Exercise

Exercises to do at home for my feet issues:

• 4 stretches: quad stretch & 3 different calf stretches
• 4 strengthening: leg lifts and clam shells using theraband for resistance; fire hydrants with resistance (I stopped these when my back started hurting); heel raises

Exercises to do at home for my back pain and posture issues: 

• WITYs on an exercise ball
• waist-height rows using theraband
• chest-height rows using theraband
• chin tucks
• half locust
• drawing the arrow
• opening the book
• fainting lady stretch

Exercises I have done at physical therapy that I could do at home (many of these are my names rather than official ones)

• box lunges
• kneeling angel wings
• minor bird-dogs (also recommended by previous PT)
• baby Gregor Samsas (also recommended by previous PT)

There are some other balance exercises that I could possibly adapt to do with a theraband.