Extremity Strengthening Program
This guideline is based on a program
developed by Robert P Nirschl MD.
Printable versions of this program are
Before beginning these exercises, warm up
with a general exercise such as jumping jacks, running in place, etc. for
3 to 5 minutes.
Perform these exercises every other day for
at least 12 weeks.
Exercises should be done at a slow, measured
pace, such as 2 seconds to raise, and 4 seconds to lower.
Each exercise should be performed in a set
of 12 repetitions and held for 5 seconds unless otherwise noted.
Use a light weight - ½ to 2 pound weight
to begin, or as instructed by your physician. You may use a dumbbell, a
wrist or ankle weight.
Click on these
pictures to view each exercise in a progressive exercise sequence.
Click on these numbers to see only the