Regular physical activity is the best tool to improve health and wellbeing. The SAIL Home Activity Program has 3 levels: Reasons to Move Your Body
|
|
|
- Buck Palmer
- 7 years ago
- Views:
Transcription
1 Level 1: Sitting - SAIL Home Activity Program Regular physical activity is the best tool to improve health and wellbeing. The SAIL Home Activity Program has 3 levels: level 1: Sitting level 2: Standing level 3: Moving Your health care provider has recommended Level 1: Sitting for you. NOTE Be sure to tell your health care provider about any broken bones or operations in the past 3 months, as some of the activities may not be safe for you, at this time. Reasons to Move Your Body Moving helps your: brain muscles and joints immune system heart lungs strength balance breathing thinking Moving improves your sleep mood energy bowels (less constipation) Moving helps you: stay at home o keep your independence o avoid or delay going to a care home o put less stress on your family walk or move more easily o keep doing the activities you enjoy age well o helps prevent and treat dementia and cancer o live well even with chronic disease Mar These activities are part of the Strategies and Actions for Independent Living Program (2012) - BC Injury Research and Prevention Unit. September 2012
2 Level 1: Sitting - SAIL Home Activity Program A little bit of exercise is always good, and some is always better than none. Some Ideas to Help Get Started Use a buddy o do the activities with a friend, neighbour or family member o ask someone to check with you regularly about how you are doing with the activities Get into a routine exercise at the same times and in the same place each day o put a reminder note in the bathroom or other place you go several times a day o level 2 and 3 activities are best done at the kitchen sink - it doesn t move and is easy to hold on to Shorter activity times - more often is best to start o start with 5 minutes of activity - 3 or 4 times a day rather than 15 or 20 minutes without stopping Keep track o each day, write down how many you do of each activity o the SAIL Home Activity Program Tracker can help you What People Have to Say My back pain is a lot better since I started these. Ruth, age 72 I didn t realize how much weaker one of my legs was until I started doing these. Now I am working hard to get that leg stronger. Mary, age 83 I have been doing the activities for 8 weeks, and now my knees don t hurt as much. I am not as depressed. My blood sugars are better, and I ve lost 6 pounds without even trying. I feel good. Ed, age 67 My dad (age 77) started these exercises, and now he is feeling stronger and has more energy. His attitude has changed and he is feeling hopeful again. It is just wonderful. Tara These activities are part of the Strategies and Actions for Independent Living Program (2012) - BC Injury Research and Prevention Unit. September 2012
3 SAIL Home Activity Program Level 1: Sitting Do only the activities you feel safe and comfortable doing. Sit tall through all the activities, preferably in a firm chair with armrests. Keep breathing normally. Do not hold your breath. Hold means hold position for 3 seconds (count thousand 1, thousand 2, thousand 3 ). Begin with a few of the activities but do them several times each day. Add more activities until you are doing all of them. Over time, do more of each activity, up to 15 times If any of these activities add to your pain or shortness of breath, stop and rest. Do less another day. Talk with your doctor or other health care professional. a) Lift toes of both feet as high as you can (keep heels on floor). Hold. Relax. Do 2-3 more times. b) Lift heels of both feet up together (keep toes on floor). Hold. Relax. Do 2-3 more times. Lift toes of one foot while lifting heel of other foot. Switch. March on the spot, raising each knee high. Continue for 5-10 seconds. Rest. Repeat. Rest. Slowly do for longer (up to 2 minutes without resting). These activities are part of the Strategies and Actions for Independent Living Program (2012) - BC Injury Research and Prevention Unit. May 2013
