Healthy Living

Your Personal Exercise Program

Choose a preferred language

Six-week exercise program chart for tracking repetitions or sessions per day of ankle pumps, quad sets, gluteal sets, heel slides, short-arc knee extensions, straight leg raises, standing knee bends, long-arc knee extensions, stationary bike, sitting knee extensions, and walking.

© 2000-2026 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
Related Articles
Read article
Urgent Care
Jaw Fracture

You have a broken jaw, or mandible bone. This is called a jaw fracture. It may be a minor break in the bone. Or you may have a major break, with the bone moving out of place. Learn how to care for the fracture as you heal.

Read article
Orthopedics
Confirmed Scaphoid Wrist Fracture

A scaphoid fracture is a fracture in one of the small bones of the wrist. This bone heals slowly. Some scaphoid fractures don't heal correctly, and may need surgery.

Read article
Orthopedics
Herniated Intervertebral Disc

A herniated disc happens when a spinal disc tears. Read on to learn about home care and general care for this condition.

Read article
Orthopedics
Crush Injury of the Hand, No Fracture

You have a crush injury of your hand. This causes local pain, swelling, and sometimes bruising. You don't have any broken bones. This injury may take from a few days to a few weeks to heal.