Home Exercise Program
|
|
|
- Peregrine Hopkins
- 5 years ago
- Views:
Transcription
1 YOUR HOME PROGRAM Home Exercise Program Created by Dr. Furr MD Nov 30th, 1999 Total 21 LOWER TRUNK ROTATIONS - LTR Lying on your back with your knees bent, gently move your knees side-to-side. PRAYER STRETCH While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks. PRAYER STRETCH - LATERAL While on your hand and knees in a crawl position, slowly lower your buttocks toawrds your feet. Also, lower your chest towards the floor as you reach out towards the side. 1 Time 15 Seconds 3 Times 15 Seconds Nov 30th, Page 1 of 6
2 PELVIC TILT While lying on your back, use your stomach muscles to press your back into the floor. for 5 seconds, then relax. BRACE HEEL SLIDES bent, slowly slide your heel forward on the floor and then slide it back. Use your stomach muscles to keep your spine from moving. BRACE - SINGLE KNEE EXTENSION While lying on your back with knees bent, lift one foot off and slowly straighten out your knee while keeping the leg off the ground. as indicated, then return to original position. Next, perform on the other leg. BRACE - BICYCLE bent, raise up both feet and straighten one out in front of you. Then return the leg back and straighten the other. Use your stomach muscles to keep your spine from moving. 5 Seconds 10 Sets Nov 30th, Page 2 of 6
3 BRACE - BILATERAL BENT LEG LIFT bent, raise up both feet. Use your stomach muscles to keep your spine from moving. STRAIGHT LEG PRESS UP While lying on your back, cross your legs and lift them straight up. Next, lift your hips/buttocks so that it thrusts your legs a few inches upwards towards the ceiling. for 2-5 seconds, then slowly lower back to the floor in a controlled motion. STRAIGHT LEG PRESS UP - ROTATION While lying on your back, cross your legs and lift them straight up. Next, lift your hips so that it thrusts your legs a few inches upwards towards the ceiling. EXERCISE BALL - SUPINE TRUNK ROTATION While lying on your back with an exercise ball under your lower legs, slowly roll the ball side to side to gently rotate your back. 5 Seconds 15 Times Nov 30th, Page 3 of 6
4 DEAD BUG bent, slowly raise up one foot and opposite arm. CURL UP - REVERSE bent, raise up your legs and lift your buttocks. Maintain your knees bent the entire time. DOUBLE/SINGLE LEG BRIDGE While lying on your back with both feet flat on the floor, raise your buttocks off the floor. PRONE ALTERNATE ARM AND LEG While lying face down and keeping your lower abdominals tight, slowly raise up an arm and opposite leg. Slowly lower in a controlled motion. by performing on the opposite side. 20 Times 1 Set 15 Times 2 Sets Nov 30th, Page 4 of 6
5 QUADRUPED ALTERNATE ARM AND LEG While in a crawling position, slowly draw your leg and opposite arm upwards. with opposite side, both sides combined count as one repetition. ADVANCED PLANK ALTERNATE ARM AND LEG While lying face down, lift your body up on your elbows and toes. Next, lift up one arm and opposite leg. Return to original position and then perform with the other arm and leg. SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotated your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Try to breathe deeply with each rotation during and at the end of motion. EXERCISE BALL - PRAYER STRETCH While kneeling with an exercise ball in front of you, slowly lean forward and roll the ball forward until a stretch is felt. 5 Seconds Nov 30th, Page 5 of 6
6 EXERCISE BALL - CURL UPS LEVEL 1 While sitting on an exercise ball, roll forward so that your back lies against the ball. EXERCISE BALL - SUPINE CRUNCH TOUCH Start by lying on the floor with your knees bend and holding a ball over your head. 30 Times 15 Times Nov 30th, Page 6 of 6
GENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
GENERAL EXERCISES MID-BACK 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
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
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.
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
Core exercises. Abdominal Ball Passing
Abdominal Ball Passing Start with ball in hands, tighten abdominal muscle to stabilize spine and lift legs up to grasp ball. Pass ball to feet. Lower legs down while keeping your abdominal muscles tight
GENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
GENERAL EXERCISES KNEE 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 be
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
MARCH CORE MADNESS 30 Day Challenge
MARCH CORE MADNESS 30 Day Challenge MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY The 30 Day CORE Challenge runs for 30 consecutive days in one month. Complete the daily core workout posted
Contents. Foreword Bottom to Heels Stretch Knee to Chest Knee Rolls Abdominal Crunches... 7
Contents Foreword... 3 1. Bottom to Heels Stretch... 4 2. Knee to Chest... 5 3. Knee Rolls... 6 4. Abdominal Crunches... 7 5. Back Extensions... 9 6. Pelvic Tilts... 10 7. Wall Sits... 11 8. Bridging...
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
GENERAL EXERCISES YOGA BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
GENERAL EXERCISES YOGA 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 be
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
Home Exercise Program for Knee Conditioning
Prepared for: Prepared by: Instructions: Home Exercise Program for Knee Conditioning Before beginning the conditioning program, warm up the muscles by riding a stationary bicycle or jogging for 10 minutes.