4 SAIL Home Activity Program Level 1: Sitting 3. Arm Raises and Breathing Activity a) Rest hands on sides of lower rib cage. Keep shoulders relaxed. Breathe in through your nose. Feel your lower ribs move out. Breathe slowly out through your mouth. Feel your rib cage relax. Do 3-4 more times. b) Now, clasp hands together. Breathe as you lift arms up (only as high as comfortable). Breathe as you lower your arms. Do 3-4 more times. a) Make a letter A in air with one leg. Rest. Do the same with the other leg. Rest. b) Make a letter B in air with one leg. Rest. Do the same with the other leg. Rest. Do more letters. Do several letters in a row with same leg. Make bigger letters in the air. a) Tap one heel forward and return, sideways and return. Do the same with other foot. Do 2 3 more times. b) Tap once with one heel, then once with other heel. Do 2-3 more times. Slowly do more or do it faster. Hold one or two arms up while tapping heels. Add fun brain activities while tapping heels. o Say the days of the week forward then backward. o Count backwards by 3 from 100. These activities are part of the Strategies and Actions for Independent Living Program (2012) - BC Injury Research and Prevention Unit. May 2013
5 SAIL Home Activity Program Level 1: Sitting Lift and shift one buttock forward, then other buttock forward (scooting) in chair. Do the same going backward. Do 2-3 more times. Hold one or two arms out to side. Sing a song or recite a poem while doing 7. Buttock Lifts a) Sit closer to the front of the chair, with your feet close to the chair and apart. Put your hands on armrests of chair. Lean forward, nose over toes. Push heels into floor as if going to stand. Hold. Relax. Do 2-3 more times. b) Now, lift buttocks up off chair slightly. Feel the weight through your feet. Sit back down. Relax. Do 2-3 more times. These activities are part of the Strategies and Actions for Independent Living Program (2012) - BC Injury Research and Prevention Unit. May 2013
6 SAIL Home Activity Program Level 1: SITTING TRACKER Name: START :
7 SAIL Home Activity Program Level 1: SITTING TRACKER Name: START : Record the number of times you do each activity each day
Otago Exercise Program Activity Booklet
Head Movements Stand up tall and look ahead. Slowly turn your head as far as you can to the right. Slowly turn your head as far as you can to the left. Repeat five times to each side. 44 Neck Movements
Take a few minutes for yourself and incorporate some Office Yoga into your daily routine.
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
Otago Exercise Program
Otago Exercise Program Edited Version Exercise Booklet Created by: Genesee County Coalition Supported by a grant from the Health Foundation for Western and Central New York Otago Exercise Program to Prevent
Stem cell transplant, you and your rehabilitation Information for patients and their carers
Oxford University Hospitals NHS Trust Physiotherapy department Stem cell transplant, you and your rehabilitation Information for patients and their carers Stem cell transplant exercise handout Thank you
Physical and Occupational Therapy Exercises
UW MEDICINE PATIENT EDUCATION Physical and Occupational Therapy Exercises For weight loss surgery patients This section of the Guide to Your Weight Loss Surgery explains exercises that are recommended
Meniscus Tear: Exercises
Meniscus Tear: 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 if you
General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch
Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective
Basic Training Exercise Book
Basic Training Exercise Book Basic Training Exercise Book Instructions The exercises are designed to challenge the major muscles groups every day, approximately every 2 to 3 hours., for a total of 6 times
A Stretch-Break Program for Your Workplace! www.healthyworkplaceweek.ca
www.healthyworkplaceweek.ca A Stretch-Break Program for Your Workplace! Why is stretching at work important? Sitting at a desk or computer; or standing at your work station for extended periods of time
Strength Training HEALTHY BONES, HEALTHY HEART
Strength Training HEALTHY BONES, HEALTHY HEART No matter what your age, strength training can improve your bone health and your balance. As we age, our bones lose both tissue and strength. This condition
Above Knee Amputee Exercise Program
Above Knee Amputee Exercise Program It is important that you take an active role in your rehabilitation. The following exercises must be done every day to prevent any complications. After an above the
A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and
A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete
Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.
