EFFECT OF STRETCH EXERCISES ON SUXAMETHONIUM INDUCED FASCICULATIONS AND MYALGIA

Size: px
Start display at page:

Download "EFFECT OF STRETCH EXERCISES ON SUXAMETHONIUM INDUCED FASCICULATIONS AND MYALGIA"

Transcription

1 Br. J. Anaesth. (1987), 59, EFFECT OF STRETCH EXERCISES ON SUXAMETHONIUM INDUCED FASCICULATIONS AND MYALGIA D. A. MAGEE AND R. J. S. ROBINSON The speed of onset of blockade and the excellent intubating conditions achieved with suxamethonium arc frequently counteracted by muscle fasciculations, increases in intragastric and intraoccular pressures (Famewo, 1981) and postoperative muscle pain. Since Churchill-Davidson demonstrated the modifying influence of pretreatment with gallamine in 1954, many forms of pretreatment have been shown to decrease the incidence of these side effects (table I), although none abolishes them totally. Investigation is made more complex since muscle pain is affected by many factors, including the time of ambulation (Churchill-Davidson, 1954), site of surgery (Brodsky and Ehrenwerth, 1980), age (Bush and Roth, 1961), pregnancy (Thind and Bryson, 1983), sex (Riding, 1975), and degree of physical fitness (Newnam and Loudon, 1966). Stretch exercises performed by athletes before physical effort have the effect, among other things, of decreasing muscle damage during, and diminishing muscle pain after, the actual exercise (Harris, 1984). The aim of this study was to apply stretch exercises to patients undergoing anaesthesia requiring tracheal intubation to determine whether a decrease in the incidence of suxamethonium-induced muscle pain could be achieved. PATIENTS AND METHODS The approval of the hospital ethics committee was obtained and each patient gave informed consent before participation. Fifty patients (ASA Class I) presenting for routine minor surgery, and who D. A. MAGEE,* M.B., B.CH., F.F-A.R.CXI.; R. J. S. ROBINSON, M.B., B.CH., FJLC.P.(C.}; Department of Anaesthesia, The Montreal General Hospital, Montreal, Quebec. Accepted for Publication: October 15, Present address, for correspondence: The Adelaide Hospital, Peter Street, Dublin 8, Ireland. SUMMARY Muscle fasciculations and pain following the administration of suxamethonium were assessed in a group of patients who performed a series of stretch exercises approximately 1 h before operation. Comparison was made with a group who received suxamethonium but no pretreatment. Fasciculations were significantly reduced in the exercised group, and the incidence of muscle pain decreased from 52% in the untreated group to 12% in the exercised group. A significant relationship was shown between the severity of visible fasciculations and muscle pain. were expected to be ambulatory on the evening of surgery, were investigated. Subjects were randomly divided into an exercise and a control group. Subjects in the exercise group performed a series of stretch exercises under the supervision of one of the authors (D.M.)- The exercises were designed to give a slow, prolonged and repetitive stretching of the muscles of the neck, shoulder Agent Gallamine Tubocurarine Self-taming Dantrolene Thiopentane Fazadinium LJgnocaine Diazepam Vecuronium Fentanyl Calcium gluconate I. Pretreatment agents shown to modify suxametkoniwninduced fasciculations or muscle pain, or both Author Churchill-Davidson Cullen Banka Collier Manani and colleagues Famewo Fassoubki and Kaniaris Verma Ferres and colleagues Lindgren and Saarnivaara Shrivastava and colleagues Year

2 FASCICULATIONS AND MYALGIA: STRETCH EXERCISES 597 Grade I II III IV TABLE II. Grading of fasciculations (Fry, 1975) Description Absent or minimal fasciculatioru: movements of tongue, corner of mouth or individual digits only. Moderate fasciculations: facial grimace, movement of hand or rotation of arm. Severe fasciculations: visible displacement of head or whole limb. Maximal fasciculations: purposefulseeming movement of limb, or generalized clonic contractions. girdle, chest and abdomen. The exercises, which lasted approximately 15 min, were performed just before premedication, and are more completely described in the Appendix. Each patient was pre-medicated with atropine and a narcotic analgesic 1 h before surgery. Anaesthesia was induced with thiopentone 4.5 mg kg" 1, followed immediately by suxamethonium 1.5 mg kg" 1 given over 5 s. After tracheal intubation, anaesthesia was maintained with nitrous oxide in oxygen supplemented with a volatile anaesthetic agent. Following the administration of the suxamethonium, muscle fasciculations were graded, according to the scale devised by Fry (table II), by the consultant anaesthetist administering the anaesthetic, who was unaware of the subject's treatment group. Each patient was interviewed on the first and second days after operation and was asked to complete a standard questionnaire, the third TABLE III. Sex and age distribution of the groups Group Exercised Control M F Age (yr) Mean (SD) M 30.2 (13.3) 30.7(12) F 35.5(11.5) 33.6(11.7) question of which was "Do you have or have you had any pain in your muscles following your operation?" The differences between groups were compared using the chi square test or Student's t test for independent samples. Spearman's rank correlation co-efficient was calculated to test the relationship between exercise, age, sex, the degree of fasciculation, and the presence or absence of muscle pain. RESULTS Table III shows the age and sex distribution of the two groups, and the incidence of muscle fasciculations and postoperative muscle pain are given in figure 1. There were no significant differences between the treatment and control groups in the distribution of sexes or mean age. Treated subjects showed significantly less severe muscle fasciculations (P < 0.001) and reported postoperative muscle pain less often than control subjects (P < 0.001). The incidence of muscle pain was significantly influenced by the severity of fasciculations (P < 0.01). The intensity of muscle fasciculation was significantly greater in female it O O.t- o Grade of fasciculation Muscle pain FIG. 1. Overall frequency of fasciculations and muscle pain in control ( ) and exercised patients

