TRADITIONAL THAI MASSAGE. Peanchai Khamwong (ผศ. ดร. เพ ยรช ย คำวงษ )
|
|
|
- Buck Barton
- 5 years ago
- Views:
Transcription
1 TRADITIONAL THAI MASSAGE Peanchai Khamwong (ผศ. ดร. เพ ยรช ย คำวงษ )
2 Traditional Thai Massage Definition Thai massage is the name of the traditional massage techniques of Thailand, used to alleviate personal discomfort and promote general well being...is developed in Thailand, and influenced by the traditional medicine systems of India, China, and Southeast Asia.
3 History of TTM The founder of Thai massage and medicine is said to have been Shivago Komarpaj (Jīvaka Komarabhācca), who is said in the Pāli Buddhist Canon to have been the Buddha's physician over 2,500 years ago. Drawings of accpressure points on "Sen" lines at Wat Pho temple in Bangkok, Thailand.
4 Rural and Royal traditions
5 Wat Pho temple in Bangkok The center of the Royal Tradition of Thai medicine
6 The Shivaga Komaraphat Institute A traditional medicine hospital in Chiang Mai, northern Thailand
7 Medical and Physiological principle The purpose of Thai massage is to bring wellness to the whole body system, via the manipulation of the energy lines, encouraging health promotion. There are 72,000 lines (sen) Theory The 10 sen or energy lines that run through the body. By stimulating these, the masseur can alleviate suffering and bring strength and harmony back to the body.
8 Physiological & psychological effects Increases blood circulation and removes waste products. Relaxation of muscle tissue and relieving pain. Increases the range of motion of the joints. Alleviates disorders of the digestive system as well, by helping with constipation, relieving the tension of the visceral organs. Psychologically the patient feels warmth and touching, general relaxation and a deep sense of over all well being.
9 Anatomical Elements and the sen Element Physical processes Psychological and spiritual processes Corresponding Sen Earth Skin, muscle, bone, connective tissue, fat Lethargy, fatigue, obesity Itha Water Blood, eyes, body fluids, urine, semen Stagnation, stubbornness Sahatsarangsi, Tawaree Air Respiratory system, intestines, sexuality, Aging, mobility Stress, anxiety, psychological disorders Kalatharee, Sumama, Lawusang, Ulanga, Nantakawat, Kitcha Fire Body temperature, circulation, metabolism, infection Aggression, tension, violence, Pingala, Kalatharee
10 Energy line or Sen sib (ten lines) This energy is known as Sanskrit 1. Ittha 2. Pingkhala 3. Sumana 4. Kalathari 5. Sahatsarangsi 6. Thawari 7. Lawusang (Chanthapusang) 8. Ulangka (Rucham) 9. Nanthakrawat 10. Khitchanna
11 1). Sen Ittha Starts at the navel, runs down the front of the left thigh, turns left at the knee, ascends the back of the left thigh, ascends the left side of the spine (in laminar groove), finishing at the left nostril.
12 2). Sen Pingkhala Same as Ittha but right side.
13 3). Sen Sumana Starts at the navel, run straight up and inside the throat, finishing at the base of the tongue.
14 4). Sen Kalathari Starts at the navel and divides into 4 branches. Two travel up to the shoulder and down the middle of the arms to the hand, branching out to the tips of each finger. Two travel down the lower part of the body, through the middle of the legs to the feet, branching out to the tips of each toe.
15 5). Sen Sahatsarangsi Starts at the navel, descends the inner left leg, turns at the ankle and runs back up the body, through the throat and finishes at the left eye.
16 6). Sen Thawari Same as Sahatsarangsi but right side.
17 7). Sen Lawusang (Chanthapusang) Starts at the navel, runs up through the throat and stops at the left ear.
18 8). Sen Ulangka (Rucham) Same as Lawusang but right side.
19 9). Sen Nanthakrawat Two lines. One starts at the navel and travels to the urethra (Sen Sikhini). The other starts at the navel and runs to the anus (Sen Sukhumang).
20 10). Sen Khitchanna Similar to Nanthakrawat. Starts at the navel and descends to the sex organs; penis ( Sen Pittakun) or the vagina (Sen Kitcha).