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 leg flat on the surface
Basic Stretch Programme 3. Exercise Circuit 4
Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should
Low Back Pain: Exercises
Low Back Pain: 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 if you
Sue Schuerman, PT, GCS, PhD UNLVPT
Sue Schuerman, PT, GCS, PhD UNLVPT Exercise & Physical Activity (Your Everyday Guide from the National Institute on Aging) Go4Life Retain our physical and mental health Continue to do the things we enjoy
ANKLE STRENGTHENING PROGRAM Program Time: 20 min. Recommended: 3x a week
ANKLE STRENGTHENING PROGRAM Program Time: 20 min. Recommended: 3x a week Manuel A. Escalante, Jr. BS, ATC, EMT Model: Nathan Swift BS Note: This program is not meant to replace an evaluation by your coach,
Range of Motion Exercises
Range of Motion Exercises Range of motion (ROM) exercises are done to preserve flexibility and mobility of the joints on which they are performed. These exercises reduce stiffness and will prevent or at
We ve got your back. Physical Therapy After Lumbar Fusion Surgery
We ve got your back Physical Therapy After Lumbar Fusion Surgery Physical therapy is an extremely important part of you recovery after spinal surgery. This booklet, prepared by the therapists who specialize
Pre-operative Instructions for MIS Total Knee Stephen J Kelly, M.D.
Pre-operative Instructions for MIS Total Knee Stephen J Kelly, M.D. 33 Sewall Street Portland, ME 04102 207.828.2100 800.439.0274 www.orthoassociates.com Pre-operative Pain Protocol Two days before surgery:
Passive Range of Motion Exercises
Exercise and ALS The physical or occupational therapist will make recommendations for exercise based upon each patient s specific needs and abilities. Strengthening exercises are not generally recommended
Knee Conditioning Program. Purpose of Program
Prepared for: Prepared by: OrthoInfo 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.
Cardiac Rehab Program: Stretching Exercises
Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles
PERFORMANCE RUNNING. Piriformis Syndrome
Piriformis Syndrome Have you started to experience pain in your hip or down your leg while beginning or advancing your fitness program? This pain may be stemming from the piriformis muscle in your hip.
THE BENJAMIN INSTITUTE PRESENTS. Excerpt from Listen To Your Pain. Assessment & Treatment of. Low Back Pain. Ben E. Benjamin, Ph.D.
THE BENJAMIN INSTITUTE PRESENTS Excerpt from Listen To Your Pain Assessment & Treatment of Low Back Pain A B E N J A M I N I N S T I T U T E E B O O K Ben E. Benjamin, Ph.D. 2 THERAPIST/CLIENT MANUAL The
How To Stretch Your Body
Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active
Medial Collateral Ligament Sprain: Exercises
Medial Collateral Ligament Sprain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off
Exercises for older people
Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the
Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..?
Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..? Staying healthy at work is easier than you might think: Try building the following desk based exercises into your
Ensure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear.
Page 1 Safety Ensure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear. Prepare a space and have your exercise band and a glass of water (for afterwards) ready
KNEE EXERCISE PROGRAM
KNEE PROGRAM INTRODUCT ION Welcome to your knee exercise program. The exercises in the program are designed to improve your knee stability and strength of the muscles around your knee and hip. The strength
Preventing Falls. Strength and balance exercises for healthy ageing
Preventing Falls Strength and balance exercises for healthy ageing Exercise should be comfortable and fun. To get the most out of your home exercise book, join a class for older people to check your exercises
Physical & Occupational Therapy
In this section you will find our recommendations for exercises and everyday activities around your home. We hope that by following our guidelines your healing process will go faster and there will be
Exercises for Low Back Injury Prevention
DIVISION OF AGRICULTURE RESEARCH & EXTENSION University of Arkansas System Family and Consumer Sciences Increasing Physical Activity as We Age Exercises for Low Back Injury Prevention FSFCS38 Lisa Washburn,
INTRODUCTION TO POSITIONING. MODULE 3: Positioning and Carrying
MODULE 3: Positioning and Carrying Blankets, pillows and towels, sandbags, carpet on the floor, a doll with floppy limbs that can be positioned i.e. not a hard plastic doll, display materials. Icebreaker
Physical & Occupational Therapy
In this section you will find our recommendations for exercises and everyday activities around your home. We hope that by following our guidelines your healing process will go faster and there will be
Stand with your feet hip-width apart and your weight equally distributed on both legs (A).
