The 4-Sign & Static Leg Press Exercises for help with Orthoses

When you are prescribed custom made orthoses, you may be advised to do some exercises to help your body prepare to wear them and to make the adjustment period easier.

If you failed the Downings test during the assessment, these are the exercises we advise. They help to balance the action of the muscles within your pelvic girdle. These are isometric exercises. Please only use 20% of maximum effort.

4-SIGN EXERCISE

• Sit on a chair and lift one foot onto the opposite knee
• Place both hands on the bent knee
• Pull your knee up to your hands and resist the movement with your hands
• Only use 20% of maximum effort
• Make sure your leg doesn’t move
• You will feel the muscles in your thigh and buttock engage
• Hold for up to 20 seconds and release
• Do 4 sets on each leg
• Do first thing in the morning and last thing at night
• Do before and after periods of activity

STATIC LEG PRESS

• Sit on a chair and lift one knee towards your chest, keeping the knee bent
• Put both hands underneath the raised thigh and link your fingers
• Press your leg into your hands and resist the movement
• Only use 20% of maximum effort
• Make sure your leg doesn’t move
• You will feel the muscles around your hip engage
• Hold for up to 20 seconds and release
• Do 4 sets on each leg
• Do first thing in the morning and last thing at night
• Do before and after periods of activity