Newsletter Video, January 2013

Make sure you consult your physical therapist or your doctor before you start this or any exercise program.

Heel Raises:

Stand with good posture
Slowly raise heels off ground then back
Repeat 10x and work up to 30x

Wall Sit:

Stand with feet shoulder width apart, back flat against wall
Slowly lower body to 60-70 degree knee angle, then return to standing
Repeat 10x and work up to 30x

Alternating Arm/Leg Lift in Prone

Lie on stomach with pillow under hips
Optional: place small rolled up towel under forehead
Straighten both arms overhead
Slowly lift arm and opposite leg
Return to starting position
Repeat with opposite side
Repeat 5x and work up to 20x per side

Abdominal Crunch with Crossed Arms

Lie on back with knees bent and arms crossed over chest
Tighten stomach muscles, slowly lift the head and upper back off of surface
Repeat 10x and work up to 30x

Shoulder Dumbbell Raises

Holding dumbbells (or similar objects), raise arms slightly out to your side up to shoulder height
Keep arms straight and thumbs up throughout the motion
Start with just a few pounds of resistance (soup can or slightly larger) and work your way up to heavier weight over time.
Repeat 10x and work up to 30x

Bent Row with Hip Hinge

Bend forward with one arm hanging down, keeping spine straight
Pull elbow toward ceiling and squeeze shoulder blade inward
Use 3-5 pounds of resistance and work your way up to heavier weight over time.
Repeat 10x per side and work up to 30x
*NOTE: you can use the opposite hand to support your upper body weight by resting your hand on a bench or chair seat.

Push Up with Plus

Do a push up, keeping spine straight during the movement.
Optional: At the top of push-up, round out your upper back (hollow out your chest)
If you can't do a push up on the ground, try against the wall first or do it with bent knees.
Repeat 10x and work up to 30x

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The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.