Week 8 : Pericardium / Triple Warmer

Size: px
Start display at page:

Download "Week 8 : Pericardium / Triple Warmer"

Transcription

1 Week 8 : Pericardium / Triple Warmer Begin in the shoulder rotation position......transition to an arm rotation... Then bring the arm back into the first Pericardium stretch. Hold the arm to your body, and first stretch up away from the floor, then stretch a little bit backwards. (2) Then stretch away Side view of the same technique. (1) First stretch up Page 1

2 Second Pericardium Stretch (1)Release the first stretch and sit in seiza next to the receiver... (2)...with your inside hand, hold proximal to the elbow. With your outside hand flex the palm and plant the arm. Take the slack out of the arm and keep it in a stretched position. (3) Keeping the palm flexed and arm stretched, open the arm out perpendicularly to the torso. Continue until you reach the end of range of motion for this stretch. Take a couple deep breaths in and out while holding the stretch. Practitioner s eye view of step 2. Note that the inside hand just keeps the elbow straight while the top hand establishes the stretch from the palm through the whole arm. Practitioner s eye view of step 3. The white line shows the direction of the arm s movement, Page the 2black line shows how the outside hand continues to maintain the stretch at the palm, flexing the wrist.

3 Triple Warmer Meridian Lay the receiver s arm across the side of their torso for the Triple Warmer working position lateral epycondyle of humerus TW olecranon process Triple Warmer (Triple Heater/Triple Burner/San Jiao) - Protection / Immune Function / Peripheral Circulation TW 1 - Exit of Rushing Energy - (not pictured) the corner of the nail on the ulnar side of the ring finger. TW 4 - On the wrist joint, at the depression felt when moving proximally from the gap between the 4th and 5th fingers. TW All found relative to the extensory digitorum muscle. This muscle is the first big ropy tendon you run into when you start at the pinky side arm bone (the ulna) and feel your way towards the center of the forearm. 5,6,7 and 9 are all on the radial (thumb) side of that tendon. TW 8 is on the ulnar (pinky) side. The TW Meridian passes through the lateral grove of the elbow. This is the groove that is farther away from the torso, in between the elbow tip (olecranon process) and the lateral epycondyle of the humerus. TW 10 - Just above the lateral elbow groove. TW On a line connecting TW 10 and 14 TW 14 - Top of the Shoulder - Below and just behind outside tip of shoulder bone (acromion), where your fingers fall when you squeeze your own arm muscle (deltoid). Page 3

4 Triple Warmer Working Position: Mother hand at wrist, messenger hand treats along the meridian using palm or thumb technique, starting w/ TH 14 top of the shoulder...thumb treating TW using the thumb to treat through the lateral groove of the elbow... through the groove on the lateral side of the forearm muscles. At this point, return to a shoulder rotation position to prepare to treat the meridian in the shoulder, neck and face. Page 4

5 TW 15 - Heaven s Bone - Directly posterior to GB 21. If GB 21 is on the top of the shoulder, with an angle of entry straight down towards the feet, TH 15 is just behind the top of the shoulder, with an angle of entry pointed somewhat forward towards the chest. TW TW 16 - Posterior border of SCM muscle, level with the mandible angle. TW 17 - underneath the earlobe, angling against the back of the jaw TW 18 - Behind the ear, on a small slit in the bone TW 19 - Behind the ear, between 17 and 20 (angle of mandible) TW 20 - Just above the apex of the ear. TW 15 TW 21 - Just above SI 19, in between the jaw bone and the ear cartilage TW 22-1 cun anterior and superior to TW 21 SCM Muscle TW 23 - Silk Bamboo Hollow - At the depression found at the lateral end of the eyebrow. Keep your inside hand at the shoulder as mother hand. Messenger thumb will hold each point in turn. While holding a constant pressure, alternately compress and stretch the shoulder. TW 15 Heaven s Bone. TW 16 Page 5

6 TH 17 TW 20 TW 23 - Silk Bamboo Hollow Page 6

Traditional Thai Acupressure Points. The anterior aspect of the body THE ANATOMICAL ATLAS