3 598 BRITISH JOURNAL OF ANAESTHESIA patients (P < 0.01), and female subjects had significantly more postoperative muscle pain (P < 0.01). There was no relationship between the age of the subjects and either the degree of muscle fasciculation or the presence of postoperative muscle pain. While conditions for intubation were not specifically investigated, there were no apparent differences between the two groups of patients, and muscle paralysis appeared to be uniformly excellent. DISCUSSION The continuing interest in new methods of preventing suxamethonium-induced fasciculations and muscle pain reflect both the importance of suxamethonium in clinical practice and the difficulty in preventing these side effects. This study has shown that stretch exercises significantly reduced the incidence of both fasciculations and postoperative muscle pain. Harris (1984) has shown that muscles are mechanically fatigued and unresponsive following stretch exercises. Muscle tone can be diminished by slow stretching of the muscle where the stretch is maintained over a period of time. The muscle stretch receptors are progressively desensitized as the receptor potential adapts under conditions of prolonged slow stretch. In this way stretch exercises regulate alpha motor neurone discharge through a reduction in the rate of gamma efferent discharge from the muscle spindle. The resulting decrease in muscle tone and increased mechanical fatigue may increase the threshold for motor units, thus altering the action of suxamethonium. Kitamura and colleagues (1981) have suggested that muscle fasciculations are caused because suxamethonium releases acetylcholine from the prejunctional nerve terminal. In the time interval between stretch exercising and suxamethonium injection (approximately 1 h) there is clearly ample time for regeneration of acetylcholine, since acetylcholine reservoirs are replenished within 3-5 min after rapid exercise (Foldes et al., 1961). Waters and Mapleson (1971) attributed suxamethonium-induced muscle pain to the development of shearing forces between muscle and fascia. Stretch exercises decrease muscle tone and cause stretch of fibrous tissue (Harris, 1984) and this combination may prevent the development of shearing forces sufficient to damage the connective tissue elements. Waters and Mapleson also showed that there was no relationship between the severity of visible muscle fasciculations and the development of muscle pain, and this finding is confirmed by the results of other workers (Newman and Loudon, 1966; Ferres et al., 1983). This suggests that pretreatment with nondepolarizing myoneural blocking drugs may reduce the incidence of visible fasciculations and muscle pain in different groups of patients. The relationship shown in this study between fasciculations and muscle pain is presumably a consequence of stretch exercises, and the significance of this finding in relation to pretreatment with non-depolarizing neuromuscular blocking agents is not clear. The increased intensity of fasciculations and the higher incidence of muscle pain in female patients shown here is in agreement with the early findings of Churchill-Davidson (1954) and with subsequent reports (Riding, 1975). The reported frequency of muscle pain following suxamethonium varies from 1.5% (Crawford, 1971) to 85 % (Foster, 1960). Ferres and co-workers (1983) reported an incidence of. 41%, which decreased to around 20 % after pretreatment with various non-depolarizing neuromuscular blocking agents. Our figures shown an overall frequency of 52% which decreased to 12% following stretch exercises. The advantages of stretch exercises over pretreatment with non-depolarizing neuromuscular blockers include the avoidance of partial antagonism of the depolarizing blockade, the avoidance of muscle weakness and diplopia, and the avoidance of the theoretical possibility of the development of a mixed neuromuscular blockade. The major difficulty in the routine application of stretch exercises lies in the time taken, and the personnel required for their supervision. The positive acceptance by patients of these exercises suggests that a high degree of compliance might be achieved by distribution of a simple illustrated leaflet, together with appropriate encouragement by the anaesthetist, to perform the exercises at the time of premedication. The interval between pretreatment with nondepolarizing neuromuscular blockers and the administration of suxamethonium has been shown to be of importance (Riding, 1975). This study has not examined the time relationship of stretch exercises to suxamethonium administration. A further study is proposed to examine this relationship and to compare the effectiveness of stretch exercises with pretreatment using nondepolarizing neuromuscular blocking agents.