Introduction to balance exercises Balance exercises can help you maintain your balance and confidence at any age. Balance exercises can also help prevent falls and improve your coordination. For older
Trunk Strengthening and Muscle and Coordination Exercises for Lower Limb Amputees
Trunk Strengthening and Muscle and Coordination Exercises for Lower Limb Amputees Part One: Trunk Strengthening Trunk Extension Needed: Sturdy chair or stool, Theraband, and a Theraball if necessary. Sit
Patient Information. and Physical Activity Diary. Wythenshawe Hospital Cardiac Rehabilitation. Name:... The ticker club Registered Charity No.
Wythenshawe Hospital Cardiac Rehabilitation Patient Information Remember : Lifelong regular physical activity - 0 minutes, five times per week is important for your general health. I feel so much better
Lower Body Strength/Balance Exercises
Compliments of (Medical Group Name & Phone # to be inserted here) Lower Body Strength/Balance Exercises Hip Flexion Strengthens thigh and hip muscles. Use ankle weights, if you are ready to. Stand to the
Chair Exercises and Lifting Weights
Chair Exercises and Lifting Weights Why are chair exercises and lifting weights important? Physical activity is one of the most important things you can do to maintain your diabetes control as well as
Reduce Stress with This 15-Minute Restorative Yoga Sequence
Reduce Stress with This 15-Minute Restorative Yoga Sequence Try this short, stress-busting restorative yoga sequence to ease tension around the holidays, at work, and more Stress it s something everyone
Functional rehab after breast reconstruction surgery
Functional rehab after breast reconstruction surgery UHN A guide for women who had DIEP, latissimus dorsi with a tissue expander or implant, or two-stage implant based breast reconstruction surgery Read
Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011
Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2
Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.
Warm Up- Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Protocol- All exercises will be done for 2 sets of 10 repetitions. After the
This guide book must only be used in conjunction with the accompanying audio classes.
This guide book must only be used in conjunction with the accompanying audio classes. P.1 Medical Warning. Check with your doctor before starting this or any other exercise program in particular if you
Kriya for Negative Mind
Kriya for Negative Mind Bron: The Ten Light Bodies of Conciousness van Nirvair Singh Khalsa So So So So Hung Hung Hung Hung 3 MINUTES. Let s start with this pranayam. It s going to be a 4:4 breathing pattern.
Table of Contents. Summary of Tupler Technique Program... 2. How the Program Works... 3. Checking for Diastasis... 4. Splinting Tips...
Tips Table of Contents Summary of Tupler Technique Program... 2 How the Program Works... 3 Checking for Diastasis... 4 Splinting Tips... 5-6 Exercise Tips... 7-8 Other Tips... 9 Ongoing Support with the
The Lose-the-Last-1o-Pounds Workout
Printable Workout: www.myfitstation.com The Lose-the-Last-1o-Pounds Workout From The Women s Health Big Book of Exercises Phase 1) Week 1-4 It s time to finish off that fat for good! This 8-week plan from
Don t. Hamstrings. Calf Muscles. both legs 2-3 times. stretch is felt in the back of the calf. Repeat with both legs 2-3 times.