21 Interviewing the client Client profile form
22 Preparation The massage recipient changes into loose, comfortable clothes and lies on a mat or firm mattress on the floor.
23 The four principles of Thai massage 1. Always start from the extremities of the body (laterally), work towards the core of the body (medially) 2. Always start from the bottom (the feet) and towards the top (the head) 3. Always perform meridian work first, then joint mobilization, then Yogic stretching 4. Give balance massage. Steps you perform to one side, you should perform to the other.
24 Basic techniques Hand techniques Palm press Palm circles Thumb press Finger press Finger circles Forearm roll Elbow press Advanced press Thai fist Thai chop
25 Kinds of Massage 1. Stretching massage 2. Energy lines massage 3. Acupressure massage
26 The Order of Basic Massage 1) Lying on the back Feet, Ankles, Leg, Stomach, Chest and arms 2) Lying on the side Energy lines of legs 3) Lying on the stomach Feet and legs, Lower back, Spine, and Shoulder 4) Sitting Arms, shoulders, Head, and Neck
27 Duration The duration of treatment is the choice of the receiver it could be anything from half an hour to 3 hours. Generally, 2 hours is ideal, as it allows for full body treatment.
28 The pain threshold p. 29
29 Body mechanics 1. Always keep your back straight 2. Your strength comes from your legs and hips, not your arm or back 3. Translate body weight though straight elbows, wrists, and fingers 4. When you need increased leverage, bring your center of gravity (your waist) up over the client
30 Contraindications Pregnancy Inflammation Muscle injuries and bone fractures Joint dislocation and skin diseases Cut, wounds and fungus Menstruation Venous problems (varicose veins, thrombosis, etc) Heart condition (unstable hypertension, pacemaker)
31 Practical Sessions Basic sitting positions 1. Sit down 2. Sit on heels
32 Basic sitting positions 3. Sit up 4. Sit half-kneeling
33 Practical Sessions Hand positions 1a.Thumb press (TP) 1b Thumb circle (TC)
34 Hand positions 2. Double thumb press (DT) 3. Cross thumb press (CT) 4. Side thumb press (ST)
35 Hand positions 5a. Facing thumb touching (FTT) 5b. Facing thumb apart (FTA) 6. Finger circle (FC)
36 Hand positions 7a. Heel press (HP) 7b. Double heels press (DHP)
37 Hand positions 8a. Palm press (PP) 8b. Double palms press (DPP)
38 Hand positions 9a. Elbow press (EP) 9b. Elbow circle (EC)
39 Hand positions 10a. Arm press (AP) 10b. Arm circle (AC) 10c. Arm roll (AR)
40 Practical Sessions Feet Legs Arms Back Neck
41 Massage in Missoula, Montana
42
Sai s Visiting Thai Massage
Sai s Visiting Thai Massage Covering Leeds and Surrounding Area s www.saithaimassage.co.uk Page 1 Contents What is Thai Massage The Benefits of Thai Massage My Visit explained Disclaimer www.saithaimassage.co.uk
10 Best Yoga Poses For Diabetics
10 Best Yoga Poses For Diabetics Along with well balanced diet and nature cure treatment, Yoga should be done for good control of blood sugar level. Asana, specifically useful to improve functions of the
Stretching - At the Workstation Why is stretching important?
Stretching - At the Workstation Why is stretching important? No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done. Working at a computer
Chapter 9: Exercise Instructions
RESOURCES RESEARCHERS / MEDICAL HOW TO HELP SPONSORS GEHRIG CONNECTION MEDIA TELETHON MDA.ORG search our site Go MDA/ALS Newsmagazine Current Issue Home> Publications >Everyday Life With ALS: A Practical
Bodily Adjustment and Lymph Cleansing Set
Bodily Adjustment and Lymph Cleansing Set 22 exercises 47 min - 54 min Kriya: Yoga Sets, Meditations, Classic Kriyas 1. Head Tilt - Mouth Open Comments: This kriya works on adjusting the jaw. Head Tilt
Low Back Program Exercises
Low Back Program Exercises Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite
UPPER BODY STANDING 12. March in place (hand to opposite knee) For more intensity raise arms above head if your balance is GOOD. 13.
