Welcome to the GRASP Hand & Arm Exercise Program! The exercises that you will do have been designed specifically for you.
|
|
|
- Morgan Floyd
- 5 years ago
- Views:
Transcription
1 1
2 Welcome to the GRASP Hand & Arm Exercise Program! The exercises that you will do have been designed specifically for you. There are lots of benefits to doing these exercises. Research has shown that adding 20 more hours of arm therapy during your hospital stay can: Strengthen your weaker arm. Improve the range of motion of your weaker arm. Improve your ability to use your weaker arm in daily activities. Decrease pain in your weaker arm, and Improve life satisfaction. Your therapist will help you learn the exercise program and check on your progress regularly. Your therapist will not be doing the exercises with you on a daily basis. Remember this is a HOMEWORK based program so YOU are responsible for doing your exercises daily. 2
3 We hope that your family and friends will support and help you with your exercise program. We are asking you to do 1 hour of prescribed exercises 7 days a week. You can divide the exercises up into 2 30 minute sessions if you want. We ask that you please check off the exercises that you complete each day on the Log Sheet in your exercise book. You are encouraged to continue these exercises once you are discharged from the hospital. Safety Please tell your therapist as soon as possible if: pain stops you from doing your exercises you feel so tired after doing your exercises that you cannot participate fully in your regular daily therapy. 3
4 We want you to encourage your family to do the exercise program with you. Here are some ways they can be involved: some exercises can be done with a partner (these exercises are identified in this manual). help you to organize the exercise equipment for quick changes between exercises. help you to put exercise equipment away after each exercise is done. help pyou to keep track of the exercises on the daily Log Sheet. and most of all help encourage and motivate! We think you will enjoy this program and we welcome any questions or concerns. Have fun! 4
5 Suggested Equipment required for GRASP Exercises Level 1 1. Wrist weight lb 2. Tennis ball 3. Bean bag 4. Hand gripper 5lb resistance 5. Theraputty yellow or orange 6. Target board 7. Cup 8. Towel 5
6 Total Arm Stretch Sitting straight in your chair, lean forward over your knees. Make sure that your arms hang loosely, in a relaxed stretch. You should feel a pull through your shoulders. Hold the stretch for a count of 10 and then slowly straighten up. Repeat 2 times. 6
7 Shoulder Shrug Sit in a chair with your arms by your side side. Make sure your back is touching the back of th chair. the h i Raise your shoulders towards your ears for a count of 3 Return to the starting position. position Repeat 5 times. 7
8 The Twist Make sure your back is touching the back of the chair for the whole exercise. Clasp your hands together and pull forward until you feel a stretch through your back. Turn your body to the left. Hold for a count of 3. Turn your body to the right. Hold for a count of 3. Repeat 5 times for each side. 8
9 Hand and Wrist Stretch Place your palms together. Push the left hand against the right. Hold for a count of 3. Push the right hand against the left. Hold for a count of 3. Repeat 5 times for each side. If it is hard to put your hands flat together, make a fist with your weaker hand and place your stronger hand over top. 9
10 Push-ups! Place the table against a wall Place your hands on the table-palms down or you can place your palms on the edge of the table. Lean your chest towards the table for a count of 5. Push away from the table for a count of 5. Repeat 5 times. Try and put as much weight as you can through your arms If t t k h d fl t If you cannot put your weaker hand flat on the table, place your forearms on the table and then do the push-up. 10
11 One arm push-ups Place your weaker hand flat on the table. Use your stronger hand to help keep your hand in place. Lean your chest towards the table for a count of 5. Push away from the table for a count of 5. Repeat this exercise 10 times. Try to put as much weight as you can through your weaker hand 11
12 TIPS The following exercises are for increasing arm strength. If you feel like your arm is tired or stiffening up (hard to move) try the following: 1. take a rest break of 30 seconds between exercises 2. rotate between doing the exercise on your weaker and stronger arm 3. do the exercise without the weight 12
13 Shoulder Exercises: Arm to the Front Place the weight around your weaker wrist or palm. Raise your arm as high h as you can but not higher than your shoulder, for a count of 3. Lower your arm down for a count of 3. To help keep your shoulder from hiking up, place your stronger hand on it. 2 sets of 5 repetitions 3 sets of 5 repetitions 13
14 Shoulder Exercises: Arm to the Side Place the weight around your weaker wrist or palm. Raise your arm out to the side as high h as you can but not higher than your shoulder, for a count of 3. To help keep your shoulder from hiking up, place your stronger hand on it. Lower your arm down for a count of 3. 2 sets of 5 repetitions 3 sets of 5 repetitions 14
