Routine For: Page 1 of 7. Copyright , VHI DEEP BREATHING... BREATHING EXERCISE: EXERCISE SUGGESTIONS: Use a comfortable chair.
|
|
|
- Rolf Scott
- 7 years ago
- Views:
Transcription
1 DEEP BREATHING... BREATHING EXERCISE: EXERCISE SUGGESTIONS: Use a comfortable chair. Relax your back. Your feet should touch the floor or be supported comfortably. Inhale through nose, exhale with pursed lips. Make exhaling slower and longer than inhaling. PRACTICE INHALING AND EXHALING A FEW TIMES TO GET USED TO THE SLOWER EXHALATION. A. INHALE: Spread fingers out. Place both hands on stomach. Concentrate on expanding belly as you inhale through nose. B. EXHALE: Slowly exhale through pursed lips. The exhale should be longer and slower than the inhale. times, times per day. RELAXATION and STRESS... GOALS OF RELAXATION ARE TO: Release tension and stress in various parts of the body Reduce irritability, nervousness, and anxiety Improve concentration skills WARNING SIGNS: Learn to recognize the warning signs of stress: PHYSICAL SYMPTOMS:. tightness in neck and shoulders. high blood pressure. fatigue. irritated bowels. grinding of teeth EMOTIONAL SYMPTOMS:. anger. depression. irritability. apathy. overeating. disturbed sleep pattern Page 1 of 7
2 SHOULDER - 1 Flexion: ROM (Supine) SHOULDER - 6 Extension: ROM (Sitting) Position (A) Helper: arm close to side of trunk. Motion (B) - Lift arm over head in line with trunk, palm turned inward. not push into shoulder joint. not force movement if painful. with other arm. Variation: Contract method: Resist (see card G.G.-14) Patient is passive. Position (A) Patient: Keep trunk steady. Relax shoulder. Helper: Stabilize behind shoulder. arm above elbow with other hand. Motion (B) - Bring elbow back gently. not force motion if painful. with other arm. Variation: Contract method: Resist (see card G.G.-14) Patient is passive. SHOULDER - 10 Abduction: ROM (Sitting) ELBOW - 1 FLEXION: ROM (Supine / Sitting) Position (A) Helper: Bend your knees to reach for arm. Motion - Keep thumb pointed in direction of movement. - Lift arm out to side. (B) - Raise above head to complete an arc. (C) with other arm. not force movement if painful. not push into shoulder joint. Variation: Contract method: Resist (see card G.G.-14) Patient is passive. Position (A) Patient: Place arm against side of trunk. Helper: elbow to stabilize. Motion (B) - Lift hand toward shoulder, palm up. - Keep wrist straight. with other arm. Variation: Contract method: Resist (see card G.G.-14) Patient is passive. Page 2 of 7
3 ELBOW - 5 Extension: ROM (Sitting) Position Helper: Place one hand under elbow to stabilize. Motion - Straighten elbow fully. - Helper assists by using gentle downward pull. not force elbow joint. with other arm. Variation: Contract method: Resist (see card G.G.- 14) Patient is passive. ELBOW - 13 Pronation: Resisted (Sitting) Position Patient: Bend elbow to 90. arm firmly at side, thumb up. Helper: Place hand on upper arm to stabilize. Motion - Cue patient to turn forearm so palm faces down. - Helper resists throughout motion with hand on palm side of forearm. - Elbow remains in place. Relax. with other arm. ELBOW - 14 Supination: ROM (Sitting) Position (A) Helper: Bend elbow to 90. arm at side with thumb up. Motion (B) - Turn forearm so palm faces up. not push into elbow joint. with other arm. Variation: Contract method: Resist (see card G.G.-14) Patient is passive. FINGER - 15 Extension: ROM Position (A) Helper: Stabilize hand near wrist. Support fingers at tips. Motion (B) - Straighten fingers fully. - Helper assists by guiding all fingers straight. not force movement. with other hand. Variation: Perform with wrist bent back to. Perform with wrist flexed toward palm. Patient is passive. Page 3 of 7
4 ELBOW - 1 Flexion (Passive) ELBOW - 2 Flexion (Assistive) Use other hand to bend elbow, with thumb toward same shoulder. NOT force this motion. With towel under forearm resting on smooth table, slide hand toward chest to bend elbow. ELBOW - 6 Extension (Passive) ELBOW - 7 Extension (Assistive) With towel under forearm resting on smooth table, slide hand away from chest to straighten elbow. Place thick telephone book on table and rest upper arm on it. Grasp forearm with other hand and use a steady downward and outward pull to straighten elbow. Activity: Swing object, such as briefcase, to straighten elbow.* Activity: Use this motion to rub lotion on opposite arm. Page 4 of 7
