Home Exercises

At Avida Physical Therapy we specifically design exercises for each individual.

We have included a few videos of exercises that are often used in physical therapy programs on our website.

At Avida Physical Therapy we specifically design exercises for each individual. Although some of these exercises may look familiar, they are developed and given to our patients after a thorough musculoskeletal evaluation.

We invite you to view our videos, but cautiously remind viewers that the exercises are not for general population participation.

Quadruped Planks - Advanced Exercise

Focus: This exercise will work your core, shoulders, and glutes/hamstrings (the back of your thigh).

Explanation: This video reviews the two plank positions from last week. But if you're feeling up for a different challenge, continue watching. Notice how the position turns into an “ab hold” (straight arm, straight leg plank). Make sure you keep your pelvis in a neutral position so your back does not sway or arch and then alternate with hip/leg extensions. Remember, you are not trying to go as high as you possibly can with each leg. Going as high as you can will cause your back to sway or curve. Maintain a steady core, do not allow your body or hips to tilt in order to help lift your legs.

Repetitions: Try doing 2-3 sets of 10-15 repetitions - alternate your legs so it's a 1 and 1, 2 and 2 count.

Quadruped Planks

Focus: This exercise will work your core, shoulders, and quads (the fronts of your thighs).

Explanation: This is a different spin on regular planks (on elbows and toes with legs straight). Instead, get onto your hands and knees, digging your toes into the floor. Pull your stomach in tight but be sure to keep your back flat (don’t let it sway or arch). Keep your toes and hands firmly on the floor and slowly raise your knees up so they are no longer in contact with the ground. The higher your raise your knees, the easier the exercise. If they are just barely raised off the floor, your body has to work harder to maintain this position.

Repetitions: Hold this position for 10-30 seconds. If you're really advanced, you can lean forward more, over your arms (seen in the video) and hold the position for closer to a minute. Work towards doing 3-5 repetitions.

Mousehole with Clamshells

Focus: This exercise can be used to strengthen core muscles (i.e. abdominals, lower back muscles) and hip muscles (hip external rotators, hip adductors/abductors).

Explanation: Begin the exercise by lying on your side (you will repeat this on the other side afterwards) with your head on a pillow which is on top of your bottom arm. Bend both knees slightly. Create your “mousehole” by hiking your bottom hip (similar to a side crunch, but on the side in contact with the floor) . You can slide your bottom shoulder down slightly to help make the mouse hole bigger (I'm showing you the mouse hole with my hand by sliding it under me before placing it on my hip). Once you have your mouse hole, hold that position while you lift both feet off the table/floor. The bottom knee will stay in contact with the table/floor while you lift and lower your top knee, keeping your feet “glued” together.

Repetitions: Do this exercise for 10-20 repetitions on each side and challenge yourself to 2-3 sets each side! You should feel this in your core and your hips.

Mousehole with Hip Abduction

Focus: This exercise can be used to help strengthen core muscles (i.e. abdominals, lower back muscles) and hip muscles (hip abductors - glute med).

Explanation: Begin the exercise by lying on your side (you will repeat this on the other side afterwards) with your head on a pillow which is on top of your bottom arm. Be sure to keep BOTH legs straight. In order to create your "mousehole" you need to make your top leg "longer" than your bottom leg and perform a “side crunch” on the side in contact with the floor. In the video, you can see this by me bringing my bottom hip up towards my shoulder while I "lengthen" my top leg. You can slide your bottom shoulder down slightly to help make the mouse hole bigger (I'm showing you the mouse hole with my hand by sliding it under me before placing it on my hip). Once you've gotten into position, place your hand on your hip (to make this exercise easier you can keep it on the floor in front of you), then raise your top leg up and down while maintaining a straight leg and not losing your mouse hole.

Repetitions: Do this exercise for 10-20 repetitions on each side and challenge yourself to 2-3 sets each side. You will feel this in your top hip, sometimes even in your bottom hip, and in your core.