Remember to: Warm-up your muscles first before stretching (e.g. stretch after walking). Stretch until you feel mild discomfort, not pain. Never bounce or force a stretch. Hold the stretch for 10-30 seconds
Leg Strengthening Exercises
Leg Strengthening Exercises This exercise program has been designed for you by your physical therapist. Do only the exercises marked. Do them slowly and smoothly on a firm surface. Never hold your breath
Caring for your body. Antenatal exercises
Caring for your body Antenatal exercises Antenatal Exercises FROM EARLY PREGNANCY TO DELIVERY INTRODUCTION.................................................3 DEEP BREATHING & FOOT AND ANKLE EXERCISES..................4
Information and exercises following dynamic hip screw
Physiotherapy Department Information and exercises following dynamic hip screw Introduction A dynamic hip screw is performed where the neck of femur has been fractured and where there is a good chance
HELPFUL HINTS FOR A HEALTHY BACK
HELPFUL HINTS FOR A HEALTHY BACK 1. Standing and Walking For correct posture, balance your head above your shoulders, eyes straight ahead, everything else falls into place. Try to point toes straight ahead
TRE TM Template for Level I Trainees June 2013
TRE TM Template for Level I Trainees June 2013 THIS DOCUMENT IS TO BE PROVIDED TO TRE LEVEL I TRAINEES WHO ARE: ENROLLED IN THE TRE ENROLLMENT WEBSITE AND WORKING WITH A LEVEL III TRAINER WITHIN THE TRE
BEACH VOLLEYBALL TRAINING PROGRAM
2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks
Qigong. Ba Duan Jin. The Eight Pieces of Brocade
Qigong Ba Duan Jin The Eight Pieces of Brocade by Col and g Hamilton Yiheyuan Martial Arts Contents Page Introduction 2 Preparation 2 1. Hold up the Sky 3 2. The Archer 4 3. Join Heaven and Earth 5 4a.
How To Improve Drainage
Rehabilitation Home Program 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
total hip replacement
total hip replacement EXCERCISE BOOKLET patient s name: date of surgery: physical therapist: www.jointpain.md Get Up and Go Joint Program Philosophy: With the development of newer and more sophisticated
Low Back Pain Exercises Interactive Video Series Transcript July 2013
Introduction Low Back Pain Exercises Interactive Video Series Transcript July 2013 ** Note: If an exercise causes an increase in your pain, stop the exercise.** [Music introduction; Dr. John Sheehan onscreen]
About the health benefits of walking, march and Nording Walking.
About the health benefits of walking, march and Nording Walking. Project and realization: Marta Szymańska, Kl. I F Walking is the most natural and the simplest form of physical activity. It doesn t require
Do s and Don ts with Low Back Pain
Do s and Don ts with Low Back Pain Sitting Sit as little as possible and then only for short periods. Place a supportive towel roll at the belt line of the back especially when sitting in a car. When getting
Coccydynia. (Coccyx Pain) Information for patients. Outpatients Physiotherapy Tel: 01473 703312
Information for patients Coccydynia (Coccyx Pain) Outpatients Physiotherapy Tel: 01473 703312 DPS ref: 4508-12(RP) Issue 1: February 2013 Review date: January 2016 The Ipswich Hospital NHS Trust, 2013.
Keep fit at the workplace! A simple training programme for more exercise at the workplace.
Keep fit at the workplace! A simple training programme for more exercise at the workplace. INTRODUCTION Dear Readers, Keeping your body in one position, such as sitting or standing for a long time, results
When lifting and carrying weight, do these things:
F O R Y O U R H E A L T H Protect Your Back While Working What is back pain? Back pain happens when there is a problem with your muscles, nerves, bones, joints and other parts of the back. Back pain can
UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS
UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS Universal Fitness Network, Inc. specializes in physical
CHAPTER 3: BACK & ABDOMINAL STRETCHES. Standing Quad Stretch Athletic Edge - www.athleticedge.biz - (650) 815-6552
CHAPTER : BACK & ABDOMINAL STRETCHES Standing Quad Stretch ) Stand and grasp right ankle with same hand, use a wall or chair to Lower maintain Back balance with left hand. Maintain an upright Stretches
Conditioning From Gym To Home To Gym
Page 1 of 6 Conditioning From Gym To Home To Gym by Vladimir Artemov, Olympic and World Champion and USA Gymnastics Women's National Clinician In the beginning, and throughout the training process, conditioning
Adult Advisor: Plantar Fasciitis. Plantar Fasciitis
Adult Advisor: Plantar Fasciitis Page 1 of 3 Plantar Fasciitis What is plantar fasciitis? Plantar fasciitis is a painful inflammation of the bottom of the foot between the ball of the foot and the heel.