15 Elbow Exercises Put the weight around your weaker wrist. Place your hand, palm up, on the table Move your hand towards your shoulder for a count of 3. Lower your hand down for a count of 3. 2 sets of 5 repetitions 3 sets of 5 repetitions 15
16 Wrist Exercises Part 1 Put the weight around the fingers and knuckles of your weaker hand. Put your forearm on the table palm facing down. Stabilize your weaker arm with your stronger hand. Lift your wrist as high as you can for a count of 3. Lower your wrist down for a count of 3. 2 sets of 5 repetitions 3 sets of 5 repetitions 16
17 Wrist Exercises Part 2 Keep the weight on your hand. Place your arm on the table with your hand over the edge. Stabilize your weaker arm with your stronger hand. Lift your wrist as high as you can for a count of f3. Lower your wrist down for a count of 3. 2 sets of 5 repetitions 3 sets of 5 repetitions 17
18 Total Arm Stretch Sitting straight in your chair, lean forward over your knees. Make sure that your arms hang loosely, in a relaxed stretch. You should feel a pull through your shoulders. Hold the stretch for a count of 10 and then slowly straighten up. Repeat 2 times. 18
19 TIPS The following exercises are to increase the strength of your hand. If you find you have a hard time opening your hand after doing a few of the exercises try the following: 1. take a 30 second break, 2. rotate between doing the exercises with your weaker and stronger hand, and 3. instead of using the gripper, use the ball 19
20 Place your weaker arm on the table. Grip Power Place the gripper in your palm between your knuckles and your thumb pad. Squeeze the gripper as hard as you can for a count of 3. Relax your hand for a count of 3. 2 sets of 5 repetitions 3 sets of 5 repetitions 2 sets of 8 repetitions Remember to focus on opening your hand 20
21 Squeeze!!!! Place your weaker arm on the table Place the ball in your hand and squeeze as hard as hard as your can for a count of 5. Relax your hand for a count of 5. 2 sets of 5 repetitions 3 sets of 5 repetitions 2 sets of 8 repetitions 21
22 Finger Power Place the putty on the table and roll into a thick rope. Take each finger of your weaker hand, starting with your thumb, and push into the putty After you finish all 5 fingers, take a 30 second break. Then repeat two more times. 22
23 TIPS The following exercises are to help increase range of motion, increase coordination, and increase your ability to do your day to day activities. If you find your arm is tired or it is stiffening up try the following: 1. take rest breaks of 30 seconds after each exercise 2. rotate between doing the exercise with your weaker and stronger arm/hand 3. decrease the amount of repetitions you do the exercise 23
24 Waiter Bean bag Place the bean bag in your weaker hand. Pick the bean bag up and move it to the 1 st dot. Drop the bean bag on the dot and place your weaker hand in your lap. Then reach with your weaker hand to pick up the bean bag, placing it on dot 2 etc. until you have dropped the bean bag on each dot Once you have finished the arc, start at dot 5 and retrace your steps. Repeat 3 times. 24
25 Waiter cup Follow the arc pattern you did with the bean bag with a cup, do it 3 times. Repeat the arc pattern with the cup but do it as fast as you can, do it 3 times. 25
26 Start the ball rolling with a partner Sit at each end of the long side of the table Roll or push the ball back and forth with your weaker hand Roll the ball between you so each person catches the ball 10 times Now do it as fast as you can 10 times. 26
27 Start the ball rolling No partner Place your hands shoulder width apart. Roll or push the ball back and forth between your hands Continue until you have caught the ball with your weaker hand 20 times If this is easy for you try rolling the ball faster or placing your hands further apart If this is hard for you, use the bean bag and push it towards each hand. 27
28 Start the ball rolling Advanced Place your weaker hand in your lap and your stronger on the table. Roll or push the ball and try to catch the ball with your weaker hand. Continue until you have caught the ball with your weaker hand 20 times. 28
29 Take the towel and fold in half length wise Place one hand on each end of the towel Twist the towel back and forth like you are wringing out a wet wash cloth Wash Cloth 2 sets of 5 repetitions 3 sets of 5 repetitions 2 sets of 8 repetitions 29
30 Have you completed one hour of exercise? If it took you less than one hour to complete your exercises, you can start back at the first exercise and continue until at least one hour has passed. The more you activate your muscles and move your arms/hands, the more your brain re-learns how to control the muscles. 30
GRASP Terms and Conditions
1 GRASP Terms and Conditions UBC means The University of British Columbia, a corporation continued under the University Act of British Columbia with offices at 103-6190 Agronomy Road; The Developers means:
GRASP Terms and Conditions
1 GRASP Terms and Conditions UBC means The University of British Columbia, a corporation continued under the University Act of British Columbia with offices at 103-6190 Agronomy Road; The Developers means:
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
This information describes an arm exercise prog ram that will help you with your recovery.
