HK1 – Lie on your back. Move your kneecap towards your body. Hold for 6 seconds.
HK2 – Put the towel under your knee. Press your knee downwards. Hold for 6 seconds.
HK3 – Put the towel under your knee. Lift your foot off the ground so that your knee is completely straight. Hold for 6 seconds.
HK4 – Lie on your back. Bend one leg, and another one is straight. Pul your foot up and lift your leg.
HK5 – Lie on your back. Bend one leg, and another one is straight. Move your leg outwards and slowly return to the starting position.
HK6 – Lie on your back. Bend your knee how far it is possible and slowly return to the starting position.
HK7 – Lie on the back and put your heel on your shin. Move your heel over your bone.
HK8 – Lie on your back. Bend one leg, and the opposite leg is straight with the foot pointing outwards. Lift your leg.
HK9 – Lie down on your side. Lift the lower leg and hold for 6 seconds.
HK10 – Lie down on your side. Lift your upper leg and hold for 6 seconds.
HK11 – Lie down on your side. Move your upper leg forward with the foot pointing downwards. Lift your top leg and hold for 6 seconds.
HK12 – Lie on your back and bend your knees and hips. Lift your foot off the ground so that your knee is completely straight.
HK13 – Lie on your back. Bend your knees and hips. Lift your body of the mat. Your back should be completely straight. Hold for 6 seconds.
HK14 – Lie on your back. Bend your knees and hips. Lift your body of the mat as well as your arms. Your back should be completely straight. Hold for 6 seconds.
HK15 – Lie on your back. Bend your knees and hips. Lift your body of the mat. Your back should be completely straight. Make one knee straight. Hold for 6 seconds.
HK16 – Lie on your back. Bend your knees and hips. Put the towel between your knees, and squeeze it. Hold for 6 seconds.
HK17 – Lie on your back and bend your knees and hips. Put the towel between your knees, and squeeze it. Lift your body of the mat. Your back should be completely straight. Hold for 6 seconds.
HK18 – Lie on your back and bend your knees and hips. Put the physioball between your knees, and squeeze it. Hold for 6 seconds.
HK19 – Put the physioball between your knees, and squeeze it. Hold for 6 seconds.
HK20 – Stand up straight and put your leg on the physioball. Bend knee and hip to roll the physioball toward you.
HK21 – Lie on your back and put your legs on the ball. Bend knees and hips to roll the physioball toward you.
HK22 – Lie on your back. Put your feet over the ball. Lift your body of the mat. Your back should be completely straight. Hold for 6 seconds.
HK23 – Lie on your back and put your feet on the ball. Bend your knees and hips. Lift your body of the mat. Your back should be completely straight. Hold for 6 seconds.
HK24 – Lie on your back and put your feet on the ball. Bend your knees and hips. Lift your body of the mat. Your back should be completely straight. Make one knee straight. Hold for 6 seconds.
HK25 – Lie down on your stomach and bend your knee. Move your foot outwards and slowly return to the starting position.
HK26 – Lie down on your stomach and bend your knee. Move your foot inwards and slowly return to the starting position.
HK27 – Lie on your stomach. Bend your knee and slowly return to the starting position.
HK28 – Lie on your stomach and place the elastic band around the ankle. Pul your lower leg toward your body, and then slowly return.
HK29 – Lie on your stomach. Bend your knee and place the elastic band around the ankle. Move your lower leg downwards, and then slowly return.
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HK30 – Lie on your stomach. Bend your knee and lift your leg off the mat. Hold for 6 seconds.
HK31 – Lie on your back. Bend your knees and hips. Slowly open/close your legs.
HK32 -Lie on your back. Bend your knees and hips and put the elastic band around the knees. Open your legs. Hold for 6 seconds.
HK33 – Lie on your back. Bend your knees and hips. Put the elastic band around the knees. Open your legs and lift your body of the mat. Your back should be completely straight. Hold for 6 seconds.
HK34 – Lie on your side. Bend your knees and hips. Open/close your legs.
HK35 – Lie on your side. Bend your knees and hips. Put the elastic band around the knees and open/close your legs.
HK36 – Sit with a straight leg and place an elastic band around your ankles. Pul your foot up and lift your leg.
HK37 – Sit with a straight leg and place an elastic band around your ankles. The foot is facing outward. Lift your leg.
HK38 – Lie down on your side and place an elastic band around your ankles. Lift your upper leg and hold for 6 seconds.
HK39 – Lie down on your side and place an elastic band around your ankles. Move your upper leg forward with the foot pointing downwards. Lift your top leg.
HK40 – Lie down on your side and place an elastic band around your ankles. Lift the lower leg.
HK41 – Place your heel on the wall, leg straight. Slowly bend your knee and slide down the wall.
HK42 – Lie on your stomach. Your lower legs should be hanging off the bed. Place towel just above your kneecap. Hold this position.
HK43 – Sit up straight and place the leg on the chair. Put some weight just above your knee and hold.
HK44 – Bend your knee and lift the foot of the ground. Press with your heel against the floor.
HK45 – Sitt straight and lift your knee.
HK46 – Sitt straight and put your heel on your shin. Move your heel over your bone.
HK47 – Sitt straight. Lift your foot off the ground so that your knee is completely straight.