5 SCAPULA - 1 Elevation (Passive) SCAPULA - 3 Depression (Passive) Place opposite hand under armpit. Push upward. Place opposite hand on top of shoulder. Apply steady pressure downward. SCAPULA - 5 Protraction (Passive) SCAPULA - 6 Protraction/Retraction (Assistive) Clasp hands together. Keeping elbows straight, slide arms forward, assisting with opposite hand, without moving trunk. Use table surface for support. Sit close to table edge and rest arm on surface with elbow straight. Slide entire arm forward as far as you can, then back. Use only shoulder blade movements. Place towel under arm for easier sliding. Page 5 of 7
6 FOREARM - 1 Pronation (Passive) FOREARM - 2 Pronation (Assistive) Keep elbow bent at right angle and held firmly to side. Use other hand to turn forearm until palm faces downward. With forearm resting on table, elbow bent and palm facing center, turn palm down. Keep elbow at side and wrist straight. FOREARM - 6 Supination (Passive) FOREARM - 7 Supination (Assistive) Keep elbow bent at right angle and held firmly at side. Use other hand to turn forearm until palm faces upward. Start with forearm on table, thumb up and elbow held at side. Turn palm upward as far as possible. Page 6 of 7
7 SHOULDER - 21 Abduction (Passive) SHOULDER - 29 Horizontal Abduction/Adduction (Isometric) With arm out to side, resting on table, lower head toward arm, keeping trunk away from table. Clasp forearms with hands. Pull apart then push together without actually moving arms. seconds in each position. Relax. STROKE - 16A Supine Reach Use stronger arm to move involved arm straight up. Try to keep arm up after letting go with stronger arm. Page 7 of 7
8 CHART COPY Routine For: DEEP BREATHING... EXERCISE SUGGESTIONS: Use a comfortable chair. BREATHING EXERCISE: RELAXATION and STRESS... GOALS OF RELAXATION ARE TO: Relax your back. Your feet should touch the floor or be supported comfortably. Inhale through nose, exhale with pursed lips. Make exhaling slower and longer than inhaling. PRACTICE INHALING AND EXHALING A FEW TIMES TO GET USED TO THE SLOWER EXHALATION. A. INHALE: Spread fingers out. Place both hands on stomach. Concentrate on expanding belly as you inhale through nose. B. EXHALE: Slowly exhale through pursed lips. The exhale should be longer and slower than the inhale. times, times per day. Release tension and stress in various parts of the body Reduce irritability, nervousness, and anxiety Improve concentration skills WARNING SIGNS: Learn to recognize the warning signs of stress: PHYSICAL SYMPTOMS:. tightness in neck and shoulders. high blood pressure. fatigue. irritated bowels. grinding of teeth EMOTIONAL SYMPTOMS:. anger. depression. irritability. apathy. overeating. disturbed sleep pattern SHOULDER - 1 Flexion: ROM (Supine) Position (A) Helper: arm close to side of trunk. Motion (B) - Lift arm over head in line with trunk, palm turned inward. not push into shoulder joint. not force movement if painful. with other arm. Variation: Contract method: Resist (see card G.G.-14) Patient is passive. SHOULDER - 6 Extension: ROM (Sitting) Position (A) Patient: Keep trunk steady. Relax shoulder. Helper: Stabilize behind shoulder. arm above elbow with other hand. Motion (B) - Bring elbow back gently. not force motion if painful. with other arm. Variation: Contract method: Resist (see card G.G.-14) Patient is passive. SHOULDER - 10 Abduction: ROM (Sitting) Position (A) Helper: Bend your knees to reach for arm. Motion - Keep thumb pointed in direction of movement. - Lift arm out to side. (B) - Raise above head to complete an arc. (C) with other arm. not force movement if painful. not push into shoulder joint. Variation: Contract method: Resist (see card G.G.-14) Patient is passive. ELBOW - 1 FLEXION: ROM (Supine / Sitting) Position (A) Patient: Place arm against side of trunk. Helper: elbow to stabilize. Motion (B) - Lift hand toward shoulder, palm up. - Keep wrist straight. with other arm. Variation: Contract method: Resist (see card G.G.-14) Patient is passive. ELBOW - 5 Extension: ROM (Sitting) Position Helper: Place one hand under elbow to stabilize. Motion - Straighten elbow fully. - Helper assists by using gentle downward pull. not force elbow joint. with other arm. Variation: Contract method: Resist (see card G.G.