Physical Agility Test Preparation and Safety
Physical Agility Test Preparation and Safety TT DD CC JJ J How to Prepare for the PAT Prior to taking the Physical Agility Test, applicants should seek medical advice from their physician. The day of the
TIPS and EXERCISES for your knee stiffness. and pain
TIPS and EXERCISES for your knee stiffness and pain KNEE EXERCISES Range of motion exercise 3 Knee bending exercises 3 Knee straightening exercises 5 STRENGTHENING EXERCISES 6 AEROBIC EXERCISE 10 ADDITIONAL
Physical Capability Strength Test: One Component of the Selection Process
Physical Capability Strength Test: One Component of the Selection Process One aspect of the Power Systems Institute selection process is to successfully complete and achieve a passing score on a physical
Rehabilitation. Rehabilitation. Walking after Total Knee Replacement. Continuous Passive Motion Device
Walking after Total Knee Replacement After your TKR, continue using your walker or crutches until your surgeons tells you it is okay to stop using them. When turning with a walker or crutches DO NOT PIVOT
Plantar Fascia Release
Plantar Fascia Release Introduction Plantar fasciitis is a common condition that causes pain around the heel. It may be severe enough to affect regular activities. If other treatments are unsuccessful,
Transferring Safety: Prevent Back Injuries
Transferring Safety: Prevent Back Injuries OBJECTIVES: At the end of this class you will be able to: 1. Describe the back and what it does. 2. List things that you can do everyday in your home and at work
Info. from the nurses of the Medical Service. LOWER BACK PAIN Exercise guide
Info. from the nurses of the Medical Service LOWER BACK PAIN Exercise guide GS/ME 03/2009 EXERCISE GUIDE One of the core messages for people suffering with lower back pain is to REMAIN ACTIVE. This leaflet
Safe Lifting/ Back Safety Training. Environmental Health and Safety
Safe Lifting/ Back Safety Training Environmental Health and Safety Why Back Safety is Important Back injuries are considered by OSHA the nation s #1 workplace safety problem Back injuries are often: Very
Endoscopic Plantar Fasciotomy
Endoscopic Plantar Fasciotomy Introduction Plantar fasciitis is a common condition that causes pain centralized around the heel. It may be severe enough to affect regular activities. Health care providers
The Doctor-Patient Relationship
The Doctor-Patient Relationship It s important to feel at ease with your doctor. How well you are able to talk with your doctor is a key part of getting the care that s best for you. It s also important
EASY EXERCISES A CHAIR BASED PROGRAMME FOR OLDER ADULTS
EASY EXERCISES A CHAIR BASED PROGRAMME FOR OLDER ADULTS Table of Contents Foreword Why be active? How will chair exercises help? Safety Advice Before you start Sit Tall How to do the Programme The Programme
Guo Lin walking Qigong and the standing Guo Lin Qigong practices.
Guo Lin walking Qigong and the standing Guo Lin Qigong practices. These are the forms used by Guo Lin to treat her own cancer, and used to treat the cancer of many others. If you have cancer, please consult
TOTAL KNEE REPLACEMENT
PENN ORTHOPAEDICS TOTAL KNEE REPLACEMENT Home Exercise Program PENN ORTHOPAEDICS TOTAL KNEE REPLACEMENT HOME EXERCISE PROGRAM To get the best results from your surgery, it is important that you do your
IMGPT: Exercise After a Heart Attack 610 944 8140 805 N. RICHMOND ST (Located next to Fleetwood HS) Why is exercise important following a heart
Why is exercise important following a heart attack? Slow progression back into daily activity is important to strengthen the heart muscle and return blood flow to normal. By adding aerobic exercises, your
CARDIAC REHABILITATION HOME EXERCISE ADVICE
CARDIAC REHABILITATION HOME EXERCISE ADVICE Introduction Exercise is a very important as part of your rehabilitation and your future health. You will need to exercise at least three times per week, minimum,
How To Be Active
Be Active Your Way A Guide for Adults Based on the 2008 Physical Activity Guidelines for Americans Be Active, Healthy, and Happy! Be Active Your Way A Guide for Adults Wondering about how much activity
Always warm up before commencing any exercise. Wear the correct clothing and footwear; do not train if you are unwell or injured.
