| Phase 1 |
Warm-up |
Gait without dislocation |
Start this exercise, simulating a walk without dislocation. Do this exercise for 2 minutes. Do it more slowly in the first minute and in the following minute, intensify the pace. |
| Phase 1 |
Warm-up |
Gait without dislocation with LL suspension. |
Remain in the same place, keep on simulating the walk, bending the knees a little more. Do this exercise at a faster pace for 2 minutes. |
| Phase 1 |
Warm-up |
Flexion and extension of the trunk raising a ball. |
Place the ball on the floor in front of you, grab the ball bending the column forwards and stretch your arms lifting the ball until it is over your head. Do this exercise for 1 minute. |
| Phase 1 |
Strength |
LL Abduction. |
Lean on the back of a chair and raise the leg sideways. Keep a straight posture. Do 3 series of 12 repetitions for each side. |
| Phase 1 |
Strength |
Thigh back. |
Lean on the back of a chair and bend the leg contracting the back of your thigh. Do 3 series of 12 repetitions for each side. |
| Phase 1 |
Strength |
Mini squat |
Open your legs so that your feet are aligned to your shoulders. Put your hands on your waist. Squat as if you are going to sit on a chair, in a mini-squat. Do 3 series of 12 repetitions. |
| Phase 1 |
Balance |
Bending with a stick |
Stand up supported by the stick, give one step backwards bending the knees without touching the floor. Do the movement up and down. Do 3 series of 12 repetitions changing the sides. |
| Phase 1 |
Balance |
Balance on one foot |
Raise the arms sideways along with one of the legs backways. Bend your trunk forward. Keep the position for 5 seconds. Do this exercise 3 times for each side. |
| Phase 1 |
Balance |
LL Flexion |
Stand next to a chair, if necessary hold the back of the chair with one of your hands. If not necessary, keep your hands on your waist. Bend your knees and hip moving the knee towards your head. Do 3 series of 12 repetitions for each side. |
| Phase 1 |
Relaxation |
Cervical stretching |
Bend your head slightly to the left, use your hand to help the movement and stretch your neck for 20 seconds. Repeat to the other side. Do the same process stretching backwards and forwards. |
| Phase 1 |
Relaxation |
Stretching of addutors |
Sit in a chair and cross your legs. With your hands pull the leg that is on the top closer to your abdomen. Hold it for 20 seconds. Do the same movement with the other leg. |
| Phase 1 |
Relaxation |
Stretching the back of your leg. |
Sit in a chair and stretch one leg with the foot pointing upwards, bend your trunk towards the foot. Keep this movement for 20 seconds. Do the same movement with the other side. |
| Phase 2 |
Warm-up |
Gait with obstacles |
Walk forwards overcoming the obstacles in a straight line, go back doing the same movement. Walk sideways overcoming the obstacles. Do 2 series of each exercise. |
| Phase 2 |
Warm-up |
Step |
Bend hip and knees and go up a step using one foot and then the other. Do it alternating the feet. Do the movement for 2 minutes. |
| Phase 2 |
Warm-up |
Star jump |
Open your arms above your head, and at the same time open your legs quickly. Do this movement 12 times non-stop. |
| Phase 2 |
Strength |
LL extension with a chair |
Sit in a chair and keep your column straight, stretch your leg and bend the hip. Do 3 series with 12 repetitions for each side. |
| Phase 2 |
Strength |
Back of the leg with gait on the tip of your toes |
Lean against the back of the chair and move as if projecting your body upwards, sustaining it by contracting the muscles of the back of your leg. Do 3 series of 12 repetitions. Leave the chair and walk on the tip of your toes. Do 3 series of 10 steps. |
| Phase 2 |
Strenth |
Bending with body suspension. |
Sit in a chair, raise your body with the help of your arms holding the seat and bend your legs until you are close to the floor, then return to the sitting position. Do 3 series of 12 repetitions. |
| Phase 2 |
Balance |
Transferring dumbbell. |
Stand up, with your legs apart bend your trunk and do the movement of passing the dumbbell between the legs, starting the movement with the dumbbell entering between the legs and leaving on the lateral. Do 3 series of 12 repetitions |
| Phase 2 |
Balance |
Suspending an object on the lateral. |
Put your feet apart, stretch your arms above your head holding a ball. Bend the legs and trunk and move the ball to one side towards the floor. Go back to the initial position standing up and bend your body again taking the ball to the other side. Do 3 series of 12 repetitions. |
| Phase 2 |
Balance |
Bending with dumbbell |
Move your right foot a step forward, bend the left knee without touching the floor. Do the exercise alternating the feet 4 times. Do 3 series. To make the exercise a little harder you can use a dumbbell in each hand. |
| Phase 2 |
Relaxation |
Quadriceps stretching. |
Stand up behind a chair and hold the back of the chair with one hand and your foot with the other hand. Wait 20 seconds and repeat to the other side. Keep your column straight during the exercise. |
| Phase 2 |
Relaxation |
Stretching the back of your leg. |
Stand up behind a chair, hold the back of the chair with both your hands, move a step backwards and stretch the leg that is behind flexing the leg that is in front. Keep the movement for 20 seconds and do the same with the other side. |
| Phase 2 |
Relaxation |
Global stretching. |
Stand up, keep your column straight and breathe deeply. Stand on the tip of your toes, raise your arms above the head and count to 5, then release the air and go back to the initial position. Do 4 series of 5 seconds. |
| Walking |
|
Moderate walk |
Go walking in a moderate pace every other day, alternating with the exercises, either in open air or in a proper place. Walking is a low impact physical exercise which increases vitality. Keep shoulders and arms relaxed and a constant pace. Heart beat must be kept at a stable rhythm. |