4 FASCICULATIONS AND MYALGIA: STRETCH EXERCISES 599 FIG. 4. Posterior shoulder stretch. FIG. 2. Shoulder stretch. APPENDIX These instructions were given to patients in the exercise group. Supervision of the exercises was maintained to ensure comprehension of the instructions and compliance. (1) Shoulder stretch (fig. 2). With feet apart extend your arms in front of your body, fingers interlaced. Turn your grip, so that your palms face away from the body, and raise straight arms overhead, forcing them into as much hyperextension as possible. Hold this position for five seconds and then relax for five seconds. (2) Anterior shoulder stretch (fig. 3). With feet apart, interlace your fingers behind your back, and slowly force your arms upwards and backwards as far as possible. Hold this position for five seconds and relax for five seconds. (3) Posterior shoulder stretch (fig. 4). Place your hand behind your neck and with the other hand on your elbow contract by forcing your elbow into your hand. Hold for five seconds and relax gently, stretching your shoulders farther behind your neck. Relax for five seconds. (4) Pectoral stretch (fig. 5). Stand sideways to wall, with your palm against wall slightly above shoulder height. Contract by pushing your palm against the wall, and then relax. Rotate your body away from the wall as far as possible while maintaining hand position, hold for five seconds and relax. Repeat in opposite direction. (5) Trunk rotators (fig. 6). With feet apart and hands on your hips, turn around as far as possible while maintaining foot position. Hold for five seconds and then repeat in opposite direction. Relax for five seconds. (6) Neck muscles (fig. 7). With feet apart, tilt your head sideways forcing your ear as close to your shoulder as possible. Hold for five seconds and repeat on opposite side. Then force your head forwards so that your chin approaches your chest, and hold for five seconds. Repeat exercise five times. FIG. 3. Anterior shoulder stretch. ACKNOWLEDGEMENTS We thank Dr W. Andrew C. Scott, M.B., B.S., F.F.A.C.S. for his help with statistical analysis, and Miss Marguerite Kelly for secretarial help.

5 600 BRITISH JOURNAL OF ANAESTHESIA FIG. 5. Pectoral stretch. FIG. 6. Trunk rotators.

6 FASCICULATIONS AND MYALGIA: STRETCH EXERCISES 601 FIG. 7. Neck muscles. REFERENCES Baraka, A. (1977). Self-taming of succinylcholine-induced fasciculations. Anesthesiology, 46, 292. Brodsky, J. B., and Ehrenwerth, J. (1980). Postoperative muscle pains and suxamethonium. Br. J. Anaesth., 52, 215. Bush, G. H., and Roth, F. (1961). Muscle pains after suxamethonium chloride in children. Br. J. Anaesth., 33, 151. Churchill-Davidson, H. C. (1954). Suxamethonium chloride and muscle pains. Br. Med. J., 1, 74. Collier, C. B. (1979). Dantrolene and suxamethonium. Anaesthesia, 34, 152. Crawford J. S. (1971). Suxamethonium muscle pains and pregnancy. Br. J. Anaesth., 43, 677. Cullen, D. J. (1971). The effect of pretreatment with non-depolarizing muscle relaxants on the neuro-muscular blocking action of succinylcholine. Anesthesiology, 35, 572. Famewo, C. E. (1981). Effect of fazadinium on muscle fasciculations induced by succinylcholine. Can. Anaesth. Soc. J., 28, 459. Fassoulaki, A., and Kaniaris, P. (1981). Use of lignocaine throat spray to reduce suxamethonium muscle pains. Br. J. Anaesth., 53, Ferres, C. J., Mirakhur, R. K., Craig, H. J. L., Browne, E. S., and Clarke, R. S. J. (1983). Pre-treatment with vecuronium as a prophylactic against post-suxamethonium muscle pain. Br. J. Anaesth, 55, 735. Foldes, F. F., Monte, A. P., Brunn, H. M. jr, and Wolfson, B. (1961). Studies with muscle relaxants in unanaesthetized subjects. Anesthesiology, 22, 230. Foster, C. A. (1960). Muscle pains that follow administration of suxamethonium. Br. Med. J., 2, 24. Fry, E. N. S. (1975). The use of propanidid and lignocaine to reduce suxamethonium fasciculations. Br. J. Anaesth., 47, 723. Harris, F. A. (1984). In Therapeutic Exercise (ed. J. V. Basmajian), p Williams and Wilkins. Kitamura, S., Yoshiya, I., Tashiro, C, and Negishi, T. (1981). Sch causes fasciculation by prejunctional mechanism. Anesthesiology, 55, A221. Lindgren, L., and Saarnivaara, L. (1983). Effect of competitive myoneural blockade and fentanyl on muscle fasciculations caused by suxamethonium in children. Br.J. Anaesth., 55, 747. Manani, G., Valenti, S., Segatto, A., Angel, A., Meroni, M., and Giron, G. P. (1981). The influence of thiopentone and alfathesin on succinylcholine-induced fasciculations and myalgias. Can. Anaesth. Soc. J., 28, 253. Newnam, P. T. F., and Loudon, J. M. (1966). Muscle pain following administration of suxamethonium: the aetiological role of muscular fitness. Br. J. Anaesth., 38, 533. Riding, J. E. (1975). Minor complications of general anaesthesia. Br.J. Anaesth., 47, 91. Shrivastava, O. P., CLatterji, S., Kachhawa, S., and Daga, S. R. (1983). Calcium ^luconate pre-treatment for prevention of succinylcholine - induced myalgia. Anesth. Analg., 62, 59. Thind, G. S., and Bryson, T. H. L. (1983). Single dose suxamethonium and muscle pain in pregnancy. Br. J. Anaesth., 55, 743. Verma, R. S. (1982). Diazepam and suxamethonium muscle pain (a dose response study). Anaesthesia, 37, 688. Waters, D. J., and Mapleson, W. W. (1971). Suxamethonium pains: hypothesis and observation. Anaesthesia, 26, 127.

