Welcome to Day 6!
Crutches require significant upper body strength. Today's 10-minute routine builds the strength you need while preventing muscle loss in your injured leg.
⚠️ Medical Clearance Required: Get your doctor's approval before starting any exercise program. Stop immediately if you experience pain beyond normal muscle fatigue.
The 10-Minute Daily Routine
Do this every morning to build strength and endurance:
💪 Exercise #1: Seated Chest Press
Targets: Chest, shoulders, triceps (crutch pushing muscles)
How to do it:
- Sit in sturdy chair with back support
- Hold water bottles or light dumbbells (2-5 lbs) at chest level
- Push forward like pushing crutches, fully extend arms
- Slowly return to start
- Repeat: 3 sets of 12 reps
💪 Exercise #2: Tricep Dips (Modified)
Targets: Back of arms (critical for crutch support)
How to do it:
- Sit on edge of sturdy chair
- Place hands beside hips, fingers forward
- Slide butt off seat, supported by arms
- Bend elbows 90 degrees, lower down
- Push back up
- Repeat: 3 sets of 10 reps
💪 Exercise #3: Shoulder Raises
Targets: Deltoids, rotator cuff (stabilizers)
How to do it:
- Stand or sit with good posture
- Hold water bottles at sides
- Raise arms straight out to sides to shoulder height
- Hold 2 seconds, lower slowly
- Repeat: 3 sets of 15 reps
💪 Exercise #4: Core Bracing
Targets: Abs, lower back (balance and stability)
How to do it:
- Sit upright in chair
- Tighten abs like bracing for a punch
- Hold 10 seconds while breathing normally
- Release and rest 5 seconds
- Repeat: 10 times
💪 Exercise #5: Good Leg Calf Raises
Targets: Calf (prevents overuse injury in supporting leg)
How to do it:
- Stand on good leg (hold counter for balance)
- Rise up on toes, hold 2 seconds
- Lower slowly
- Repeat: 3 sets of 20 reps
💪 Exercise #6: Quad Sets (Injured Leg)
Targets: Thigh muscle (prevents atrophy)
How to do it:
- Sit with injured leg straight
- Tighten thigh muscle, push knee down toward floor
- Hold 5 seconds
- Repeat: 3 sets of 15 reps
*This is safe even for non-weight bearing - muscle contraction without movement
Progression Plan
Week 1-2: Master the form, use body weight or light resistance
Week 3-4: Increase to 3-5 lb weights
Week 5-6: Increase to 5-8 lb weights
Week 7+: Add extra sets or reps
Your Day 6 Action Steps
- Complete the 10-minute routine this morning
- Set a daily reminder for your workout time
- Track your progress (reps, sets, how you feel)
- Get water bottles or dumbbells if needed
What's Coming Tomorrow
Tomorrow is the final day: Day 7: Long-Term Success + Community Access. You'll learn:
- How to transition off crutches safely
- Signs you're ready to reduce crutch use
- Maintaining strength post-recovery
- Join our supportive community
- Resources for continued success
See you tomorrow for the final day! 🎯