LOW IMPACT EXERCISES SITTING 1. Breathe 2. Half circles with head 3. Neck movements (Chin to chest, ear to shoulder) 4. Neck Stretch Sitting in your chair, reach down and grab the side of the chair with
ESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide
ESI Wellness Program The BioSynchronistics Design Industrial Stretching Guide ESI Wellness The BioSynchronistics Design Industrial Stretching Basics Stretch 2-4 times/day Hold each Stretch for 5 seconds
Low Back Pain Home Exercises
Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.
Kriya for Neutral Mind
Kriya for Neutral Mind Bron: The Ten Light Bodies of Conciousness van Nirvair Singh Khalsa Alternate Nostril Breathing 3 MINUTES. If you don t have time to do anything else before you meditate, then this
Cardio and Core. Exercise intensity moderate to high.
Cardio and Core Cardio and Core Introduction This exercise routine is created for men and women to target their cardiorespiratory endurance along with their core muscles. Throughout this workout there
Stretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches
/? 2 K T Stretches & Poses After You Wake Up Performing these stretches and yoga poses as soon as you wake up is recommended if you want to relieve tension, aches, improve flexibility and mobility, avoid
Thai Table Massage. SoaringCraneMassage.com. Copyright 2018 Eric Spivack
Thai Table Massage Reasons to practice on a table: Easy to adapt traditional mat poses to the table Approximately 80-85% of mat poses can be adapted to the table Thai Table poses are based on the same
Mindful yoga for stress movement practice
Mindful yoga for stress movement practice The following sequence is more or less what we practised in the workshop. You can do it all if you have time, or if you just have a few minutes do one or two poses
Quads (medicine ball)
Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso
The In Bed Workout or the Getting Up Routine
The In Bed Workout or the Getting Up Routine This is a great way to wake up and make good use of time. Just think, instead of lying there wasting 10 minutes thinking about getting up, you can complete
All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy
All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management By: James J. Messina, Ph.D. Benefits of regular
ORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1
TRAINING SESSION OPEN DOORS DESCRIPTION PICTURE PICTURE PICTURE COUCH STRETCH Bring your knee as close as possible to the wall and straighten upper body backward; you need to be able to activate your glutes
Kath s Summer Fitness Exercises
Kath s Summer Fitness Exercises Enjoy your summer with a mixture of different exercises i.e. walking, swimming, cycling etc. The following session can last for 15 30 minutes or longer if you do more repetitions.
Fundamentals of Thai Table Massage
Fundamentals of Thai Table Massage Eric Spivack LMT, BCTMB, EAMP, RTT 1 FUNDAMENTALS OF THAI TABLE MASSAGE ERIC SPIVACK, LMT, BCTMB, EAMP, RTT AMTA 2018 NATIONAL CONVENTION WASHINGTON, D.C. AUGUST 10,
Range of motion and positioning
Range of motion and positioning Learning guide Why is motion important? Most people take free, comfortable movement for granted. Motion is meant to be smooth and painless. The ligaments, tendons, muscles,
Getting The Body Out of Distress
Getting The Body Out of Distress 18 Exercises 22 min - 22 min I am a Woman - Creative, Sacred, Invincible This moves the energy in every part of the body systematically. This kriya can bring great change.
Classroom yoga (Elementary and Middle school)
Classroom yoga (Elementary and Middle school) Yoga helps children (and teachers!) focus, relax and be mentally alert. Take 5 or 10 minutes out of your day to share all or some of these easy exercises with
foam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) copyright whatactuallyworks 2011!
foam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) Cat stretch 1. Place the roller on the floor 2. Knees and arms shoulder width apart. With you hands on the roller. Roller should be directly
Home Workout with Household Items
Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights
Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics
Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your
It is recommended that a person break for 5-10 minutes for every hour spent at a workstation.
