Step Ups 2 Ways

In this video I am demonstrating the forward and lateral step up exercise. This is great for increasing strength and motor control of the hips, knees, and legs. It is great for balance as well. Forward Instructions: 1) Place a step near something to hold on to for balance as needed. Place the exercising leg on the center of the step. Perform barefoot for the best results. 2) Find a neutral upright stance with your core engaged. Lean forward over the leg on the step. 3) Breathe out and press through your heel to bring yourself to the top of the step. You can either place the opposite foot on the step or keep it elevated to add in balance work. Make sure to keep the knee tracking over the middle of your foot. 4) Breathe in and slowly return the opposite leg to the floor behind you. Repeat exercise as prescribed by your physical therapist. Lateral Instructions: 1) Place a step near something to hold on to for balance as needed. Stand to the side of the step and place the inner leg on the center of the step. Perform barefoot for the best results. 2) Find a neutral upright stance with your core engaged. Lean over the leg on the step while keeping the spine neutral. 3) Breathe out and press through your heel to bring yourself to the top of the step. You can either place the opposite foot on the step or keep it elevated to add in balance work. Make sure to keep the knee tracking over the middle of your foot. 4) Breathe in and slowly return the opposite leg to the floor to the side of the step. Repeat exercise as prescribed by your physical therapist. Tips: -Keep the pelvis level throughout the exercise. You can have your hands on your pelvis to monitor or watch yourself in a mirror. -Make sure the knee does not cave in towards the opposite leg. -If balance is an issue, hold on lightly to a surface to keep stable. -You can make this harder by performing on a higher step or add weight to your outer hand. DISCLAIMER: This video is not to be used as medical advice or a treatment plan, and is intended for general education and demonstration purposes only. This video should not be used to self diagnose or self treat any medical or physical condition. Consult with your healthcare professional before attempting any exercise program. If any exercise promotes pain, refrain from performing that exercise and seek professional medical attention