PATIENT & CAREGIVER EDUCATION Arm Exercise Program This information describes an arm exercise prog ram that will help you with your recovery. Doing arm exercises with g entle movements will help prevent
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
Workout to Go. A Sample Exercise Routine from the National Institute on Aging at NIH
Workout to Go A Sample Exercise Routine from the National Institute on Aging at NIH i Workout to Go Are you just starting to exercise? Getting back into a routine after a break? Wanting to keep up your
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
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
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
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
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
BUILD MUSCLE Now it s your turn.
E T A E R C R O, S T U O K R O W 0 0 1, S 1 E S R I E C V R E X E T RY O 0 0 7, 2 N A H T E R O M M O R F N. P W P O A R S U T U YO O K R O W E M I T Y N A E H ON T J E L C S U M D L I U B Y ERR Jerry
On The Road. Training Manual
On The Road Training Manual ST - 1 Standing External Rotation Strength Training Injury prevention Strengthening the rotator cuff Attach the tubing to a secure location like a fence or the net post. Start
Rheumatology hand exercises
Rheumatology hand exercises Irving Building Rehabilitation Services 0161 206 5319 All Rights Reserved 2014. Document for issue as handout. What are the benefits of completing hand exercises? Arthritis
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
fit cards Strength training exercises for home, gym, or anywhere!
fit cards Strength training exercises for home, gym, or anywhere! fit cards Fit cards are a tool to help you get (or stay) in shape at home or the gym. Contrary to popular belief you don t need a lot of
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
Upper Body Exercises
Lesson Upper Body Exercises Arms & Shoulders By Carone Fitness Anterior (Front) Of Arm Although arms are sometimes focused on too much, they still are an important part of a balanced strength training
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
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
Resistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
Table of Contents BASIC. Preface... i
BASIC Table of Contents Preface... i Section 1 Section 2 Section 3 Section 4 FIVE COMPONENTS OF FITNESS Five for Life Five for Life... 1.1 Cardiorespiratory Endurance Heart Health K-3... 1.14 Heart Health...
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.
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
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
Resistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
Edema Exercises. To Improve Drainage
Edema Exercises To Improve Drainage You will improve your lymph flow by doing a few exercises each day. These exercises are an important part of your home program. They may help you get stronger, too.
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
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
Sport-Thieme therapy dough
Instruction manual Prod. code 11 188 8209 Sport-Thieme therapy dough Thank you very much for choosing a Sport-Thieme product! Please read the instructions fully before you use the product so you can enjoy
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
Source: Exercise in Arthritis
Exercise in Arthritis Regular exercise boosts fitness and helps reverse joint stiffness with RA. Decrease Pain, Increase Energy Exercise more to decrease pain and feel more energetic? Hardly seems possible
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
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
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
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
Exercise for Health Aging
Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different
The Golf Swing Speed Challenge (103) - First 3 Weeks
103 The Golf Swing Speed Challenge (103) - First 3 Weeks In the first three weeks of this elite program you're going to be predominantly doing two things 1. Improving your flexibility through a range of
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
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.
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
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.
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
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
Exercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups
Exercise Library Exercise Image Description Air Squats Start in standing position with arms by side or in front of you. Squat down until your thighs are parallel to the ground, then return to standing.