Traditional Thai Acupressure Points. The anterior aspect of the body THE ANATOMICAL ATLAS Traditional Thai Acupressure Points The anterior aspect of the body THE ANATOMICAL ATLAS lines of the SHOULDER BLADES AND POSTERIOR ARM Scapula Line This line runs through landmarks: 1. Above the midpoint

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

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

GENERAL EXERCISES THUMB, WRIST, HAND BMW MANUFACTURING CO. PZ-AM-G-US I July 2017

GENERAL EXERCISES THUMB, WRIST, HAND BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 GENERAL EXERCISES THUMB, WRIST, HAND 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

More information

MLT Muscle(s) Patient Position Therapist position Stabilization Limb Position Picture Put biceps on slack by bending elbow.

MLT Muscle(s) Patient Position Therapist position Stabilization Limb Position Picture Put biceps on slack by bending elbow. MLT Muscle(s) Patient Position Therapist position Stabilization Limb Position Picture Put biceps on slack by bending elbow. Pectoralis Minor Supine, arm at side, elbows extended, supinated Head of Table

More information

Daily. Workout MOBILITY WARM UP. Exercise Descriptions. (See Below)

Daily. Workout MOBILITY WARM UP. Exercise Descriptions. (See Below) MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles

More information

LU/METAL 3-5A English Location Notes. LI/METAL 5-7A English Location Notes

LU/METAL 3-5A English Location Notes. LI/METAL 5-7A English Location Notes LU/METAL 3-5A English Location Notes LU-1 LU-5 LU-7 LU-9 LU-11 Center of gathering Indentation in the stream Broken Sequence Great stagnation Young merchant (Sound of metal element) 6 cun lateral to the

More information

It is recommended that a person break for 5-10 minutes for every hour spent at a workstation.

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

More information

Hands PA; Obl. Lat.; Norgaard s Thumb AP; Lat. PA. PA; Lat.: Obls.; Elongated PA with ulnar deviation

Hands PA; Obl. Lat.; Norgaard s Thumb AP; Lat. PA. PA; Lat.: Obls.; Elongated PA with ulnar deviation Projections Region Basic projections Additional / Modified projections Upper Limbs Hands PA; Obl. Lat.; Norgaard s Thumb ; Lat. PA Fingers PA; Lat. Wrist PA; Lat. Obls. Scaphoid Lunate Trapezium Triquetral

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

Week 6: Kidney and Bladder

Week 6: Kidney and Bladder Week 6: Kidney and Bladder Treating down the Bladder in the Back From side position, move into the wing cleaning position as shown. Your outside foot should be flat on the floor, so that you can plant

More information

Inhibition Associated with somatic dysfunctions, no matter which components are impaired Implies consideration of all components in treatment planning

Inhibition Associated with somatic dysfunctions, no matter which components are impaired Implies consideration of all components in treatment planning Somatic Dysfunction Impaired or altered function of related components of the somatic system including the skeletal, arthrodial, myofascial structures and their related vascular, lymphatic and neural elements.

More information

Physical Capability Exam Testing Protocol

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

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

When Technology Strikes Back!

When Technology Strikes Back! When Technology Strikes Back! Suffering from thumb or wrist pain from chronic texting? Many tech-savvy individuals have felt the side-effects of texting, typing, or web browsing. This is the pain you get

More information

Daily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below)

Daily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below) MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles

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

MASTER CHART. Guide to 60 Transformational Acupoints 1. bigtreehealing.com

MASTER CHART. Guide to 60 Transformational Acupoints 1. bigtreehealing.com MASTER CHART GUIDE TO 60 TRANSFORMATIONAL ACUPOINTS Guide to 60 Transformational Acupoints 1 LU 5 LU 7 LU 9 On elbow crease, thumb side of tendon of biceps brachii. Lung Meridian On thumb side of forearm,

More information

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round

More information

Workout Routine - Swiss Ball - Full Body Printed on Jun

Workout Routine - Swiss Ball - Full Body Printed on Jun Workout Routine - Swiss Ball - Full Body Printed on Jun 21 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 3 Thighs 2 Abs 2 Chest 2 Shoulders

More information

Daily MOVEMENT PREP CIRCUIT 3 SETS. Double Kettlebell Clean to Squat. 3 rounds minimal rest in between exercises. Exercise Descriptions