- 14) Patient is passive. ELBOW - 13 Pronation: Resisted (Sitting) Position Patient: Bend elbow to 90. arm firmly at side, thumb up. Helper: Place hand on upper arm to stabilize. Motion - Cue patient to turn forearm so palm faces down. - Helper resists throughout motion with hand on palm side of forearm. - Elbow remains in place. Relax. with other arm. ELBOW - 14 Supination: ROM (Sitting) Position (A) Helper: Bend elbow to 90. arm at side with thumb up. Motion (B) - Turn forearm so palm faces up. not push into elbow joint. with other arm. Variation: Contract method: Resist (see card G.G.-14) Patient is passive. FINGER - 15 Extension: ROM Position (A) Helper: Stabilize hand near wrist. Support fingers at tips. Motion (B) - Straighten fingers fully. - Helper assists by guiding all fingers straight. not force movement. with other hand. Variation: Perform with wrist bent back to. Perform with wrist flexed toward palm. Patient is passive. Page 1 of 3
9 CHART COPY Routine For: ELBOW - 1 Flexion (Passive) ELBOW - 2 Flexion (Assistive) ELBOW - 6 Extension (Passive) Use other hand to bend elbow, with thumb toward same shoulder. NOT force this motion. With towel under forearm resting on smooth table, slide hand toward chest to bend elbow. Place thick telephone book on table and rest upper arm on it. Grasp forearm with other hand and use a steady downward and outward pull to straighten elbow. Activity: Swing object, such as briefcase, to straighten elbow.* ELBOW - 7 Extension (Assistive) SCAPULA - 1 Elevation (Passive) SCAPULA - 3 Depression (Passive) With towel under forearm resting on smooth table, slide hand away from chest to straighten elbow. Place opposite hand under armpit. Push upward. Place opposite hand on top of shoulder. Apply steady pressure downward. Activity: Use this motion to rub lotion on opposite arm. SCAPULA - 5 Protraction (Passive) SCAPULA - 6 Protraction/Retraction (Assistive) FOREARM - 1 Pronation (Passive) Keep elbow bent at right angle and held firmly to side. Use other hand to turn forearm until palm faces downward. Clasp hands together. Keeping elbows straight, slide arms forward, assisting with opposite hand, without moving trunk. Use table surface for support. Sit close to table edge and rest arm on surface with elbow straight. Slide entire arm forward as far as you can, then back. Use only shoulder blade movements. Place towel under arm for easier sliding. FOREARM - 2 Pronation (Assistive) FOREARM - 6 Supination (Passive) FOREARM - 7 Supination (Assistive) With forearm resting on table, elbow bent and palm facing center, turn palm down. Keep elbow at side and wrist straight. Keep elbow bent at right angle and held firmly at side. Use other hand to turn forearm until palm faces upward. Start with forearm on table, thumb up and elbow held at side. Turn palm upward as far as possible. Page 2 of 3
10 CHART COPY Routine For: SHOULDER - 21 Abduction (Passive) SHOULDER - 29 Horizontal Abduction/Adduction (Isometric) STROKE - 16A Supine Reach With arm out to side, resting on table, lower head toward arm, keeping trunk away from table. Clasp forearms with hands. Pull apart then push together without actually moving arms. seconds in each position. Relax. Use stronger arm to move involved arm straight up. Try to keep arm up after letting go with stronger arm. COMMENTS: Patient Name/Number: Clinician Name/Signature: Date: Page 3 of 3
Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program
Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal
Rehabilitation Exercises for Shoulder Injuries Pendulum Exercise: Wal Walk: Back Scratcher:
Rehabilitation Exercises for Shoulder Injuries Begin these exercises when your pain has decreased about 25% from the time when your injury was most painful. Pendulum Exercise: Lean over with your uninjured
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
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
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
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
THROWER S TEN EXERCISE PROGRAM
THROWER S TEN EXERCISE PROGRAM Diagonal Pattern D2 Extension Involved hand will grip tubing handle overhead and out to the side. Pull tubing down and across your body to the opposite side of leg. During
Self-Range of Motion Exercises for Shoulders, Arms, Wrists, Fingers
Self-Range of Motion Exercises for Shoulders, Arms, Wrists, Fingers These exercises will help keep your muscles strong and mobile, and your joints flexible. Other benefits of these exercises include: C
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
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