Office Stretches Why is stretching important? No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done. Working at a computer often involves
Tuning in Before beginning Kundalini Yoga practice, always "tune in" by chanting the ADI MANTRA. Click here for full details
KUNDALINI YOGA SPINAL KRIYA To Begin Sit quietly and be with your breath. Consciously slow down the breath and breathe from the belly. Be with the sensations in your body. Tune into your own rhythm. Allow
Core and Flexibility Workout
43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Core and Flexibility Workout This workout focuses on strengthening the core with challenging exercises that
ICU: Rehabilitation Programme
Information and exercises ICU: Rehabilitation Programme Introduction During an ICU stay, maintaining a patient s stamina, muscle strength and general movement is very important to their prolonged recovery.
DEEP TISSUE FOAM ROLLER MASSAGE GUIDE
Recover, Recharge, & Renew your body and mind with RE by Empower. Soothe everyday aches & pains; reduce tension & stress; and improve your overall health. DEEP TISSUE FOAM ROLLER MASSAGE GUIDE Three phases
JUMP START 2.0 WEEK #1
JUMP START.0 WEEK # DAY WORLDS GREATEST WARM UP SQUAT REACH This Week -We are doing circuits. - sets of moving from exercise A-B-C-D-E-F and then back round again to A. So A-, B-, C-, D-, E-, F, then back
RELAXATION SCRIPT. Pause 10 counts.
RELAXATION SCRIPT Begin by lying on your back with your eyes closed. Allow your feet to fall slightly apart with arms relaxed away from your sides. Scoop your tailbone under and position your hips and
Breathing for Relaxation
YOGA POSES Enliven your days with the benefits of yoga. Discover physical and breathing poses to complement your mood, calm your mind and achieve balance in your body. Breathing for Relaxation Sit cross-legged
Yoga for your Neck and Shoulders
Yoga for your Neck and Shoulders Refrain from judging or placing high expectations on yourself as you learn these exercises. When you feel discomfort or pain, simply stop. If you feel dizzy or nauseous
Contact to the ground
Contact to the ground Lie down on the floor, as flat as possible. Let your arms and legs rest on the ground. Close your eyes if it feels comfortable. Focus on how your body takes contact to the ground.
Three Simple Yoga Poses for Relief from Menstrual Cramps
Three Simple Yoga Poses for Relief from Menstrual Cramps Are you in pain during your periods? Many of us suffer from menstrual cramps, but the good news is that we don t have to. Here s how you can manage
Take a few minutes for yourself and incorporate some Office Yoga into your daily routine. Benefits of Office Yoga Include: Before you begin:
OFFICE YOGA Working in an office or at a computer for prolonged periods of time can put strain on the neck, shoulder and back muscles which in turn can lead to tension and stiffness. This tension can cause
HOME EXERCISE PROGRAM FOR HIP CONDITIONING
Exercise Program for: Prepared by: Seasons Family Medicine 37 South 2nd East Rexburg ID, 83440 (208) 356-9231 HOME EXERCISE PROGRAM FOR HIP CONDITIONING The stretching exercises below may be done in addition
Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises
Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have
Information Guide. Your Health and Fitness. Chair-based mobility exercises
Information Guide Your Health and Fitness Chair-based mobility exercises What this guide is about Mobility exercises involve taking joints through their range of motion. Their purpose is to lubricate the
Neck Rehabilitation programme for Rugby players.
Neck Rehabilitation programme for Rugby players. The programme consists of two parts, first the Therapeutic Exercise Programme to improve biomechanical function and secondly the Rehabilitation programme
Prater Chiropractic Wellness Center 903 W. South St. Kalamazoo, MI PH: (269)
Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning
copyrighted material by PRO-ED, Inc.