Low Back Pain Home Exercises

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.

More information

Sets: 3 Time: 30 seconds; ideally performed during cool-down; dynamic stretching for warm-up

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

More information

Low Back Program Exercises

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

More information

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 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

More information

GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE

GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE POSTERIOR CAPSULAR STRETCH Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your elbow.

More information

The Golfers Ten Program. 1. Self Stretching of the Shoulder Capsule

The Golfers Ten Program. 1. Self Stretching of the Shoulder Capsule The Golfers Ten Program 1. Self Stretching of the Shoulder Capsule A. Posterior capsular stretch Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your

More information

Only perform through pain free pressure and range of motion. If you are not able to do this pain free, discontinue this exercise.

Only perform through pain free pressure and range of motion. If you are not able to do this pain free, discontinue this exercise. Notes: 1- Stretching side bending - / / Hold:30 seconds Lift one arm and bring it up and across your head. Sit straight and place the palm of your hand on your head. Use your hand to pull your head gently

More information

Davis and Derosa. El Segundo, California

Davis and Derosa. El Segundo, California Notes: Stop any exercise if it increases your pain or symptom! 1- Stretching global flexion - / Get on your hands and knees (four point position) with your knees directly under your hips and your hands

More information

Effect of magnesium sulfate with propofol induction of anesthesia on succinylcholine-induced fasciculations and myalgia

Effect of magnesium sulfate with propofol induction of anesthesia on succinylcholine-induced fasciculations and myalgia Original Article Effect of magnesium sulfate with propofol induction of anesthesia on succinylcholine-induced fasciculations and myalgia Mahendra Kumar, Nalin Talwar, Ritu Goyal, Usha Shukla, AK Sethi

More information

Stretching - At the Workstation Why is stretching important?

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

More information

Shoulder Arthroscopic Capsular Release Rehabilitation

Shoulder Arthroscopic Capsular Release Rehabilitation Shoulder Arthroscopic Capsular Release Rehabilitation Phase two: 3 to 6 weeks after surgery Goals: 1. Improve range of motion of the shoulder 2. Begin gentle strengthening Activities 1. Sling Your sling

More information

STRETCHES. Diyako Sheikh Mohammadi Sport student at Kajaani University of Applied Sciences, Finland. 25 July 2012

STRETCHES. Diyako Sheikh Mohammadi Sport student at Kajaani University of Applied Sciences, Finland. 25 July 2012 STRETCHES Diyako Sheikh Mohammadi Sport student at Kajaani University of Applied Sciences, Finland. 25 July 2012 H@p://www.diyako.eu Email: Diyako.sm@me.com Stretching! 3 Ballistic Stretching! 3 Dynamic

More information

ICU: Rehabilitation Programme

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.

More information

Exercises to restore range of movement: Rotation

Exercises to restore range of movement: Rotation Exercises to restore range of movement: Rotation Start position: Sitting upright with your back supported in a chair. Position your head so it is evenly balanced, looking forward. Avoid allowing your head

More information

Physical Sense Activation Programme

Physical Sense Activation Programme Flexion extension exercises for neck and upper back Sitting on stool Arms hanging by side Bend neck and upper back Breathe out Extend your neck and upper back Lift chest to ceiling Squeeze shoulder blades

More information

STRETCHING EXERCISES Stretching exercises help loosen tight muscles.

STRETCHING EXERCISES Stretching exercises help loosen tight muscles. STRETCHING EXERCISES Stretching exercises help loosen tight muscles. Technique: Frequency: Stretch immediately after a game or workout. Stretch gently and hold for 20 seconds without bouncing (unless otherwise

More information

Warm-Up and Stretching Exercises

Warm-Up and Stretching Exercises Warm-Up and Stretching Exercises Most athletes (swimmers included) use a combination of controlled movement exercises and specific joint/muscle stretching to improve performance potential. The proposed

More information

Flexibility and Stretching

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

More information

Exercises After a Mastectomy or Lymph Node Removal

Exercises After a Mastectomy or Lymph Node Removal PATIENT EDUCATION patienteducation.osumc.edu Exercises After a Mastectomy or Lymph Node Removal If you have had a mastectomy or lymph nodes removed, ask your doctor when you may start exercises. Do not

More information

Neck Rehabilitation programme for Rugby players.

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

More information

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics

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

More information

Thoracic Home Exercise Program

Thoracic Home Exercise Program Home Exercise Program 1. Bridging Laying on your back, knees bent with feet flat on the floor, arms along side resting on the floor, tighten your abdominals to stabilize your low back. Raise your buttocks

More information

Shoulder Exercises Phase 1 Phase 2

Shoulder Exercises Phase 1 Phase 2 Shoulder Exercises Phase 1 1. Pendulum exercise Bend over at the waist and let the arm hang down. Using your body to initiate movement, swing the arm gently forward and backward and in a circular motion.