Daily MOVEMENT PREP CIRCUIT 3 SETS. Double Kettlebell Clean to Squat. 3 rounds minimal rest in between exercises. Exercise Descriptions Workout 6.4.18 MOVEMENT PREP CIRCUIT 3 SETS Double Kettlebell Bridge Press Double Kettlebell Clean to Squat Mountain Climber with Reach 3 rounds minimal rest in between exercises A1: Double Kettlebell

More information

Back Squat Purpose: Grip: Rack: Start Position: Technique-Descent: Ascent Key Points:

Back Squat Purpose: Grip: Rack: Start Position: Technique-Descent: Ascent Key Points: Back Squat Purpose: To develop strength in the quadriceps, adductors, hamstrings and gluteus maximus. It strengthens ligaments, tendons and the back extensors, whilst also increasing bone mineral density.

More information

Chapter 10: Flexibility

Chapter 10: Flexibility Chapter 10: Flexibility Lesson 10.1: Flexibility Facts Self-Assessment 10: Arm, Leg, and Trunk Flexibility Lesson Objectives: Describe the characteristics of flexibility. Explain how you benefit from good

More information

Palm-Up Elbow Moving Step 1: Step 2: Step 3:...

Palm-Up Elbow Moving Step 1: Step 2: Step 3:... FLEXTEND EXERCISE IMAGES: MENU 1 PALM-UP ELBOW MOVING 2 PALM-UP ISOLATED 3 THUMB-UP ELBOW MOVING 4 THUMB-UP ISOLATED 5 PALM-DOWN ISOLATED 6 PRONATION ISOLATED 7 SUPINATION ISOLATED 8 THUMB / INDEX FINGER

More information

THE SIX ZEN SHIATSU STRETCHES

THE SIX ZEN SHIATSU STRETCHES THE SIX ZEN SHIATSU STRETCHES Open the twelve Qi meridians of acupuncture: feel their chain of connective tissues as they get an invisible stretch, and, as a positive side effect, become more flexible

More information

Daily. Workout Workout Focus: Bodyweight strength, power, speed, mobility MOBILITY WARM UP. Exercise Descriptions.

Daily. Workout Workout Focus: Bodyweight strength, power, speed, mobility MOBILITY WARM UP. Exercise Descriptions. Workout 5.18.18 Workout Focus: Bodyweight strength, power, speed, mobility Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts

More information

Key Points for Success:

Key Points for Success: SELF WRIST & HAND 1 2 All of the stretches described in this chapter are detailed to stretch the right side. Key Points for Success: Sit comfortably in a position where you can straighten or fully extend

More information

Yoga for your Neck and Shoulders

Yoga for your Neck and Shoulders Yoga for your Neck and Shoulders Refrain from judging or placing high expectations on yourself as you learn these exercises. When you feel discomfort or pain, simply stop. If you feel dizzy or nauseous

More information

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

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

More information

SEAWHEEZE STRENGTH TRAINING PLAN

SEAWHEEZE STRENGTH TRAINING PLAN SEAWHEEZE STRENGTH TRAINING PLAN we tailored this plan specifically for your half marathon training. It s intended to strengthen your entire body, with special emphasis on building a strong core and stable

More information

Lab Activity 11: Group II

Lab Activity 11: Group II Lab Activity 11: Group II Muscles Martini Chapter 11 Portland Community College BI 231 Origin and Insertion Origin: The place where the fixed end attaches to a bone, cartilage, or connective tissue. Insertion:

More information

FORWARD ELEVATION. Stretches inferior and anterior-inferior capsule

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

More information

Connects arm to thorax 3 joints. Glenohumeral joint Acromioclavicular joint Sternoclavicular joint

Connects arm to thorax 3 joints. Glenohumeral joint Acromioclavicular joint Sternoclavicular joint Connects arm to thorax 3 joints Glenohumeral joint Acromioclavicular joint Sternoclavicular joint Scapula Elevation Depression Protraction (abduction) Retraction (adduction) Downward Rotation Upward Rotation

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

Elbow Anatomy, Growth and Physical Exam. Donna M. Pacicca, MD Section of Sports Medicine Division of Orthopaedic Surgery Children s Mercy Hospital