Contents Preparation for Functional Sitting Partial Pull to Sit.......................................................... 2 Pull to Sit................................................................ 3
Beginner to Advanced Loop Band Exercises
Beginner to Advanced Loop Band Exercises CONTENTS Important Information 3 Product Maintenance 4 Exercise Safety 5 Body Area s 6 Band Exercise Images 7 Biceps Bicep Curls 8 Shoulders Shoulder Raises 9 Legs
Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement
Tel: (905) 886-1212 Email: info@drwilderman.com Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Aerobic Exercise Recommendations With a disc injury,
EXERCISE INSTRUCTIONS
EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension
JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round
Strength Training for Marathoners
Strength Training Benefits: Increase Strength Increase Bone Density Increase Metabolism Increase Cardio Fitness Increase Running Performance Decrease Injuries Strength Training for Marathoners General
Walking/Running Stretch Routine
Walking/Running Stretch Routine Quadriceps Stretch With left hand grasp your right ankle, gently pull heel toward buttocks until stretch is felt. Repeat on opposite side. Walking/Running Stretch Routine
Static Flexibility/Stretching
Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior
Sets: 3 Time: 30 seconds; ideally performed during cool-down; dynamic stretching for warm-up
Dan Christoffer, EdD, ATC, ATR Mayo Clinic Sports Medicine Charlton LC 200 First Street SW Rochester, MN 55905 Email: christoffer.daniel@mayo.edu https://sportsmedicine.mayoclinic.org 1. Sleeper Stretch
Unit 1 Yoga Guide. Why Yoga?
Why Yoga? The American Academy of Pediatrics (AAP) and The National Association of the Education for Young Children (NAEYC) recommend that children should participate in activities that support the development
Flexibility and Stretching
Flexibility and Stretching Stretching before exercise prepares the joints for motion, helps avoid injury and increases the range of motion of the area being stretched. After exercise stretching reduces
BeBalanced! total body training
BeBalanced! von Manuela Böhme made in switzerland 1 sponsored by As a therapy and training device, the AIREX Balance-pad Elite covers a large spectrum of possible applications. Thanks to its destabilising
Stretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly.
Stretching Stretching the Major Muscle Groups Static Stretches Hamstrings: Hang down and try to reach your toes; don t push it. Keep legs and back straight. Just go down to a comfortable level for your
Seniors Helping Seniors Stretch Routine TRAINING PEER LEADERS TO SUPPORT SENIORS HEALTH AND WELLNESS
Seniors Helping Seniors Stretch Routine TRAINING PEER LEADERS TO SUPPORT SENIORS HEALTH AND WELLNESS 2018 - BACK STRETCHES Back Extensions Hold for about 10 seconds Back Flexion Back Rotation, each side
Range of motion and positioning
Range of motion and positioning Teaching guide To use this lesson for self-study, the learner should read the material, do the activity, and take the test. For group study, the leader may give each learner
Full Body. Strengthening Routine
Full Body Strengthening Routine Full Body Strengthening Routine Strengthening activities are recommended 2 to 4 days a week to help improve strength, reduce body fat, risk of osteoporosis, stress, and
Parvatasana. (Mountain pose)
Parvatasana (Mountain pose) Parvatasana in Sanskrit means mountain. In this posture the body is stretched to look like a mountain. To relieve stress and revitalize your tired body and mind, parvatasana
Easy Yogic Breathing for a Restful Sleep
YOGA POSES Enliven your days with the benefits of yoga. Discover physical and breathing poses to complement your mood, calm your mind and achieve balance in your body. Easy Yogic Breathing for a Restful
Stretching. Back (Latissimus dorsi) "Chicken Wings" Chest (Pec. major + Ant. deltoid) "Superman" Method: Method: 1) Stand tall and maintain proper
Chest (Pec. major + Ant. deltoid) "Chicken Wings" Back (Latissimus dorsi) "Superman" 1) Stand tall and maintain proper 1) Reach hands overhead and lumbar curve. grasp one wrist. 2) Place palms on lower
ACUPUNCTURE POINTS STIMULATION WITH ACUPUNCTURE PEN A GENERAL GUIDE TO PAIN RELIEF
ACUPUNCTURE POINTS STIMULATION WITH ACUPUNCTURE PEN A GENERAL GUIDE TO PAIN RELIEF What is Acupuncture? Acupuncture dates back over three thousand years, but only recently has it begun to gain recognition
Mobility sequencing!