HK48 – Stand straight and place an elastic band around the knee. Push your knee back to make your leg straight.
HK49 – Stand straight and place an elastic band around the ankle. Move your leg inward.
HK50 – Stand straight and place an elastic band around the ankle. Move your leg backward.
HK51 – Stand straight and place an elastic band around the ankle. Move your leg outward.
HK52 – Stand up straight and place an elastic band around the ankle. Move your leg forward.
HK53 – Place an elastic band around the ankle and walk sideways.
HK54 – Place an elastic band around the ankle and walk forward.
HK55 – Place an elastic band around the ankle and walk backward.
HK56 – Stand in front of the step. Place an elastic band around your ankle and step up.
HK57 – Stand to the side of the step. Put an elastic band around the ankle and step up.
HK58 – Stand in front of the step. With left leg, step onto the bench and straighten your left leg. Lift the opposite leg to make your tight parallel to the ground. Repeat on the opposite side.
HK59 – Stand to the side of the step. With left leg, step onto the bench and straighten your left leg. Lift the opposite leg to make your tight parallel to the ground. Repeat on the opposite side.
HK60 – Place your back against a wall. Slide your back down the wall until your thighs are parallel to the ground. Slowly return to the starting position.
HK61 – Place your back against a wall. Slide your back down until your thighs are parallel to the ground. Hold for 30 – 60 seconds.
HK62 – Stand straight. Slowly bend knees and lower your hips to lower your body. Keep your heels flat on the floor.
HK62a – Stand straight. Slowly bend knees, lower your hips to lower your body, and walk sideways.
HK63 – Stand straight and place an elastic band around your tights. Slowly bend knees and drop your hips to lower your body. Keep your heels flat on the floor.
HK64 – Stand straight with legs apart and foot pointing outwards. Place an elastic band around your tights and slowly bend at the knees and drop your hips to lower your body. Keep your heels flat on the floor.
HK65 – Stand up straight. Step forward with left leg, lowering your hips until both knees are bent at about a 90-degree angle.
HK66 – Stand up straight and place an elastic band around your knee to pull it outward. Step backward with your leg, lowering your hips until both knees are bent at about a 90-degree angle
HK67 – Stand up straight and place an elastic band around your knee to pull it inward. Step backward with your leg, lowering your hips until both knees are bent at about a 90-degree angle
HK68 – Place one foot on the chair. Slowly bend at the knee and drop your hips to lower your body.
HK69 – Stand up on one leg. Slowly bend at the knee and drop your hips to lower your body.
HK70 – Bend one knee while you are holding the ball against the wall with the opposite leg. Slowly bend at the knee and drop your hips to lower your body.
HK71 – Stand up straight. Step out with left foot as wide as possible while keeping the right leg straight.
HK72 – Stand up straight with the ball from your side. Push against the physioball.
HK73 – Stand up straight with the ball behind you. Push against the physioball.
HK74 – Stand up straight with the ball from the inner side of your leg. Push against the physioball.
HK75 – Stand up straight with the ball in front of you. Push against the physioball.
HK76 – Lie on your stomach. Bend the knee with your arm. Repeat with the opposite side.
HK77 – Sit. Bend knees and hips. Hold the foot together and knees apart. Slightly bend over.
HK78 – Sit and hold your legs straight. Touch your toes. Hold for 30 – 45 seconds.
HK79 – Sit and put your legs straight apart. Touch your toes. Hold for 30 – 45 seconds.
HK80 – Sit. One leg is straight and another bent. Touch your toes. Hold for 30 -45 seconds.
HK81 – Place your leg on the chair, bend your trunk, and touch your toes. Hold for 30 seconds.
HK82 – Place the inner side of your foot on the chair. Lower your hips and hold for 30 – 45 seconds.
HK83 – Stand up straight. Step out with your left foot as far as possible while keeping the right leg straight. Hold for 30 – 45 seconds.
HK84 – Stand up straight, bend one knee and hold with your hand. Pul it back as far as possible.
HK85 -Bend one leg in the knee and hip and place it on the chair. Lean forward and hold for 30 – 45 seconds.
HK86 – Sit up straight. Put your right ankle at the top of the left knee. Move your trunk forward.
HK87 – Place the outside of your shine on the table. Bend forward your trunk.
HK88 – Cross your left leg behind the right leg. Bend to the right side and hold for 30 seconds.
HK89 – Lean sideways against a wall and cross your left leg behind the right leg. Push the pelvis in the direction of the wall.
HK90 – Lie down on your back and bend your knees. Place your left foot over the right knee.
HK91 – Ride stationary bike
LB92 – Stand on one leg. Lift the second leg of the floor, forward. Hold for 30 seconds.
LB93 – Stand on one leg, lift the opposite leg to the side. Hold for 30 seconds.
LB94 – Stand on one leg. Lift the opposite leg of the floor backward. Hold for 30 seconds.
LB95 – Stand on one leg and close your eyes. Lift the opposite leg of the floor, forward. Hold for 30 seconds.
LB96 – Stand on one leg and close your eyes. Lift another leg to the side. Hold for 30 seconds.
LB97 – Stand on one leg and close your eyes. Lift the second leg of the floor backward. Hold for 30 seconds.