More information

1. Stretching and Restoring the Range of Motion in the Cervical Spine 2. Exercises to Strengthen the Neck

1. Stretching and Restoring the Range of Motion in the Cervical Spine 2. Exercises to Strengthen the Neck 1. Stretching and Restoring the Range of Motion in the Cervical Spine 2. Exercises to Strengthen the Neck 1) Stretching and Increasing Mobility Below you will find stretching exercises specifically for

More information

Exercises to Strengthen Your Back

Exercises to Strengthen Your Back Exercises to Strengthen Your Back Your 15 Minute Workout By doing your 15 minute workout 3-5 times per week, you can condition the muscles and joints that support your back and keep it in healthy balance

More information

FROZEN SHOULDER REHABILITATION EXERCISES

FROZEN SHOULDER REHABILITATION EXERCISES FROZEN SHOULDER REHABILITATION EXERCISES Exercise no. 1) Bend forward so that your torso is parallel to the ground, and lean on a stool or table with your healthy arm. Completely relax your sore arm, and

More information

TOTAL Triceps.

TOTAL Triceps. TOTAL Triceps 1 Standing on the Band Bent-Over Two-Arm Kickbacks x15 Reps Stand on the Ripcords with feet shoulder width apart, grip one Ripcords handle in each hand and slightly lean forward from the

More information

PRETREATMENT WITH NON-DEPOLARIZING NEUROMUSCULAR BLOCKING AGENTS AND SUXAMETHONIUM-INDUCED INCREASES IN RESTING JAW TENSION IN CHILDREN

PRETREATMENT WITH NON-DEPOLARIZING NEUROMUSCULAR BLOCKING AGENTS AND SUXAMETHONIUM-INDUCED INCREASES IN RESTING JAW TENSION IN CHILDREN British Journal of Anaesthesia 1990; 64: 577-581 PRETREATMENT WITH NON-DEPOLARIZING NEUROMUSCULAR BLOCKING AGENTS AND SUXAMETHONIUM-INDUCED INCREASES IN RESTING JAW TENSION IN CHILDREN C. E. SMITH, J.

More information

EXERCISE INSTRUCTIONS

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

More information

10 Best Exercises To Strengthen Your Neck and Back. Daryl C. Rich, D.C., C.S.C.S., A.R.T. [Core] Chiropractic and Wellness CoreRoanoke.

10 Best Exercises To Strengthen Your Neck and Back. Daryl C. Rich, D.C., C.S.C.S., A.R.T. [Core] Chiropractic and Wellness CoreRoanoke. 10 Best Exercises To Strengthen Your Neck and Back Daryl C. Rich, D.C., C.S.C.S., A.R.T. [Core] Chiropractic and Wellness CoreRoanoke.com Take a Break Rotate arms outward Lift arms up Relax shoulders Keep

More information

Ways to make sure you achieve your handstand

Ways to make sure you achieve your handstand Ways to make sure you achieve your handstand What no one tells you about Lay Yong Copyright BodyTree GST Copyright 2015 2015 BodyTree GST Pte LtdPte Ltd Introduction The handstand is a challenging and

More information

Basic Pilates Mat Routine

Basic Pilates Mat Routine PATIENT EDUCATION patienteducation.osumc.edu Chin Tuck Lying supine with legs bent feet flat on the floor arms by your side. Inhale, pull your chin back (as if you are trying to make a double chin) while

More information

Walking/Running Stretch Routine

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

More information

Deep Inferior Epigastric Perforator Breast Flap Reconstruction Protocol:

Deep Inferior Epigastric Perforator Breast Flap Reconstruction Protocol: Deep Inferior Epigastric Perforator Breast Flap Reconstruction Protocol: DAY 5-WEEK 2: Continue home exercise program per written patient handout. Continue appropriate incision care management per MD Maintain

More information

UPPER BODY STANDING 12. March in place (hand to opposite knee) For more intensity raise arms above head if your balance is GOOD. 13.

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

More information

Supplemental Digital Content 1. Stretch instructions and photo

Supplemental Digital Content 1. Stretch instructions and photo Supplemental Digital Content 1. Stretch instructions and photo A. Calves 1. Assume push-up position, keeping knees and elbows straight. 2. Allow one knee to drop by rolling onto ball of foot. 3. Gently

More information

Take a few minutes for yourself and incorporate some Office Yoga into your daily routine. Benefits of Office Yoga Include: Before you begin:

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

More information

15 Minute Desk Workout

15 Minute Desk Workout 15 Minute Desk Workout Wall Squats Lean your back against a sturdy wall, with your feet planted 1-2 feet in front of you. Bend the knees to squat down and straighten them to push back up. Keep the abs

More information

Stretch shld ER stand at doorway

Stretch shld ER stand at doorway Page: 1 of 6 Stretch shld ER stand at doorway Stand at edge of doorway. Begin with arm at side, elbow bent to 90 degrees. Place hand of involved arm on door frame. Slowly turn away from doorway until a

More information

Stretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly.

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

More information

Stretching Exercises. Improve range of motion, coordination and joint flexibility

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

More information

Do the same as above, but turn your head TOWARDS the side that you re holding on to the chair.

