From: The Feasibility of performing resistance exercise with acutely ill hospitalized older adults
Exercise | Goal | Technique |
---|---|---|
Single leg extension (Figure 1a) | To strengthen the quadriceps muscle while maintaining proper alignment of the knee hip, and ankle. | 1. Place the legs over a half-barrel (facilitates proper positioning). |
 |  | 2. Place a weight on the ankle ~70% of the 1RM. |
 |  | 3. On exhalation, while keeping the upper leg on the barrel, extend the knee of 1 leg to a fully lengthened position. |
 |  | 4. Lower the leg on the inhale. |
Heel drag (Figure 1c) | To strengthen the hamstring muscles. | 1. Wrap a sling in a figure 8 around the foot and ankle, so that a small ring is positioned at the heel (Figure 1b). |
 |  | 2. Attach one end of a spring to this ring. |
 |  | 3. Attach the other end of the spring to the bed in line with the median sagittal plane of the leg and at a distance that will achieve muscle fatigue after 10 repetitions. |
 |  | 4. Lie in a supine position with the working leg flexed at a 110° angle and the resting leg extended. |
 |  | 5. Exhale, activate the gluteal and hamstring muscles, then move the foot as close to the buttock as possible. |
 |  | 6. Afterwards, on the inhale, return to the starting position. |
Bilateral leg extension (Figure 1d) | To strengthen the adductor muscles of the thigh and the muscles of the pelvic floor. | 1. Lie supine with legs over the barrel and the pelvis in a neutral position with a 4-inch piece of dense foam between the knees. |
 |  | 2. To activate the adductor muscles of the thigh, squeeze the foam, then simultaneously extend both legs on the exhale. |
 |  | 3. Return to the starting position on the inhale. |
Plantarflexion (Figure 1e) | To strengthen the muscles used for plantarflexion. | 1. Wear a shoe or a boot with a rigid bottom. |
 |  | 2. Choose a length of theraband™ that will fatigue the plantarflexor muscles after 10 repetitions. Place the middle of the theraband™ around the sole of the shoe and hold the two free ends of the theraband. |
 |  | 3. Plantarflex the foot on the exhale. |
 |  | 4. Return to starting position on the inhale. |
Dorsiflexion (Figure 1f) | To strengthen the muscles used for dorsiflexion. | 1. Attach a nylon circular band to one end of a spring. |
 |  | 2. Loop the band around the top of the foot then attach the other end of the spring to the bottom of the bed at a distance that provides enough tension to fatigue the muscle |
 |  | 3. Dorsiflex the foot on the exhale and return to the starting position on the inhale. |
Side lying diamond (Figure 1g) | To strengthen the gluteal muscles, the abductor muscles of the thigh, and the lateral rotators of the hip. | 1. Lie on the side, making sure that the shoulders, trunk and pelvis are perpendicular to the bed, with the hips and knees flexed at a 45-degree angle and the heels together. Place a weight over the distal thigh, if necessary, to achieve the appropriate resistance. |
 |  | 2. While exhaling, press the heels together to engage the gluteal muscles, then open the top leg to make a diamond shape. |
 |  | 3. On the inhale, return the leg to the starting position. |