Throwers Ten Exercise Program
Throwers Ten Exercise Program The Thrower s Ten Program is designed to exercise the major muscles necessary for throwing. The Program s goal is to be an organized and concise exercise program. In addition,
Whole Hand Activities
Activities Walk & Flip 5 Baton Twirl Rotate the pencil in, around and between all your fingers like it was a baton. 10 Walk your fingers up the pencil (your index will look like an inchworm climbing the
SHOULDER REHABILITATION EXERCISE PROGRAM. Phase I
Franklin Orthopedics 7400 W Rawson Ave, Suite 225 Franklin, WI 53132 414-425-8232 SHOULDER REHABILITATION EXERCISE PROGRAM Phase I PENDULUM EXERCISES: Bending over at the waist and balancing with the good
SHOULDER PULL DOWNS. To learn efficient use of the shoulder blades and arms while maintaining a neutral spine position.
SHOULDER INTRODUCT ION Welcome to your shoulder exercise program The exercises in the program are designed to improve your shoulder mobility, posture and the control of the muscles in your neck and shoulder
Carpal Tunnel Pain. STRETCH YOUR: 1) Wrist Flexors 2) Wrist Extensors 3) Wrist Decompression 4) Neck (see other chapters for more examples)
Carpal Tunnel Pain STRETCH YOUR: 1) Wrist Flexors 2) Wrist Extensors 3) Wrist Decompression 4) Neck (see other chapters for more examples) wrist flexors wrist extensors carpal tunnel Athletic Edge - www.athleticedge.biz
APPENDIX A. Sets = the completion of one consecutive grouping of repetitions of an exercise.
Exercise Instruction Sheet Instructions: APPENDIX A Exercises are to be performed 3 times per week. Allow one rest day between each exercise day. You may divide the exercises into groups and perform them
Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest and shoulders.
ILLUSTRATED EXERCISE #4 PAGE 1 2012 Bringing the Body to the Stage and Screen and Beyond by Annette Lust 1 Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest
Active Range of Motion: A. Flexion: Gently try to bend your wrist forward. Hold for 5 seconds. Repeat for 3 sets of 10.
Rehabilitation Exercises for Wrist and Hand Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease. Active Range of Motion: A. Flexion: Gently
Strengthening Exercises - Below Knee Amputation
Strengthening Exercises - Below Knee Amputation These exercises will help you strengthen your muscles to best use your prosthetic leg. Do these exercises as directed by your therapist or doctor. Do the
Sheet 1A. Treating short/tight muscles using MET. Pectorals. Upper trapezius. Levator scapula
Sheet 1A Treating short/tight muscles using MET Pectorals Once daily lie at edge of bed holding a half-kilo can, arm out sideways. Raise arm and hold for 10 seconds, then allow arm to hang down, stretching
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
stretches and exercises
stretches and exercises The enclosed sheets contain stretches and exercises which can be used to delay and minimise the development of contractures and deformities occurring in children with Duchenne muscular
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
Bankart Repair For Shoulder Instability Rehabilitation Guidelines
Bankart Repair For Shoulder Instability Rehabilitation Guidelines Phase I: The first week after surgery. Goals:!! 1. Control pain and swelling! 2. Protect the repair! 3. Begin early shoulder motion Activities:
Shoulders (free weights)
Dumbbell Shoulder Raise Dumbbell Shoulder Raise 1) Lie back onto an incline bench (45 or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Bring the DB
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
The Super 7 For Tennis Elbow
Exercises for Tennis elbow Tennis elbow recovery time varies with each person and may take several weeks. Recovery may be faster and more successful when a combination of local injections (e.g. steroids
SELF-MASSAGE HANDOUTS
SELF-MASSAGE HANDOUTS Self-Massage for the Head and Face Self-Massage for the Low Back and Buttocks Self-Massage for Runners Self-Massage for the Neck Self-Massage for the Feet Self-Massage for the Arms
1 Neck Exercises. In the cervical spine, we are looking to increase range of motion in
1 Neck Exercises Stretching and Increasing Mobility Below you will find stretching exercises specifically for the neck. If you suffer from a stiff neck or a pinched nerve in the neck, these exercises with
Rotator Cuff and Shoulder 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.
