PNF Lower Extremities D1 & D2: http://www.AskDoctorJo.com Here are some PNF lower extremities exercises in the D1 and D2 pattern in both flexion and extension. For more physical therapy videos or to see my blog post about this video, visit http://www.askdoctorjo.com/content/pnf-exercises-lower-extremities

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Once working your legs in a single plane becomes easy, you can work them in different planes of movement with PNF exercises. PNF stands for Proprioceptive Neuromuscular Facilitation. I am going to show you them in standing so they not only challenge your movements, but they also challenge your balance.

The first pattern is the D1 pattern. It looks almost like a figure 4 to start with. You want to start with hip flexion, hip abduction, hip external rotation, dorsiflexion, and inversion of the foot. Then take the movement down and out into hip extension, hip internal rotation, plantarflexion, and eversion.

The next pattern is the D2 pattern. It looks like a dog peeing! With your leg away from you, start with hip flexion, hip abduction, hip internal rotation, dorsiflexion, and eversion. Then pull your leg in and behind you to hip extension, hip adduction, hip external rotation, plantarflexion, and inversion.

Try to make it as smooth as possible, and try to keep your balance!

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.