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
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
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
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
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
Double Knee to Chest. Lying on back with knees slightly bent. Hug both knees to chest
Double Knee to Chest Lying on back with knees slightly bent Hug both knees to chest Flexion on the Gymnic Ball Lying on stomach over ball Drape body over ball and relax Roll back and forth to stretch out
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
Lumbar/Core Strength and Stability Exercises
Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,
LOW BACK. Performance Physical Therapy & Fitness
LOW BACK On back, feet resting on ball, pull knees to chest until stretch is felt in low back. Pause, then return to start position. Repeat 15-20 times LOWER TRUNK ROTATION On back, feet resting on ball,
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.
WORLDS GREATEST WARM UP
BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP DUMBBELL FRONT BENCH 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
WALL PUSH UPS TABLE PUSH UPS
WALL PUSH UPS Standing at a wall; place your arms out in front of you with your elbows straight so that your hands just reach the wall. Next, bend your elbows slowly to bring your chest closer to the wall.
FIT IN LINE EXAMPLE REPORT (15/03/11) THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT
THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT FIT IN LINE EXAMPLE REPORT (15/03/11) A 12 part assessment tool to screen your athletic performance in 4 key components: Flexibility, Balance, Strength & Core
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
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
Copyright Cardiff University
This exercise programme has been developed by physiotherapists specifically for people with movement disorders. Exercise is not without its risks and this or any other exercise programme has potential
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
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
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
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
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
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
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
FLOOR EXERCISES for. strengthening your hip and knee INTERMEDIATE LEVEL
FLOOR EXERCISES for strengthening your hip and knee INTERMEDIATE LEVEL THIGH STRENGTHENING 3 HIP STRENGTHENING ON YOUR SIDE 5 HIP STRENGTHENING ON YOUR BACK 8 ALL 4 S WITH LEG LIFT 10 When you have pain
STEP IT UP Moderate intensity workout
Welcome to the moderate intensity workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information about
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
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
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
April 1, 2018 Team Telemark Core Strength Training V2.0
April 1, 2018 Team Telemark Core Strength Training V2.0 Courtesy Ross McKinnon, PT, FCAMPT, CGIMS, CMT, FMSC Kelowna Manual Therapy Centre Team Telemark Physiotherapist Key Points - Highly recommended
Single leg bridging with prosthesis. Hip extension side-lying against wall with prosthesis. Side plank with prosthesis
Single leg bridging with prosthesis Hold your sound limb in air, with your prosthetic foot on the bed with your knee bent. Squeeze your buttocks and lift your hips as high as you can toward the ceiling.
Trochanteric Bursitis: Exercises
Trochanteric Bursitis: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise
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
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
PHYSICAL TRAINING INSTRUCTORS MANUAL TABLE OF CONTENT PART 5. Exercise No 31: Reverse Crunch 1. Exercise No 32: Single Hip Flexion 3
TABLE OF CONTENT PART 5 Exercise No 31: Reverse Crunch 1 Exercise No 32: Single Hip Flexion 3 Exercise No 33: Bicycle Crunch 4 Exercise No 34: Straight Leg U Crunches 5 Exercise No 35: Bent Knee U Crunch
Core Stability Exercise Programme
Core Stability Exercise Programme Before commencing the following exercise programme, ensure you are able to contract your core muscles correctly whilst continuing to breathe normally. It is important
VIEW / PRINT TEMPLATE
VIEW / PRINT TEMPLATE TRIA Talk 08 Exercise Count: 4 Duration: hour, 8 mins, 56 seconds Box Jumps - Single Leg set(s) 8 mins Stand in front of a box or step with your feet about shoulder width apart. Stand
Knee 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
Balance BALANCE BEAM - TANDEM WALK WOBBLE BOARD. Place a half foam roll on the ground in a forward-back direction with the rounded side up.
The following is a list of the most common exercises in our clinic to be used as a reference for our patients. If one of your prescribed exercises is not listed, please inform us if you have any questions.
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
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
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
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.
Strength and Balance Exercises
Strength and Balance Exercises LEG EXTENSIONS Purpose: Strengthen the thigh and leg muscles. Starting Position: Sit tall with your feet flat on floor, shoulderwidth apart. You may hold onto the sides of
7 Essential Core Moves & Progressions
Reducing knee pain and strengthening your knees takes more than just cycling. Cycling is the lubricant for your knees and strengthens them in many ways. For the best chance at keeping your knees the strongest
The Police Treatment Centres
Ball Class Exercises The exercises provided here are for general information only and should not be treated as a substitute for professional supervision or advice. By following these exercises you agree
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
What are the causes of back pain? In the general population, there are several causes to back pain, below are two of the most common.
How common is back pain? Back pain in adolescents (and adults) is very common. The most common reason for back pain is muscle strain. This can be caused by a single movement, a repetitive movement in a
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
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
Low Back Pain Exercise Guide
Low Back Pain Exercise Guide Regular exercise is an important adjunct to your treatment that can help restore the strength of your back and allow for a gradual return to your everyday activities. Your
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
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
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
Operation Overhaul: January Challenge
Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands
TIP: Always try pick a resistance band that your can do at least repetitions. Remember to keep your chest open and your shoulders down.