Elbow Anatomy, Growth and Physical Exam. Donna M. Pacicca, MD Section of Sports Medicine Division of Orthopaedic Surgery Children s Mercy Hospital Elbow Anatomy, Growth and Physical Exam Donna M. Pacicca, MD Section of Sports Medicine Division of Orthopaedic Surgery Children s Mercy Hospital Contributing Factors to Elbow Injury The elbow is affected

More information

Chapter 8. The Pectoral Girdle & Upper Limb

Chapter 8. The Pectoral Girdle & Upper Limb Chapter 8 The Pectoral Girdle & Upper Limb Pectoral Girdle pectoral girdle (shoulder girdle) supports the arm consists of two on each side of the body // clavicle (collarbone) and scapula (shoulder blade)

More information

Ultimate Personal Training Biceps Exercise Guide

Ultimate Personal Training Biceps Exercise Guide Ultimate Personal Training Biceps Exercise Guide Major Muscles That Act At The Elbow and Forearm MUSCLE ORIGIN INSERTION Biceps brachii Brachialis Pronator teres Long head from tubercle above glenoid cavity;

More information

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions ALT Hip Root with Reach ALT Arm Screws ALT Arm Circles Forward Leg Swings Ankle Rolls MOBILITY WARM UP 10 Reps Each Side 10 Reps Each Arm in Both Directions 10 Reps Each Side 10 Reps Each Side Perform

More information

THE SKELETAL SYSTEM. Focus on the Pectoral Girdle

THE SKELETAL SYSTEM. Focus on the Pectoral Girdle THE SKELETAL SYSTEM Focus on the Pectoral Girdle Appendicular Skeleton 126 bones Includes bones of the limbs (arms and legs) Pectoral girdle (shoulder) Pelvic girdle (hip) Pectoral Girdle (the shoulder)

More information

On The Road. Training Manual

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

More information

WORLDS GREATEST WARM UP

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

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

The Language of Anatomy. (Anatomical Terminology)

The Language of Anatomy. (Anatomical Terminology) The Language of Anatomy (Anatomical Terminology) Terms of Position The anatomical position is a fixed position of the body (cadaver) taken as if the body is standing (erect) looking forward with the upper

More information

Foundation Mobility (50 min)

Foundation Mobility (50 min) Foundation Mobility (50 min) Protection (10 min) Exercise Reps Duration (s) Wrist Abduction 12 ea 60 Wrist Adduction 12 ea 60 Wrist Pronation and Supination 10 ea 60 Wrist Pronation and Supination (Reverse

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

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

Anatomy and Physiology 2016

Anatomy and Physiology 2016 Anatomy and Physiology 2016 O = Temporal line I = coronoid process (Mandible) A = elevates mandible (chewing) O = galea aponeurotica (layer of dense fibrous tissue which covers the upper part of the cranium)

More information

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

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

More information

Philip Bayliss St Albans Osteopathy

Philip Bayliss St Albans Osteopathy Philip Bayliss St Albans Osteopathy 43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353 Website: philip-bayliss.com Subacromial (Shoulder) Bursitis 1 Experts estimate that 65% of people

More information

RECOMMENDED STRETCHES

RECOMMENDED STRETCHES RECOMMENDED STRETCHES Stretching prescribed below is always best done either after a session while your muscles are warm or after a short warm up such as 5mins of running, skipping, cycling, rowing etc.

More information

Upper Body Exercises

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

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

Shoulder Rehab Program

Shoulder Rehab Program Range of Stage A Motion 1 External rotation Lying on your back, with elbows bent at right angles and held in against your body. Hold a stick with both hands and using your unaffected side push your other

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

Nerve Injury. 1) Upper Lesions of the Brachial Plexus called Erb- Duchene Palsy or syndrome.