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
Fact sheet Exercises for older adults undergoing rehabilitation
Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,
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
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
STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP
STANDARD OPERATING PROCEDURES (SOP) FOR COMPUTER WORK, DESK TOP General Guidelines-Best Practices: The following guidelines are applicable to office workers who sit at a desk and/or work on computers.
SAMPLE WORKOUT Full Body
SAMPLE WORKOUT Full Body Perform each exercise: 30 secs each x 2 rounds or 2-3 sets of 8-12 reps Monday & Wednesday or Tuesday & Thursday Standing Squat Muscles: glutes (butt), quadriceps (thigh) Stand
Psoas Syndrome. The pain is worse from continued standing and from twisting at the waist without moving the feet.
Psoas Syndrome The iliopsoas muscle is a major body mover but seldom considered as a source of pain. Chronic lower back pain involving the hips, legs, or thoracic regions can often be traced to an iliopsoas
X-Plain Neck Exercises Reference Summary
X-Plain Neck Exercises Reference Summary Introduction Exercising your neck can make it stronger, more flexible and reduce neck pain that is caused by stress and fatigue. This reference summary describes
International Standards for the Classification of Spinal Cord Injury Motor Exam Guide
C5 Elbow Flexors Biceps Brachii, Brachialis Patient Position: The shoulder is in neutral rotation, neutral flexion/extension, and adducted. The elbow is fully extended, with the forearm in full supination.
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.
EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength
EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength Two sets of 40 repetitions each. Stand with your feet pointed straight and hip-width apart. Place your fingertips
MELT Mini Map For Motorcyclists
MELT Mini Map For Motorcyclists The MELT Self-Treatment Tools needed for this monthʼs Mini Map can be found online at store.meltmethod.com. Depending on which tools you have on hand, you can start with
Shoulder Extension Exercise Using Theraband
Shoulder Extension Exercise Using Theraband Loop the theraband around the stable surface at chest height Lift your chest and pull your arm behind you Keep your neck long and relaxed Make sure you keep
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
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
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
Stretching in the Office
Stretching in the Office Legs: Quads, Hamstrings, IT band, Hip flexors, Gluts, Calves Quads: Standing @ desk maintaining upright posture, grab one leg @ a time by foot or ankle and bring it towards backside
During the breathing exercises, it is important not to use your neck or shoulder muscles. Generally, ten breath cycles per session is adequate.
Cool-Down Breathing Exercises Overview Breathing exercises help make use of the entire lung and keep the chest muscles active. They allow for more oxygen with each breath and to breathe with less effort.