Mobility sequencing When practicing joint mobility drills we have the opportunity to improve our movement. The muscles associated with the joint being mobilised as well as the joint itself will improve
Ardha-matsyendrasana (Lateral spinal twist pose)
Ardha-matsyendrasana (Lateral spinal twist pose) 1. Sit upright, and stretch out the legs. 1. Fold the left leg at the knee so that the heel presses the pelvic bones (anus). 2. Bend the right leg also
WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM
DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES
Power Plate Beat The Muffin Top
Power Plate Beat The Muffin Top 1 This high intensity Acceleration Training workout is designed to build muscle strength, power and tone. The exercises incorporate obliques and rotations to target that
Mindful Yoga Foot Foundation
Mindful Yoga Foot Foundation Did you know that with 26 bones, 33 muscles, 31 joints and over 100 ligaments per foot, our feet contain a quarter of all the bones of your body? With 250,000 sweat glands
BOOK 5 DRU YOGA TEACHER TRAINING. Positive health Positive wellbeing Positively Dru BOOK 5 ASANAS
Positive health Positive wellbeing Positively Dru BOOK 5 DRU YOGA TEACHER TRAINING BODY HEALTH PRODUCTS NOT FOR PROFIT & MIND & NUTRITION DRU PROJECTS YOGA A UTTHITA TRIKONASANA EXTENDED LATERAL TRIANGLE
This Manual is copyright under the Berne Convention. In terms of the Copyright Act 98 of 1978 no part of this leaflet may be reproduced or
Basic Ball Exercise Manual Train your Core This Manual is copyright under the Berne Convention. In terms of the Copyright Act 98 of 1978 no part of this leaflet may be reproduced or transmitted in any
Exercises at your Desk
Exercises at your Desk Background Average worker spends 3 hours/day sitting A lot of us probably sit more. Long hours of occupational sitting have been linked to many health problems: increases odds of
Daily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below)
MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles
WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes
DAY # DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin Perform sets of, then on your th set you will do secs of cardio accelerator of your choice using good form.
Developed by: Physiotherapy Department Surrey Memorial Hospital. Printshop #
Developed by: Physiotherapy Department Surrey Memorial Hospital Printshop # 255171 The following exercises are intended for you to continue at home. Your physiotherapist will teach and mark the exercises
1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs
Program C1 Chest and Shoulders 1. Abs Muscle: Upper abdominals Resistance: Body weight Lie flat with legs hooked through upper bench, adjusted so that the knees and hips are at 90 degrees. Extend arms
Stretching Exercises. Improve range of motion, coordination and joint flexibility
Stretching Exercises Improve range of motion, coordination and joint flexibility The text and photographs contained on this diskette are copyrighted and registered with the United States Copyright Office
GOTIMETRAINING. P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT T R A N S F O R M Y O U R L I F E 0-3 WEEKS POST NATAL
P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT VOLUME I JULY 2016 SAFE EXERCIES FOR: 0-3 WEEKS POST NATAL 3-8 WEEKS POST NATAL 8-12 WEEK POST NATAL 12-16 WEEKS POST NATAL ES 5.50 IT 5.00 FR 8.00 GB 5.00
ELBOW - 1 FLEXION: ROM (Supine / Sitting)
ELBOW - 1 FLEXION: ROM (Supine / Sitting) Position (A) Patient: Place arm against side of trunk. Helper: Hold elbow to stabilize. (B) - Lift hand toward shoulder, palm up. - Keep wrist straight. Do sessions
Muscle Release Techniques for. Low Back Pain and Hip Pain
Muscle Release Techniques for Low Back Pain and Hip Pain The movement of the lower back is very closely correlated to the upper back, pelvis and hips. When the deep muscles of the hip are tight and contracted
Snow Angels on Foam Roll
Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat
WORLDS GREATEST WARM UP
DAY # DAY LEGS/SHOULDERS GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down
Physical Therapy for Reverse Total Shoulder Replacement
PATIENT EDUCATION patienteducation.osumc.edu Physical Therapy for Reverse Total Shoulder Replacement This handout has information about your reverse total shoulder replacement and the exercises you will
STRETCHES.