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

More information

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform

More information

Phase 1 Initiating Normal Spinal Motion. Activities to Avoid or Minimize. Good choices to make

Phase 1 Initiating Normal Spinal Motion. Activities to Avoid or Minimize. Good choices to make Phase 1 Initiating Normal Spinal Motion Activities to Avoid or Minimize 1. Sitting 2. Standing with weight on one foot 3. Reading on back with head flexed forward 4. One sided sports (always practice both

More information

ESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide

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

More information

Muscular Training This is a sample session for strength, endurance & power training exercises

Muscular Training This is a sample session for strength, endurance & power training exercises Muscular Training This is a sample session for strength, endurance & power training exercises Presenter: Leslie McAdam CCAA Trainer Education Coordinator lbrown59@uwo.ca 519-661-1607 1-866-661-1603 X81607

More information

Racquet Sports Training Program

Racquet Sports Training Program Racquet Sports Training Program Always consult your physician before beginning any exercise program. The information and advice published or made available through the Orthopaedic and Neurosurgery Specialists,

More information

Save Your Wrists 2002 Lawrence Gold, certified Hanna somatic educator

Save Your Wrists 2002 Lawrence Gold, certified Hanna somatic educator Save Your Wrists 2002 Lawrence Gold, certified Hanna somatic educator Is wrist pain starting to interfere with your work? Wonder why? Here s an answer: You get better at what you practice. Every time you

More information

Hip Flexor Stretch. Glute Stretch. Hamstring stretch

Hip Flexor Stretch. Glute Stretch. Hamstring stretch STATIC FLEXIBILITY STRETCHES Hip Flexor Stretch If the iliopsoas is tight, back pain may be present. Extended periods of the seated position can harbor tight hip flexors. Be sure to have a mat or towel

More information

Lesson Sixteen Flexibility and Muscular Strength

Lesson Sixteen Flexibility and Muscular Strength Lesson Sixteen Flexibility and Muscular Strength Objectives After participating in this lesson students will: Be familiar with why we stretch. Develop a stretching routine to do as a pre-activity before

More information

General Principles of Stretching. To be effective, stretching must be done slowly, gently and frequently.

General Principles of Stretching. To be effective, stretching must be done slowly, gently and frequently. General Principles of Stretching To be effective, stretching must be done slowly, gently and frequently. Slowly means that while the exercise is being done the muscle being stretched must be moved slowly

More information

Shoulder Exercises. Instructions. Codmans. Do all exercises slowly and gently. Work hard, but stay within your level of comfort.

Shoulder Exercises. Instructions. Codmans. Do all exercises slowly and gently. Work hard, but stay within your level of comfort. Page 1 of 7 Shoulder Exercises Instructions Do all exercises slowly and gently. Work hard, but stay within your level of comfort. Exercises should not cause sharp pain. If you have pain, ease up on the

More information

Recovering from breast surgery with exercises

Recovering from breast surgery with exercises Recovering from breast surgery with exercises After breast surgery, your arm movements may be limited. This fact sheet tells you how to exercise regularly. This will help you regain your abilities faster.

More information

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.

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

More information

Lumbar Stenosis Rehabilitation Using the Resistance Chair

Lumbar Stenosis Rehabilitation Using the Resistance Chair PRODUCTS HELPING PEOPLE HELP THEMSELVES! Lumbar Stenosis Rehabilitation Using the Resistance Chair a. Description Lumbar spinal stenosis is a term used to describe a narrowing of the spinal canal. The

More information

EXERCISE THERAPY GUIDE POSTURE LEVEL 1

EXERCISE THERAPY GUIDE POSTURE LEVEL 1 EXERCISE THERAPY GUIDE POSTURE LEVEL 1 IMPORTANT BEFORE YOU BEGIN Please complete the Physical Activity Readiness Questionnaire (Par-Q) before starting this or any other exercise program. If you answer

More information

POST OP CLOSED BANKART PROCEDURE

POST OP CLOSED BANKART PROCEDURE POST OP CLOSED BANKART PROCEDURE WEEKS 1-6 Do 1. Wear sling until advised otherwise 2. Keep dressing clean and dry 3. Do passive pendulum exercises to 90 degrees 4. Ice for 15 minutes after exercising

More information

Static Flexibility/Stretching

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

More information

Health. Stretching. Toward Better FN607. Donna Terbizan, Ph.D. Professor Department of Health, Nutrition and Exercise Sciences

Health. Stretching. Toward Better FN607. Donna Terbizan, Ph.D. Professor Department of Health, Nutrition and Exercise Sciences FN607 Stretching Toward Better Health Donna Terbizan, Ph.D. Professor Department of Health, Nutrition and Exercise Sciences Julie Garden-Robinson, Ph.D., R.D., L.R.D. Professor and Food and Nutrition Specialist

More information

Exercises for Older Adults

Exercises for Older Adults Main Menu Future Residents Exercises for Older Adults Staying fit and healthy is essential at any age. But as we get older, it s especially important to continue exercising. Not only does regular exercise

More information

Shoulder Impingement Rehabilitation

Shoulder Impingement Rehabilitation Shoulder Impingement Rehabilitation Phase 1 A. Avoid pain producing activities. B. Physician prescribed non-steroidal anti-inflammatory medication (NSAID) C. Iontophoresis with shoulder in mild flexion

More information

Northumbria Healthcare NHS Foundation Trust. Physiotherapy Exercises Following Shoulder Surgery. Issued by the Physiotherapy Department

