Type of exercise | Exercises | Set |
---|---|---|
Warm up | walking (forward, backward, sidewalk, with kickboard) stretching exercise for lower extremity muscles: quadriceps, hamstrings, triceps surae, abductors and adductors of hip and gluteal muscles | 3.10 (first 4 weeks) and 10 s rest 3.12 (second 4 weeks) and 10 s rest |
Strength | Hip flexion, extension, and hyperextension, Hip abduction and adduction Knee flexion and extension, Double-Leg Calf Raise, Single-Leg Calf Raise, resisted hip extension, resisted hip abduction (resistance was considered water, noodle, and sand bag | 3.10 (first 4 weeks) and 10 s rest 3.12 (second 4 weeks) and 10 s rest |
Aerobic | Bounce: Knee lift/knee-high jog, Inner thigh lift/ankle reach Front, Leg curl/hamstring curl/heel-high jog, Kick front /straight leg Kick front/karate, Kick corner, Kick across, Kick side, Kick back, Cross-country ski, Bike on the noodle Jumping jack, Cross-country ski, Leap, Jazz kick/front, Jazz kick/corner, Pendulum | 3.12 (first 4 weeks) and 10 s rest 3.15 (second 4 weeks) and 10 s rest |
Step and proprioceptive | Gait training in anteroposterior, lateral-lateral, and diagonal. Then they will go up and down step alternating legs. Hand on hip as leg perform a rocking horse. Knee chest (supine, prone, and standing) Cross-country ski. Also, step up and step down: forward and side ward. | 3.10 (first 4 weeks) and 10 s rest 3.12 (second 4 weeks) and 10 s rest |
Core training | Stand and abduct and adduct the shoulder, Spinal rotation, standing with diagonal movement of hands with sand ball, Spinal rotation with sand ball, Bike on the noodle | 3.10 (first 4 weeks) and 10 s rest 3.12 (second 4 weeks) and 10 s rest |
Cool down | Deep breathing-forward and back ward tandem walking-static stretching interspersed with water walking- - Figure 8 arm sweep with spinal rotation and shoulder abduction and adduction. | 10 s for each stretch |