Nerve Injury. 1) Upper Lesions of the Brachial Plexus called Erb- Duchene Palsy or syndrome. Nerve Injury - Every nerve goes to muscle or skin so if the nerve is injured this will cause paralysis in the muscle supplied from that nerve (paralysis means loss of function) then other muscles and other

More information

Practical 2 Worksheet

Practical 2 Worksheet Practical 2 Worksheet Upper Extremity BONES 1. Which end of the clavicle is on the lateral side (acromial or sternal)? 2. Describe the difference in the appearance of the acromial and sternal ends of the

More information

An Introduction to the Appendicular Skeleton

An Introduction to the Appendicular Skeleton An Introduction to the Appendicular Skeleton The Appendicular Skeleton is composed of the 126 bones of the appendages (limbs) and the pectoral and pelvic girdles, which attach to the axial skeleton. Each

More information

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions MOBILITY WARM UP Pelvic Tilts Alternating Hip Roots Arm Screws Arm Circles Axe Murderer s Forward Leg Swings Lateral Leg Lift Ankle Rolls Perform 1 round of every exercise back to back. Pelvic Tilts Start

More information

Evidence-Based Examination of the Elbow, Wrist, and Hand

Evidence-Based Examination of the Elbow, Wrist, and Hand Evidence-Based Examination of the Elbow, Wrist, and Hand Presented by Chad Cook, PT, PhD, MBA, FAAOMPT Practice Sessions/Skill Check-offs Chapter Five: Movement Examination of the Elbow, Wrist, and Hand

More information

Air splint exercises. THINGS TO WATCH OUT FOR -Elevation of shoulder -Compensatory techniques throughout the body -Improper use of muscles -Breathing

Air splint exercises. THINGS TO WATCH OUT FOR -Elevation of shoulder -Compensatory techniques throughout the body -Improper use of muscles -Breathing Air splint exercises Place arm in splint up until armpit, make sure that fingers are spread to start. Blow up splint until firm. This will stretch out the elbow. So if the elbow is tight, stretch out prior

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

Makka HO Stretches. Yours in health and prosperity. Frank Panetta. Shiatsu Practitioner

Makka HO Stretches. Yours in health and prosperity. Frank Panetta. Shiatsu Practitioner Makka HO Stretches Specific shiatsu stretches use the body's own weight, applying pressure to the meridians as you lean this way and that way. By stimulating meridians, shiatsu stretches may assist in

More information

Physical Therapy for Your Oncologic Shoulder Replacement

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

More information

LIFTING EXERCISE GUIDE. (By body part alphabetically, then by exercise alphabetically)

LIFTING EXERCISE GUIDE. (By body part alphabetically, then by exercise alphabetically) LIFTING EXERCISE GUIDE (By body part alphabetically, then by exercise alphabetically) BACK DEADLIFT 1. Stand in front of a loaded barbell. 2. While keeping the back as straight as possible, bend your knees,

More information

ELBOW - 1 FLEXION: ROM (Supine / Sitting)

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

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

PHYSICAL TRAINING INSTRUCTORS MANUAL TABLE OF CONTENT PART 3

PHYSICAL TRAINING INSTRUCTORS MANUAL TABLE OF CONTENT PART 3 TABLE OF CONTENT PART 3 Exercise No 11: Chest Press... 2 Exercise No 12: Shoulder Press... 3 Exercise No 13: Pull-overs... 5 Exercise No 14: Tricep Extension... 6 informal exercises to develop upper body

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

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

SHOULDER PROCEDURE. Minimum Prerequisite BRM 2 (1-8) & BRM 3 (1-6)

SHOULDER PROCEDURE. Minimum Prerequisite BRM 2 (1-8) & BRM 3 (1-6) SHOULDER PROCEDURE Minimum Prerequisite BRM 2 (1-8) & BRM 3 (1-6) Shoulder Procedure (Solo) - SUMMARY With the client sitting, stand at the opposite side to the shoulder being worked on. Cradle the forearm

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

A Body in Motion Stays in Motion. Exercises for Arthritis Prevention. Parts in

A Body in Motion Stays in Motion. Exercises for Arthritis Prevention. Parts in A Body in Motion Stays in Motion Exercises for Arthritis Prevention Parts in Motion A body in motion must stay in motion. It s not just a law of physics it s true about your health as well. No matter your

More information

Location Terms. Anterior and posterior. Proximal and Distal The term proximal (Latin proximus; nearest) describes where the appendage joins the body.

