Faster recovery: 1 Day

This schedule is for patient after physiotherapy duration.  50 minutes 3 days a week.

Snabbare återhämtning efter  fysioterapi och fot operation.   

use this  program to feel much better!

Click on each exercise to see pictures!

 

Klicka på varje övning för att se bilder!

1. Right/ Left  leg abduction with lateral raise             2 set 30 sec

2.Back muscle balance  right/ Left leg                                        2 set 15 sec

3.Extension Flexion                                                                        4 ggr

4.Hip flexion extension   left/ Right                                             2*15                      5.single leg deadlift kettlebell  left/ Right               2*10

7.Leg deadlift cable                                                                            3*15

8.One Leg press machine left/ Right                                             2*15

9.Leg flexion  cable                                                                           2*15 

10. Glute bridge one leg right/ Left                                                 2*15

11. Hip abduction cable left/ Right                                                  2*15

12. Glute kickback cable right/ Left                                                 2*10

13.balance bosu ball standing left/ Right                                        2* 30 sec

cardio:

14.Treadmill power walk incline (0/5-4)                                        10 mins

15.Abs:                                                                                                    10 mins

16.Stretch exercises                                                                              10 mins

SSPJSSM journal of sport science and medicine  

sspjssm@swedishscientificpublications.com

REFERENCES  

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