SUGGESTED FITNESS PROGRAMME General Exercise Guidance Good exercise training advice is highly specific to the individual. It should be understood, therefore, that the advice provided here can only be general.
Session 13: Overview. Quick Fact: Session 13: Jump Start Your Activity Plan. Jump Start Your Routine. Adding Variety
Session 13: Overview Jump Start Your Routine After a while, your activity routine might become a little boring. Boredom is a problem because it may cause you to slip back into old habits. It is important
Returning to fitness after heart surgery
Returning to fitness after heart surgery A patient s guide 1 Increasing activity After your operation, your heart function should be improved and so your ability to exercise will also be improved. However,
Rehabilitation. Rehabilitation. Walkers, Crutches, Canes
Walkers, Crutches, Canes These devices provide support through your arms to limit the amount of weight on your operated hip. Initially, after a total hip replacement you will use a walker to get around.
Alcohol and older people. What you need to know
Alcohol and older people What you need to know Alcohol and older people 1 Contents As we age, we become more sensitive to alcohol s effects...3 Alcohol can cause problems if you re taking certain medicines...4
Exercise. Good Weight A PT E R. Staying Healthy
Eat Healthy Foods Keep at a Good Weight Exercise Don t Smoke Get Regular Checkups Take Care of Stress A PT E R CH Staying Healthy 6 81 How Can I Stay Healthy? You can do many things to prevent poor health
Exercises for the Hip
Exercises for the Hip Gluteal Sets: Lie on your back, tighten buttocks and hold for 3-5 seconds. Repeat 20 times. Supine Hip ER/IR: Lie on your back with legs straight. Gently rotate knees out and in limited
Starting position: Lying with knees bent up and feet flat on floor/bed about 12" (30cms) apart
Exercise 3 Bridging Starting position: Lying with knees bent up and feet flat on floor/bed about 12" (30cms) apart Tighten your buttocks, then raise them off the floor to form a bridge, then hold. Then
CONDITIONING PLAN FOR CHEERLEADING 2007-2008
CONDITIONING PLAN FOR CHEERLEADING 2007-2008 GENERAL OVERVIEW This plan is a sport specific conditioning plan designed for the female competitive cheerleader. The purpose is to allow for proper training
ISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS.
ISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS. By Askari A. Kazmi KazmisBioscienceLabs exercise helps reverse joint stiffness, builds muscle, and boosts overall
Hip Conditioning Program. Purpose of Program
Prepared for: Prepared by: OrthoInfo 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.
Routine For: OT - General Guidelines/Energy Conservation (Caregiver)
GENERAL GUIDELINES - 9 Tips for Exercise: Body Mechanics for Helper - To protect back, stay as upright as possible and keep head in line with trunk. - Always position yourself as close as possible to the
Breathing techniques to help breathlessness 1
Breathing techniques to help breathlessness 1 Breathing techniques to help breathlessness This information is from the booklet Managing breathlessness. You may find the full booklet helpful. We can send
Pelvic Floor Exercises for Women
Pelvic Floor Exercises for Women Exceptional healthcare, personally delivered What are pelvic floor muscles? They are layers of muscles stretching like a hammock from the pubic joint at the front of the
Lower Back Pain www.spireperform.com 01283 576333
Lower Back Pain www.spireperform.com 01283 576333 Low back pain can be caused through deficiencies in movement, posture and your lower limbs or pelvis. The advice in this booklet aims to help with relieving