knee up as high as possible and lower it.
  • Continue in a marching fashion, staying in place.
  • Do 3 sets of 20 repetitions, once a day.
    • Rest 1 minute between sets.
    • Do 1 repetition every 4 seconds.

Mini Squat

  • Hold onto the bedrail at the foot of your bed. Place a chair behind you. Stand up straight with your feet shoulder width apart.
  • Slowly bend your knees and shift your weight backward into your heels, as if you were about to sit down in a chair.
  • Hold the position for 2 to 3 seconds. Slowly stand back up.
  • Do 3 sets of 20 repetitions, once a day

Step Ups

  • Stand with your involved leg up on a step.
  • Shift your weight over your knee.
  • Step up slowly.
  • Step back down, leading with your involved leg.
  • Repeat.
  • Do 3 sets of 20 repetitions, once a day.
    • Rest 1 minute between sets.
    • Do 1 repetition every 4 seconds.

Lateral Step Ups

  • Stand next to a step.
  • Step up with your involved leg.
  • Step back down, leading with your uninvolved leg.
  • Do 3 sets of 20 repetitions, once a day.
    • Rest 1 minute between sets.
    • Do 1 repetition every 4 seconds.

Heel Raise Eccentric

  • Place a step in front of a table.
  • Stand on the step with both feet, with the balls of your feet on the step as shown.
  • Place your hands on the table.
  • Push your body upward using your arms until you are standing on the balls of your feet.
  • Release the pressure from your arms and slowly lower your heels using your calf muscles.
  • Repeat.
  • Do 3 sets of 20 repetitions, once a day.
    • Rest 1 minute between sets.
    • Do 1 repetition every 4 seconds.

Wall Pushups

  • Stand facing a wall, about 12 to 18 inches away.
  • Place both hands on the wall at shoulder height.
  • Slowly bend your elbows, bringing your face to the wall.
  • Push back up to the starting position and repeat.
  • Do 2 sets of 10 repetitions, once every other day
    • Rest 1 minute between sets.
    • Do 1 repetition every 4 seconds.