Exercises for the Avid Angler
Exercises for the Avid Angler Key points These exercises are designed to gradually build strength. Progress slowly, start with minimal weight and resistance and gradually increase both as tolerated. Exercises
Full Body (medicine ball) Saggital Front Reach
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
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
SHOULDER INJURY PREVENTION
SHOULDER INJURY PREVENTION A SERIES OF EXERCISES FOR THE UN-INJURED ATHLETE Pain in the shoulder is common in swimmers. Shoulder function is highly dependent on the coordinated function of many muscle
Resistance Training Package
GENERAL INSTRUCTIONS: Always complete a warm up and a cool down before and after resistance training. Select a weight (dumbbell or band) that you are able to complete 8 to 10 repetitions of the exercise
Physical Therapy for Your Oncologic Shoulder Replacement
PATIENT EDUCATION patienteducation.osumc.edu Physical Therapy for Your Oncologic Shoulder Replacement This handout has information about your oncologic shoulder replacement and the exercises you will need
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
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
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
FLEXOR TENDON REPAIR FINGERS Indiana ACTIVE Motion Program Initial 4 Weeks Postop
Initial 4 Weeks Postop Indianapolis Kokomo Avon Fishers Terre Haute 1.800.888.HAND Restoring full motion following flexor tendon repairs can be a challenge. The tendons glide through a small area in the
Bent-over row Reps: As many as you can in 20 seconds, rest for 10 seconds, move on to Single-leg Deadlift.
complex 1: sandbag Instructions: omplete as many reps of each exercise as possible in 20 seconds, then move directly to the next one. fter completing one set of each of the five exercises (that s one round),
RESISTANCE STRENGTH TRAINING EXERCISE
RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with
Shoulder Surgery Exercise Guide
RECOVERY Shoulder Surgery Exercise Guide Regular exercises to restore motion and flexibility to your shoulder and a gradual return to your everyday activities are important for your full recovery after
Physical Capability Exam Testing Protocol
Test Duration: ~ min Physical Capability Exam Testing Protocol Pinch Gauge Grip Dynamometer Inclinometer Stop Watch Lift Box Table Weight Plates (5 lbs., lbs., lbs., 50 lbs., 0 lbs.) Physical Capability
You may begin these exercises in the Intensive Care Unit. Complete
Exercises for Patients After Open Heart Surgery You may begin these exercises in the Intensive Care Unit. Complete the exercises in a sitting position. Sit upright looking straight ahead with your chin
Seated Exercises Information for Patients
Seated Exercises Information for Patients 1 Seated Exercise These exercises are designed to allow you to exercise and keep your joints moving and strong whilst you maybe using a wheelchair. They can all
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
Stiff Shoulder Tips for decreasing your pain and increasing movement
Patient Education Tips for decreasing your pain and increasing movement Your stiff shoulder may be painful and limit your movement. There are many causes of shoulder stiffness. Most times stretching exercises
POST OPERATIVE ROTATOR CUFF REPAIR PROTOCOL. Home Program MOON SHOULDER GROUP
MOON SHOULDER GROUP For information regarding the MOON Shoulder Group, speak to your surgeon or contact: Rosemary Sanders 4200 Medical Center East 1215 21st Avenue South Vanderbilt University Medical Center
Body Bar FLEX. Stretching Exercises for GOLF. by Gordon L. Brown, Jr. for Body Bar, Inc.
Body Bar FLEX Stretching Exercises for GOLF by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Introduction This presentation features stretching exercises using the Body Bar FLEX Personal Training Device. The
Strength Challenge Week #2
Strength Challenge Week # Day / PULL & BALANCE WORLDS GREATEST WARM UP SUMO SQUAT KNEE LIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate weight-
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
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
YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY
YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY By: helpwithsciatica HTTPS://HELPWITHSCIATICA.COM Table of contents 1 Introduction 2 Exercise: Extensions 3 Exercise: Curl-Ups 4
How to Protect Your Joints
Form: D-5855 How to Protect Your Joints For people with arthritis Arthritis can be painful and make every day activities difficult. This booklet will show you how to protect your joints. This can help
eappendix 1. Exercise Instruction Sheet for the Strengthening and Optimal Movements for Painful Shoulders (STOMPS) Trial in Chronic Spinal Cord Injury
Exercise Instruction Sheet for the Strengthening and Optimal Movements for Painful Shoulders (STOMPS) Trial in Chronic Spinal Cord Injury Instructions: Exercises are to be performed 3 times per week. Allow
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
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,
General Information - Exercise
General Information - Exercise To maximize the potential for prevention and recovery, it is important to make a commitment to daily stretching and cardiovascular exercise and to perform strengthening exercises
knees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward.
