Assignment review

Knee Rehab - Strength & Control

For Mei Tan

Patient will receive

Patient

Mei Tan

Routine

Knee Rehab - Strength & Control

Frequency

2x/week

Exercises

Pain stop rule

4/10

Imported from Exercises for Derek Wong

Moderate — stop if pain exceeds 4/10

Exercise review

Side planks on knees with hip abduction

10s hold × 5 reps × 3 sets

Rightstop 4/10videosource

Setup

Set up in a stable, comfortable position for Side planks on knees with hip abduction. Keep any needed support close before you start.

Move

Move slowly through the prescribed range for Side planks on knees with hip abduction. Match the sets, reps, hold time, load, side, and rest shown in the plan.

Cue

Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.

Stop / modify

Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit.

Side lunge in high kneel

10 reps × 3 sets

squeeze glutes

Rightstop 4/10videosource

Setup

Set up in a stable, comfortable position for Side lunge in high kneel. Keep any needed support close before you start.

Move

Move slowly through the prescribed range for Side lunge in high kneel. Match the sets, reps, hold time, load, side, and rest shown in the plan.

Cue

squeeze glutes

Stop / modify

Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit.

Hip aeroplane with assistance

5s hold × 8 reps · 5 sec hold at the bottom

hold on to something stable

Rightstop 4/10videosource

Setup

Set up in a stable, comfortable position for Hip aeroplane with assistance. Keep any needed support close before you start.

Move

Move slowly through the prescribed range for Hip aeroplane with assistance. Match the sets, reps, hold time, load, side, and rest shown in the plan.

Cue

hold on to something stable

Stop / modify

Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit.

Squat with weights

5 reps × 3 sets · 20–30kg · 5 sec down, 5 sec hold

Bothstop 4/10videosource

Setup

Set up in a stable, comfortable position for Squat with weights. Keep any needed support close before you start.

Move

Move slowly through the prescribed range for Squat with weights. Match the sets, reps, hold time, load, side, and rest shown in the plan.

Cue

Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.

Stop / modify

Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit.

Shoulder IR 90/90

10 reps × 3 sets

Leftstop 4/10source

Setup

Set up in a stable, comfortable position for Shoulder IR 90/90. Keep any needed support close before you start.

Move

Move slowly through the prescribed range for Shoulder IR 90/90. Match the sets, reps, hold time, load, side, and rest shown in the plan.

Cue

Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.

Stop / modify

Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit.

Farmers walk

10m × 3 sets · 16–20kg

remember to squeeze + depress shoulder blade

Bothstop 4/10videosource

Setup

Set up in a stable, comfortable position for Farmers walk. Keep any needed support close before you start.

Move

Move slowly through the prescribed range for Farmers walk. Match the sets, reps, hold time, load, side, and rest shown in the plan.

Cue

remember to squeeze + depress shoulder blade

Stop / modify

Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit.

One arm farmers carry with trap stretch

30s hold × 3 reps

each sidestop 4/10videosource

Setup

Set up in a stable, comfortable position for One arm farmers carry with trap stretch. Keep any needed support close before you start.

Move

Move slowly through the prescribed range for One arm farmers carry with trap stretch. Match the sets, reps, hold time, load, side, and rest shown in the plan.

Cue

Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.

Stop / modify

Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit.

Copenhagen plank on knees

15s hold × 8 reps × 3 sets

Rightstop 4/10source

Setup

Set up in a stable, comfortable position for Copenhagen plank on knees. Keep any needed support close before you start.

Move

Move slowly through the prescribed range for Copenhagen plank on knees. Match the sets, reps, hold time, load, side, and rest shown in the plan.

Cue

Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.

Stop / modify

Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit.

Bird dog

10 reps × 3 sets per side

keep hips level

each sidestop 4/10source

Setup

Set up in a stable, comfortable position for Bird dog. Keep any needed support close before you start.

Move

Move slowly through the prescribed range for Bird dog. Match the sets, reps, hold time, load, side, and rest shown in the plan.

Cue

keep hips level

Stop / modify

Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit.

Band pull apart

15 reps × 3 sets

squeeze + depress shoulder blade

Bothstop 4/10videosource

Setup

Set up in a stable, comfortable position for Band pull apart. Keep any needed support close before you start.

Move

Move slowly through the prescribed range for Band pull apart. Match the sets, reps, hold time, load, side, and rest shown in the plan.

Cue

squeeze + depress shoulder blade

Stop / modify

Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit.

Bulgarian split squat

8 reps × 3 sets · 10kg

Leftstop 4/10videosource

Setup

Set up in a stable, comfortable position for Bulgarian split squat. Keep any needed support close before you start.

Move

Move slowly through the prescribed range for Bulgarian split squat. Match the sets, reps, hold time, load, side, and rest shown in the plan.

Cue

Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.

Stop / modify

Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit.

Dead bug

10 reps × 3 sets

press low back into the floor

Bothstop 4/10videosource

Setup

Set up in a stable, comfortable position for Dead bug. Keep any needed support close before you start.

Move

Move slowly through the prescribed range for Dead bug. Match the sets, reps, hold time, load, side, and rest shown in the plan.

Cue

press low back into the floor

Stop / modify

Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit.

Foam roll quads

1m hold × 2 sets per side

each sidestop 4/10source

Setup

Set up in a stable, comfortable position for Foam roll quads. Keep any needed support close before you start.

Move

Move slowly through the prescribed range for Foam roll quads. Match the sets, reps, hold time, load, side, and rest shown in the plan.

Cue

Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.

Stop / modify

Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit.

Wrist extension with band

15 reps × 3 sets

Rightstop 4/10source

Setup

Set up in a stable, comfortable position for Wrist extension with band. Keep any needed support close before you start.

Move

Move slowly through the prescribed range for Wrist extension with band. Match the sets, reps, hold time, load, side, and rest shown in the plan.

Cue

Use smooth control. Avoid rushing, holding your breath, or pushing through sharp pain.

Stop / modify

Stop, reduce the range or load, or skip this exercise if pain is sharp, worsening, or above the plan limit.