Lower Body Exercises Exercise Bands can build quality muscle in your legs without causing wear and tear on your joints. One of the downsides of doing legs exercises with other forms of tension is that
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
Tip: This is a great exercise to do while you re waiting for the kettle to boil at home or waiting for the photocopier at work.
50 Lazy Day Exercises to lose 50kg and Keep it Off Everyone has days when they d sooner just stay in bed (or at least not do very much in terms of activity). These exercises represent a good compromise
MODULE 10: Breaking down the Exercises - Stability Exercises
MODULE 10: Breaking down the Exercises - Stability Exercises Stability is a core component of the Ridefit program, because so much of riding is dependent on the stability of the rider s body in the saddle.
MIDDLEBURY COLLEGE SPORTS MEDICINE. Lumbar & Core Strengthening
MIDDLEBURY COLLEGE SPORTS MEDICINE Lumbar & Core Strengthening Pelvic Tilt Lay on the floor with knees bent and feel flat on the floor hip width apart. Tighten abdominal muscles and pull the lower back
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
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
2017 COS ANNUAL MEETING AND EXHIBITION HOME EXERCISES
UPPER BODY Push Up From a push up position. Lower whole body down to floor. Press up to return to start position. Maintain abdominal hollow and neutral spinal alignment throughout movement. Note: Perform
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
Flexibility. STRETCH: Kneeling gastrocnemius. STRETCH: Standing gastrocnemius. STRETCH: Standing soleus. Adopt a press up position
STRETCH: Kneeling gastrocnemius Adopt a press up position Rest one knee on mat with the opposite leg straight Maintain a neutral spine position Push through arms to lever ankle into increased dorsiflexion
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
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,
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
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
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
The Police Treatment Centres
The exercises provided here are for general information only and should not be treated as a substitute for professional supervision or advice. By following these exercises you agree to do at your own risk.
Fitness Friday 04/12/2019. Child's
Fitness Friday 04/12/2019 We are 12 days into our first 30-Day Core Fitness Challenge. Some of my co-workers are feeling muscles they've never felt and others have shared they are sore in places they haven't
TRUNK - 2 Flexion: Stretch Low Back Extensors (Supine)
TRUNK - 2 Flexion: Stretch Low Back Extensors (Supine) Position Helper: Support legs with knees bent toward chest. - Helper presses legs toward abdomen. Hold seconds. Contract method: Resist seconds. (see
Southern Sports & Orthopaedics
Knee conditioning program This knee conditioning program is designed to help you rehabilitate from your knee injury. In some cases, the program is being used as pre-habilitation, that is strengthening
Free your prana. deep abdominal breathing
1. deep abdominal breathing Constructive rest pose: on your back knees bent, feet hip-width apart, you can start by letting your knees rest against each other. This is a great start to rest your back and
Strength Challenge Week #4
Strength Challenge Week # DAY / PULL & BALANCE WORLDS GREATEST WARM UP DUMBBELL UNILATERAL DEADLIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate
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
WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes
BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP BW INTERMEDIATE CHAIR SQUAT This is a three-part stretch. Begin Perform sets of 8- of each exercise using No/Light weight. Focus on good form using
Day 5. Leg Raises. Throw downs. Side Crunches. Core/Abdominals
Day 5 Tips: Total control of the torso is necessary to get the most benefit out of these exercises. Slow and controlled motion is required on all exercises. You are not looking for speed. On applicable
Advanced Core. Healthy Weight Center
Advanced Core Superman Lay face down on matt Lift the legs and hands in unison making a U-shape Slowly bring the legs and hands back to the floor and repeat. V-Sit Abs Begin by sitting on a matt Bring
REMEMBER GOOD POSTURE DURING ALL YOUR EXERCISES, AVOID SLOUCHING AS YOUR CURRENT PROGRAM BECOMES EASY SLOWLY INCREASE:
REMEMBER GOOD POSTURE DURING ALL YOUR EXERCISES, AVOID SLOUCHING Apr 06, 2017 AS YOUR CURRENT PROGRAM BECOMES EASY SLOWLY INCREASE: # OF LAPS YOU ARE WALKING # OF REPITITIONS # OF SECONDS YOU HOLD A STRETCH
FAB55 EXERCISES, 5 WEEKS, 5 MINUTES A DAY
BANDED SIDE STEP Strengthening Hip Complex Starting Position: Start in a standing position with the strength mini-band placed around your ankles. Your knees, hips and toes should be in-line with each other.
TOP 30 Exercise Tutorials
TOP 30 Exercise Tutorials BACK EXERCISES Seated Cable Lat Pull-downs (underhand/narrow grip with handles) 1. Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between the handles.
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
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
PHFit Workout Glossary MEMBERS ONLY
PHFit Workout Glossary MEMBERS ONLY 21s Bicep Curls: using dumbbells or barbell, start with weight at thighs like a regular bicep curl start position. Do 7 curls ½ way up. Then take the weight to shoulder
Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2
Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle
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