Hang Clean Start with feet parallel and shoulder width apart. Grip the bar just outside the knees, wrist curled into the body, set the back by sticking the chest and the buttocks out, shoulders over the
FORWARD ELEVATION. Stretches inferior and anterior-inferior capsule
FORWARD ELEVATION Stretches inferior and anterior-inferior capsule Lie down on a flat surface Use your good arm to grasp the arm of your stiff shoulder at the level of the elbow Raise the stiff arm above
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
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest
60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging
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
Body Bar FLEX. Exercises for the Core and Abdominals. by Gordon L. Brown, Jr. for Body Bar, Inc.
Body Bar FLEX Exercises for the Core and Abdominals by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Exercises for the Core and Abdominals This presentation features stretching and strengthening exercises
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
Thera-Band /Hand Weight Exercises
Thera-Band /Hand Weight Exercises Created by: Kate Blanchette, BSc.N, RN ACSM Exercise Specialist Certified Trevor Harris, Certified Kinesiologist GENERAL INFORMATION Technique Tips Posture stand or sit
Knee Replacement Rehabilitation
Knee Replacement Rehabilitation The following exercises may be given to you to help get you moving and become more independent. Please bring this copy of the exercises with you to hospital. After your
PUSH. Program. Promoting Use of Shoulder and Hand
PUSH Program Promoting Use of Shoulder and Hand PUSH is an exercise program designed to help you to start activating the muscles in your arm again. After stroke arm weakness is very common. The more exercise
POST OPERATIVE ROTATOR CUFF REPAIR PROTOCOL. Home Program
MOON SHOULDER GROUP For information regarding the MOON Shoulder Group, speak to your surgeon or contact: Rosemary Sanders 4200 Medical Center East 1215 21st Avenue South Vanderbilt University Medical Center
D: Doorway Stretch E: Towel Stretch for Pectoralis Minor Blackburn Exercises: 6 Positions A: Prone Horizontal Abduction (Neutral)
D: Doorway Stretch Bring your shoulder into a horizontal position out to your side (abduction) and flex your elbow 90û Place your elbow against the edge of a doorway Lead forward and downwards with your
Starting a Strength Training Program
MINTO PREVENTION & REHABILITATION CENTRE CENTRE DE PREVENTION ET DE READAPTATION MINTO Starting a Strength Training Program About This Kit The key to improving strength is applying resistance to the muscle
Exercises following rotator cuff repair (major tear: 3-5cm and massive tear: more than 5cm)
Physiotherapy patient information Rotator cuff repair (major/massive tear) Exercises following rotator cuff repair (major tear: 3-5cm and massive tear: more than 5cm) Introduction The rotator cuff consists
Exercises for using assistive devices
Exercises for using assistive devices For individuals who use an assistive device (cane, walker, etc.) please select from the exercises on the following pages. Completing these exercises on a regular basis
Calisthenic Guidelines
8 Calisthenics In this chapter you will learn about: Proper form and guidelines for performing calisthenics. Designing a calisthenic exercise program. Abdominal exercise techniques. Calisthenics require
Foundational Spine Exercises
These exercises should only be used as a starting point to strengthen the muscles that support your back. Your physical therapist will tailor a program that fits your needs and activity level, using exercises
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
Above Knee Amputation Exercises with Prosthesis
Above Knee Amputation Exercises with Prosthesis These exercises help you improve your balance and strengthen the muscles to best use your prosthetic leg. Do these exercises as directed by your therapist
Knee Conditioning Program
Knee 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 lifestyle. Following
PILATES. for the office. move better feel better. live better. Physical fitness is the first requisite of happiness.
PILATES for the office Physical fitness is the first requisite of happiness. Joseph Pilates move better feel better live better ConcordPilates.com ConcordPilates.com INTRODUCTION: Working in an office
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
Shoulder Therapy Kit. Instruction Booklet
Shoulder Therapy Kit Instruction Booklet S.T.K. Shoulder Therapy Kit 1 CONTENTS: Warnings and Notes... 1 Shoulder Exercises... 3 Rope & Pulley Exercises... 6 Bar Exercises... 8 Strengthening Exercises...
Simple Strength, Balance and Flexibility Exercises to Do at Home
Simple Strength, Balance and Flexibility Exercises to Do at Home For someone with medical problems, or who has been inactive and wants to exercise vigorously, always check with a doctor before beginning
COMPOSITE WRIST FLEXOR STRETCH
COMPOSITE WRIST FLEXOR STRETCH Purpose: To reduce fatigue of the elbow, forearm, wrist and fingers. Workers who perform forceful or repetitive grasping may benefit by performing this stretch every 2 hours.