Northumbria Healthcare NHS Foundation Trust. Physiotherapy Exercises Following Shoulder Surgery. Issued by the Physiotherapy Department Northumbria Healthcare NHS Foundation Trust Physiotherapy Exercises Following Shoulder Surgery Issued by the Physiotherapy Department This leaflet aims to provide you with information following your shoulder

More information

Chapter 9: Exercise Instructions

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

More information

Bodily Adjustment and Lymph Cleansing Set

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

More information

Important Safety Instructions 1-2. Maintenance 3. Features 4. Assembly Parts List 5. Assembly Instructions 6-9. Console Operation 10

Important Safety Instructions 1-2. Maintenance 3. Features 4. Assembly Parts List 5. Assembly Instructions 6-9. Console Operation 10 Important Safety Instructions 1-2 Maintenance 3 Features 4 Assembly Parts List 5 Assembly Instructions 6-9 Console Operation 10 Moving Machine 12 Exercise Instructions 13-18 Exploded Drawing 19 Parts List

More information

Myofascial Pain Massage Trigger point injection Heat, cold, acupuncture, relaxation training, and biofeedback Treatments. Pain medicines Exercise

Myofascial Pain Massage Trigger point injection Heat, cold, acupuncture, relaxation training, and biofeedback Treatments. Pain medicines Exercise Myofascial Pain Myo is a Greek word for muscle. Fascia is the tough outer lining of a muscle that holds it in place. Myofascial pain is the term used to describe pain in the muscles and fascia. Myofascial

More information

(PP XI) Dr. Samir Matloob

(PP XI) Dr. Samir Matloob DRUGS ACTING ON THE CHOLINERGIC SYSTEM AND THE NEUROMUSCULAR BLOCKING DRUGS IV (NICOTINIC ANTAGONISTS) (PP XI) Dr. Samir Matloob Dept. of Pharmacology Baghdad College of Medicine Drugs acting on the cholinergic

More information

Rehabilitation 2. The Exercises

Rehabilitation 2. The Exercises Rehabilitation 2 This is the next level from rehabilitation 1. You should have spent time mastering the previous exercises and be ready to move on. If you are unsure about any of the previous exercises

More information

Rotator Cuff and Shoulder Conditioning Program

Rotator Cuff and Shoulder Conditioning Program Rotator Cuff and Shoulder Conditioning Program 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

More information

MSE Exercise 1: Box Push Up. Repeat: start with 10 build up to 30 and move to ¾ Push Up

MSE Exercise 1: Box Push Up. Repeat: start with 10 build up to 30 and move to ¾ Push Up MSE Exercise 1: Box Push Up Repeat: start with 10 build up to 30 and move to ¾ Push Up Kneel on all fours with the hands a little wider than shoulder width apart. Push your hips forwards so that the weight

More information

For more information, and to purchase the complete book on Warrior Fitness, please see

For more information, and to purchase the complete book on Warrior Fitness, please see Hello, Warrior! Here is your free sample chapter on Joint Mobility from Warrior Fitness. Work these exercises on a daily basis as a morning wake up, or use them as a warm-up for a more strenuous workout.

More information

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 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

More information

GENERAL EXERCISES SHOULDER BMW MANUFACTURING CO. PZ-AM-G-US I July 2017

GENERAL EXERCISES SHOULDER BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 GENERAL EXERCISES SHOULDER BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to

More information

NERVOUS SYSTEM NERVOUS SYSTEM. Somatic nervous system. Brain Spinal Cord Autonomic nervous system. Sympathetic nervous system

NERVOUS SYSTEM NERVOUS SYSTEM. Somatic nervous system. Brain Spinal Cord Autonomic nervous system. Sympathetic nervous system SYNAPTIC NERVOUS SYSTEM NERVOUS SYSTEM CENTRAL NERVOUS SYSTEM PERIPHERAL NERVOUS SYSTEM Brain Spinal Cord Autonomic nervous system Somatic nervous system Sympathetic nervous system Parasympathetic nervous

More information

Alaska Public Broadcasting Health Trust. Activity Calendar. Designed to promote workforce movement, activity, and wellbeing.

Alaska Public Broadcasting Health Trust. Activity Calendar. Designed to promote workforce movement, activity, and wellbeing. Alaska Public Broadcasting Health Trust Calendar Designed to promote workforce movement, activity, and wellbeing. The Calendar is designed to encourage employees to improve their health, minds, and body

More information

2002 Physioball Supplement

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

More information

34 Pictures That Show You Exactly What Muscles You re Stretching

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

More information

Mobility sequencing!