Location Terms. Anterior and posterior. Proximal and Distal The term proximal (Latin proximus; nearest) describes where the appendage joins the body. HUMAN ANAT OMY Location Terms Anterior and posterior In human anatomical usage, anterior refers to the front of the individual. Similarly, posterior refers to the back of the subject. In standard anatomical

More information

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.

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.

More information

Physical Examination of the Shoulder

Physical Examination of the Shoulder General setup Patient will be examined in both the seated and supine position so exam table needed 360 degree access to patient Expose neck and both shoulders (for comparison); female in gown or sports

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

WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes

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

More information

9/26/2012. Basic Terminology. Basic Terminology continued. Kinesiology Terminology. Kinesiology = The study of movement

9/26/2012. Basic Terminology. Basic Terminology continued. Kinesiology Terminology. Kinesiology = The study of movement Kinesiology Terminology Basic Terminology Kinesiology = The study of movement This definition is so broad. What other fields of study come together to create kinesiology? Yes!! And it relates them all

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

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

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

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

PRACTICAL EXAM REVISION AND PREPARATION GUIDE

PRACTICAL EXAM REVISION AND PREPARATION GUIDE PRACTICAL EXAM REVISION AND PREPARATION GUIDE SUBJECT: CMAC Acupuncture Channel Theory EXAM: Practical exam LENGTH OF EXAM: 3 minutes WEIGHT: 3% TOTAL MARKS: 3 marks SESSIONS COVERED: SN 2-5 EXAM: Practical

More information

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

A&P 1 Skeletal Lab Guide Week 2 - Appendicular Skeleton and Joints Lab Exercises: Pectoral Girdle

A&P 1 Skeletal Lab Guide Week 2 - Appendicular Skeleton and Joints Lab Exercises: Pectoral Girdle A&P 1 Skeletal Lab Guide Week 2 - Appendicular Skeleton and Joints Lab Exercises: Pectoral Girdle PLEASE NOTE: Your group will need an articulated skeleton, a disarticulated skeleton, and the joint models

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

Body Planes & Positions

Body Planes & Positions Learning Objectives Objective 1: Identify and utilize anatomical positions, planes, and directional terms. Demonstrate what anatomical position is and how it is used to reference the body. Distinguish

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

Strength Challenge Week #4

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

More information

Figure 1: Bones of the upper limb

Figure 1: Bones of the upper limb BONES OF THE APPENDICULAR SKELETON The appendicular skeleton is composed of the 126 bones of the appendages and the pectoral and pelvic girdles, which attach the limbs to the axial skeleton. Although the

More information

WORLDS GREATEST WARM UP

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

More information

WORLDS GREATEST WARM UP

WORLDS GREATEST WARM UP DAY #9 DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP 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

More information

Northumbria Healthcare NHS Foundation Trust. Exercise for Arm Lymphoedema. Issued by the Lymphoedema / Breast Team

Northumbria Healthcare NHS Foundation Trust. Exercise for Arm Lymphoedema. Issued by the Lymphoedema / Breast Team Northumbria Healthcare NHS Foundation Trust Exercise for Arm Lymphoedema Issued by the Lymphoedema / Breast Team This leaflet gives you information on exercises. Exercise is an essential component of lymphoedema

More information

1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs

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

More information

The arm: *For images refer back to the slides

The arm: *For images refer back to the slides The arm: *For images refer back to the slides Muscles of the arm: deltoid, triceps (which is located at the back of the arm), biceps and brachialis (it lies under the biceps), brachioradialis (it lies

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

It is also important to make note of your function, as this may be your first indication of improvement.

It is also important to make note of your function, as this may be your first indication of improvement. Shoulder pain 1 Management of Shoulder Pain The resolution of pain involves gradually increasing the number of repetitions or resistance of the exercises performed. However, it is important to stay within

More information

ARM Brachium Musculature

ARM Brachium Musculature ARM Brachium Musculature Coracobrachialis coracoid process of the scapula medial shaft of the humerus at about its middle 1. flexes the humerus 2. assists to adduct the humerus Blood: muscular branches

More information

ACTIVE AGING.

ACTIVE AGING. Shoulder Pain Rehabilitation Protocol Rotator Cuff Syndrome Shoulder impingement The Resistance Chair Solution Shoulder Impingement a. Shoulder impingement is one of the most common causes of shoulder

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