Exercises after breast or upper body lymph node surgery
Exercises after breast or upper body lymph node surgery Surgery may limit the strength and movement of your arm. These exercises are helpful if you have had: breast surgery with or without lymph node removal
For Deep Pressure Massage
T H E R A C A N E O W N E R S M A N U A L For Deep Pressure Massage Thera Cane is a self massager used to apply pressure to sore muscles. The unique design of the Thera Cane lets you apply deep pressure
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
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
Preventing Overuse Injuries at Work
Preventing Overuse Injuries at Work The Optimal Office Work Station Use an adjustable chair with good lumbar support. Keep your feet flat on a supportive surface (floor or foot rest). Your knees should
Self- Lymphatic Massage for Arm, Breast or Trunk Lymphedema
Self- Lymphatic Massage for Arm, Breast or Trunk Lymphedema Patient Education Improving health through education The lymphatic system is part of our circulatory system. It helps balance the fluids of our
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
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
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
Rehabilitation after shoulder dislocation
Physiotherapy Department Rehabilitation after shoulder dislocation Information for patients This information leaflet gives you advice on rehabilitation after your shoulder dislocation. It is not a substitute
Easy Yogic Breathing for a Restful Sleep
YOGA POSES Enliven your days with the benefits of yoga. Discover physical and breathing poses to complement your mood, calm your mind and achieve balance in your body. Easy Yogic Breathing for a Restful
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.
Stretching for People with MS
Staying Well Stretching for People with MS An Illustrated Manual For Information: 1-800-FIGHT-MS nationalmssociety.org Beth E. Gibson, PT, has a certificate in physical therapy from the Mayo School of
Brachial Plexus Palsy
Patient and Family Education Brachial Plexus Palsy A Therapy Guide for Your Baby Brachial Plexus Palsy is caused by trauma to the nerves of the arm. This trauma may have caused muscle weakness, lack of
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.
MOON SHOULDER GROUP. Rotator Cuff Home Exercise Program. MOON Shoulder Group
MOON Shoulder Group For information regarding the MOON Shoulder Group, talk to your doctor or contact: Rosemary Sanders 1215 21 st Avenue South 6100 Medical Center East Vanderbilt University Medical Center
CLOUD HANDS Yun Shou
CLOUD HANDS Yun Shou - Start in the Ping Xing Bu stance - Arms hanging naturally to the sides fingers pointing straight forward (i.e. palms are parallel to the floor) - From the starting position, raise
Rotator Cuff Home Exercise Program MOON SHOULDER GROUP
Rotator Cuff Home Exercise Program MOON SHOULDER GROUP Introduction The MOON Shoulder group is a Multi-center Orthopaedic Outcomes Network. In other words, it is a group of doctors from around the country
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,
Self-mobilization methods
Self-mobilization methods 5 Muscle energy techniques, as outlined in previous chapters, provide us with an excellent series of methods for relaxation and stretching of specific tight, shortened, contracted
Range of Motion & Positioning
Range of Motion & Positioning Teaching Guide To use this lesson for self-study, the learner should read the material, do the activity, and take the test. For group study, the leader may give each learner
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
Shoulder Tendonitis. Brett Sanders, MD Center For Sports Medicine and Orthopaedic 2415 McCallie Ave. Chattanooga, TN (423) 624-2696
Shoulder Tendonitis Brett Sanders, MD Center For Sports Medicine and Orthopaedic 2415 McCallie Ave. Chattanooga, TN (423) 624-2696 Shoulder tendinitis is a common overuse injury in sports (such as swimming,
Kennedy s Disease Smart Exercise Guide. Part II Physical Therapist Recommendations
Kennedy s Disease Smart Exercise Guide Part II Physical Therapist Recommendations Updated January 22, 2009 TABLE OF CONTENTS The Concept Exercise and Kennedy s Disease...3 Instructions...3 Do No Harm...3
A simple guide for preventing muscle injuries at work.
A simple guide for preventing muscle injuries at work. Lupita,what are you all doing right now? What are those exercises? Are you about to go play soccer? No Pepe. Didn t you come last weekend? No, Lupita.
No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe
No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe Introduction Program designed to be performed in a circuit. Perform exercises in sequence without rest 2-3 times. Increase
Aquatic Exercises: Upper Body Strengthening
Aquatic Exercises: Upper Body Strengthening These exercises will strengthen your muscles in your arms, shoulders, chest and neck. Exercising in water allows you to have less stress on your joints. When
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
1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side 3 x 20-30s. 2. Single-leg jumping 7. Y-position 5-10 reps 2 x 10 reps each arm
Beach Volleyball program - Level 1 1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side Keep knee over toe 5-7 cuts on each side Squeeze shoulder blades together Lift arms Thumb pointing upwards 2. Single-leg
EXERCISE INSTRUCTIONS 1
EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5
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
Stretch the fingers by either interlocking them or holding your fingers as one unit and pull them downwards gently with the other hand.