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

More information

Shoulders (bands) Retraction

Shoulders (bands) Retraction Retraction Retraction 1) Stand facing the bands. 2) Start position: Position arms perpendicular to body like the letter T with thumbs pointing up and elbows straight. 3) Pull arms back by squeezing shoulder

More information

Stretching Exercises for the Lower Body

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

More information

FLEXIBILITY PROGRAM UTE CONFERENCE

FLEXIBILITY PROGRAM UTE CONFERENCE FLEXIBILITY PROGRAM UTE CONFERENCE Flexibility is the range of motion possessed by an individual joint or combination of joints. Every athlete must strive for increased flexibility as this will improve

More information

Stretch Packet. Stretch Packet

Stretch Packet. Stretch Packet Stretch Packet Stretch Packet Stretching is a form of physical exercise in which a specific muscle or tendon is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve

More information

WEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

WEEK 1 INTERMEDIATE 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

More information

INTUBATING CONDITIONS AND INJECTION PAIN

INTUBATING CONDITIONS AND INJECTION PAIN INTUBATING CONDITIONS AND INJECTION PAIN - Cisatracurium or Rocuronium versus Rocuronium-Cisatracurium Combination - AHED ZEIDAN *, NAZIH NAHLE *, HILAL MAALIKI ** AND ANIS BARAKA *** Summary The present

More information

If you have been working in a very hot or very cold area remember the following, Heat. Cold

If you have been working in a very hot or very cold area remember the following, Heat. Cold If you have been wking in a very hot very cold area remember the following, Heat Cold Heat Drink water on a regular basis befe you become thirsty. By the time you are thirsty, you are already becoming

More information

Rotator Cuff and Shoulder Conditioning Program

Rotator Cuff and Shoulder Conditioning 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

More information

TOES. Toe Flexor Release

TOES. Toe Flexor Release TOES Toe Flexor Release 1. Gently massage tender spots under foot 2. Massage each spot for 15-30 seconds 3. Rub inside, outside, and middle of each foot Toe Flexor Stretch 1. Place fingers under toes,

More information

Postural Correction for Neck and Back

Postural Correction for Neck and Back Dr. Bradley Gueldner Dr. Dana Gueldner Dr. Morgan Gueldner 101-32630 George Ferguson Way. Abbotsford, British Columbia. V2T 4V6. Tel: 604.852.1820 Purpose of Program: Postural Correction for Neck and Back

More information

TALLGRASS ORTHOPEDIC & SPORTS MEDICINE THROWING ATHLETE EXERCISE PROGRAM TALLGRASSORTHOPEDICS.COM

TALLGRASS ORTHOPEDIC & SPORTS MEDICINE THROWING ATHLETE EXERCISE PROGRAM TALLGRASSORTHOPEDICS.COM TALLGRASS ORTHOPEDIC & SPORTS MEDICINE THROWING ATHLETE EXERCISE PROGRAM TALLGRASSORTHOPEDICS.COM Patient Name: Date of Surgery: General Principles: The Throwing Athlete Exercise Program is designed to

More information

Home Workout with Household Items

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

More information

Beginner and advanced exercises for the abdominal and lower back muscles

Beginner and advanced exercises for the abdominal and lower back muscles Beginner and advanced exercises for the abdominal and lower back muscles Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical

More information

Safety Alert Ergonomic Stretches for the Office

Safety Alert Ergonomic Stretches for the Office Safety Alert Ergonomic Stretches for the Office Working in an office every day can take a serious toll on your muscle and skeletal health. To avoid getting sore and worn out, experts recommend taking a

More information

Osteoporosis Exercise:

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

More information

Exercises to Strengthen Your Back

Exercises to Strengthen Your Back Marblehead Chiropractic & Wellness Center 40 Tioga Way, Suite 100 * Marblehead, MA 01945 * (781) 639-0808 www.mcawc.com Dr. Paul Milone, RPh., D.C. dp@mcawc.com Exercises to Strengthen Your Back These

More information

Regaining Resiliency After Breast Cancer Surgery

Regaining Resiliency After Breast Cancer Surgery Northwestern Memorial Hospital Patient Education ABOUT YOUR THERAPY If you have any questions, please talk with the occupational or physical therapist. Regaining Resiliency After Breast Cancer Surgery

More information

INTRAOCULAR PRESSURE CHANGES DURING RAPID SEQUENCE INDUCTION OF ANAESTHESIA: COMPARISON OF PROPOFOL AND THIOPENTONE IN COMBINATION WITH VECURONIUM

INTRAOCULAR PRESSURE CHANGES DURING RAPID SEQUENCE INDUCTION OF ANAESTHESIA: COMPARISON OF PROPOFOL AND THIOPENTONE IN COMBINATION WITH VECURONIUM Br. J. Anaesth. (1988), 60, 379-383 INTRAOCULAR PRESSURE CHANGES DURING RAPID SEQUENCE INDUCTION OF ANAESTHESIA: COMPARISON OF PROPOFOL AND THIOPENTONE IN COMBINATION WITH VECURONIUM R. K. MIRAKHUR, W.

More information

Deskercise: Unfold, Extend and Relax

Deskercise: Unfold, Extend and Relax DIVISION OF AGRICULTURE R E S E A R C H & E X T E N S I O N University of Arkansas System Family and Consumer Sciences FSFCS17 Deskercise: Unfold, Extend and Relax Lauren Copeland Program Associate Health

More information

A guide to microbreaks with practical exercises

A guide to microbreaks with practical exercises A guide to microbreaks with practical exercises Why microbreak? To avoid prolonged static postures Ensures a healthy musculoskeletal system Allows stressed body tissues to rest/recover Prolonged sitting,

More information

Dynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique.

Dynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique. Dynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique. Lying on back: Hip Crossover: Arms out in T position, feet flat on the floor, knees

More information