STRETCHES I have put this document together for you to learn and understand the important stretches that you should be doing regularly as part of your fitness programme so I hope it helps you. Hold each
Yoga Posture. Sit/Easy Position - Sukhasana. Dog and Cat
PDF D(7-9)6 page 1 Sit/Easy Position - Sukhasana This is a starting position that helps you to focus on awareness of breathing and on relaxation of the body and mind. This position also strengthens the
Stretching Exercises for the Lower Body
Stretching Exercises for the Lower Body Leg Muscles The leg has many muscles that allow us to walk, jump, run, and move. The main muscle groups are: Remember to: Warm-up your muscles first before stretching
www.fitnessfirst-usa.com Chest Fly Shoulders, elbows and wrists aligned in same plane with elbows at 90 degrees Feet should be staggered, and body leaning slightly forward for leverage Step far enough
Pilates Arc A DETAILED GUIDE FOR PRACTICING PILATES
Pilates Arc A DETAILED GUIDE FOR PRACTICING PILATES TABLE OF CONTENTS 1 Welcome! 2 What is Pilates? 4 Pilates Principles 5 Introduction to the Pilates Arc Pilates Arc Exercises 6 Step Roll Down Series
Cape Cod Ski Club. * Use this exercise program at your own risk. Seek medical guidance before beginning this or any other exercise program.
Cape Cod Ski Club * Use this exercise program at your own risk. Seek medical guidance before beginning this or any other exercise program. Cape Cod Ski Club - Strength Standing Wall Sit This exercise strengthens
34 Pictures That Show You Exactly What Muscles You re Stretching
By DailyHealthPostJanuary 27, 2016 34 Pictures That Show You Exactly What Muscles You re Stretching Stretching before and after a workout is a great way to promote blood flow to the muscles and increase
Spine Conditioning Program Purpose of Program
Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following
Yoga Teacher Training. Partner Yoga for Prenatal Students
Yoga Teacher Training Partner Yoga for Prenatal Students By: Nancy Wile Yoga Education Institute Yoga Education Institute, 2016 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution
Dumbbell Bent Over Lateral Rear Delt Raises / Flyes. These are harder than they look! Start with 5lbs (it will feel easy) up to 10lbs week 2.
Arms(1) Arms, Chest, AP AT P. Begin with 15-20min cardio (any machine). Bosu Ball Chest Dumbbell Press Dumbbell Bent Over Lateral Rear Delt Raises / Flyes Dumbbell Overhead Shoulder Press 2 sets 15 reps
Do the same as above, but turn your head TOWARDS the side that you re holding on to the chair.
Stretch 4-6 times per day and hold each stretch for a minimum of 30 seconds. Perform the stretch gently without bouncing. Discuss any problems with your Chiropractor. Sit upright with your head and shoulder
CORE STABILITY. N.B: If you have undergone lumbar spine surgery, only attempt these exercises after 6 weeks post op
CORE STABILITY Your core is a nature corset of muscles, wrapping around the spine and abdomen. The muscles include your back, shoulder girdle and pelvic girdle. These girdles act as anchors and allow the
KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS
KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS Add this full body cardio workout into your fitness routine on the days you want to get your heart rate up! MAMA SQUATS + ARM RAISES Recommend using
Exercise Report For: Augusta James
Exercise Report For: Optimizing Sport Performance Provided By: Greg Redman BScPT, BScKin, Wave Physiotherapy Phone: 250-763-9283 Fax:, www.wavephysio.ca Page: 1 Stretch hip flexor kneel w/ball Stretch
KILLER #1. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #1 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set.
KILLER #1 Workout Summary Don t forget to warm up and cool down! Take a 1 minute break in between each set. SERIES ONE Complete 2 sets of series one and then 2 sets of series two. EXERCISE 1 - Squats 2
2002 Physioball Supplement
2002 Physioball Supplement These exercises are not detailed on the 2002 Off-Ice Training video but will be taught in detail during the 2002 Reach for the Stars Seminar. CORE STRENGTH Physioball/ Sport
Bringing Balasana to Your Body and Mind By Dr. Puja Shah, RYT
Bringing Balasana to Your Body and Mind By Dr. Puja Shah, RYT Balasana, also known as child s pose, is a resting yoga asana practiced in the fetal position. The name is derived from the Sanskrit words
Osteoporosis Exercise:
Osteoporosis Exercise: Balance, Posture and Functional Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction You can help improve and maintain your balance, posture