Although often thought of as a technique that requires two people, massage on yourself is also beneficial and can be done at any time during the day. In fact, whenever you rub a tense spot or ease a tight
12 Week Do-it-Yourself Fitness Program
12 Week Do-it-Yourself Fitness Program Created by Brad Awalt, MS, ACSM Assistant Manager, Health Plus brad.awalt@vanderbilt.edu January 2011 Do you have a goal to begin an exercise routine, but not sure
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
ROTATOR CUFF HOME EXERCISE PROGRAM
ROTATOR CUFF HOME EXERCISE PROGRAM Contact us! Vanderbilt Sports Medicine Medical Center East, South Tower, Suite 3200 1215 21st Avenue South Nashville, TN 37232-8828 For more information on this and other
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
AROM finger flx/ext hand open/close
Page: 1 of 5 AROM finger flx/ext hand open/close Hold hands in front. Begin with fingers straight and spread apart. Close hands into a fist. Open and spread fingers. Repeat. AROM finger lumbricals flx/ext
Cervical Exercise: How important is it? What can be done? The Backbone of Spine Treatment. North American Spine Society Public Education Series
Cervical Exercise: The Backbone of Spine Treatment How important is it? What can be done? North American Spine Society Public Education Series Important: If you have had an accident that started your neck
The Breathe Better resource has been developed in partnership with Wintec s Centre for Sport Science and Human Performance with funding provided by
BREATHE BETTER The Breathe Better resource has been developed in partnership with Wintec s Centre for Sport Science and Human Performance with funding provided by the Wintec Research Office through a research
Week 7. Equipment. None required. Session 19. Total lengths = 48 lengths. Total distance = 1,200m
Equipment None required Session 19 Total lengths = 48 lengths Total distance = 1,200m Warm up 200m FC (concentrating on push and glide at the start of each length) Main set 1. 100m FC X 4 (pace yourself
Spinal Exercise Program/Core Stabilization Program Adapted from The Spine in Sports: Robert G. Watkins
Spinal Exercise Program/Core Stabilization Program Adapted from The Spine in Sports: Robert G. Watkins Below is a description of a Core Stability Program, designed to improve the strength and coordination
Chair Exercises For Older Adults
Chair Exercises For Older Adults Many of these exercises were adapted from these sources: National Institute on Aging, Exercise: A Guide from the National Institute on Aging, 2001, http://www.nia.nih.gov/healthinformation/publications/exerciseguide/.
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
Care at its Best! Foam Roller Exercise Program
Foam Roller Exercise Program Foam rollers are a popular new addition the gym, physical therapy clinics or homes. Foam rollers are made of lightweight polyethyline foam. Cylindrical in shape, foam rollers
Stretching for People with MS AN ILLUSTRATED MANUAL
Stretching for People with MS AN ILLUSTRATED MANUAL Stretching for People with MS AN ILLUSTRATED MANUAL BY: BETH GIBSON, PT Beth Gibson, PT, graduated from the Mayo School of Health Related Sciences in
This document fully describes the 30 Day Flexibility Challenge and allows you to keep a record of your improvements in flexibility.
Welcome to the StretchTowel 30 Day Flexibility Challenge! You can Be More Flexible in 30 days by following our stretching program for 10 minutes a day. The best part is that you can stretch using the StretchTowel
Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson
Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson Muscles must have a full and normal range of motion in order for joints and skeletal structure to function properly. Flexibility
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
Most Effective Abdominal Exercises
The following abdominal exercises, when done correctly, will give you an incredible workout. They are suitable for both men and women. Most Effective Abdominal Exercises You have full rights to distribute
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,
HOPE EXERCISE RECOVERY RESOURCES RELATIONSHIPS INFORMATION REHABILITATION PREVENTION SELF ADVOCACY RELATIONSHIPS MOVEMENT. A Stroke Recovery Guide
INFORMATION REHABILITATION PREVENTION SELF ADVOCACY RECOVERY HOPE A Stroke Recovery Guide RELATIONSHIPS MOVEMENT RESOURCES RELATIONSHIPS EXERCISE www.stroke.org CHAPTER FOUR Movement and Exercise Moving