Baixe Programa de Exercícios para Casa: 15 Exercícios para Melhorar a Flexibilidade e Forteza e outras Slides em PDF para Fisioterapia, somente na Docsity!
Home Exercise Program
Created by Adsj Cfer Nov 15th, 2021 (^) View videos at www.HEP.video
Total 15
SIDE LYING TRUNK ROTATION
While lying on your side with your arms out- stretched in front of your body, slowly twist your upper body to the side and rotated your spine. Your arms and head should also be rotating along with the spine as shown. Follow your head with your hand.
Video # VVBAH3Q
Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Times a Day
EXERCISE BALL - FLOOR BRIDGE
While lying on the floor, place an exercise ball under your lower legs and then raise up your buttocks.
Video # VVGCTH
Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Times a Day
CHILD POSE - PRAYER STRETCH -
LATERAL
While on your hand and knees in a crawl position, slowly lower your buttocks towards your feet. Also, lower your chest towards the floor as you reach out towards the side.
Video # VV8QWGRE
Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Times a Day
EXERCISE BALL - SUPINE TRUNK
ROTATION
While lying on your back with an exercise ball under your lower legs, slowly roll the ball side to side to gently rotate your back.
Video # VVWZ2NAFA
Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Times a Day
EXERCISE BALL - MARCHING
While seated on an exercise ball, slowly raise a foot up off the floor. Return and then lift the opposite side.
Maintain a stable and erect spine.
Try to move your legs only.
Video # VVZNUDEAJ
Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Times a Day
Isometric Abdominal bracing
Isometric Abdominal bracing:
Lie hooklying as shown in picture with neutral spine/core and pelvic floor engaged. Push with both hands (from shoulders) into ball and hold ___seconds. DO NOT hold your breath.
Repeat 10 Times Complete 3 Sets
LOWER TRUNK ROTATIONS -
UNSUPPORTED - LTR
While lying on your back with your knees bent, lift up both feet and slowly rock your pelvis to the side. Then slowly rock to the other side. Maintain your spine straight for the entire exercise.
Video # VV98GDHD
Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Times a Day
PELVIC SHIFT STANDING - WALL
While standing next to a wall, place your elbow and forearm on the wall. Place your opposite side hand on your hip as shown. Next, lean your hips towards the wall allowing your pelvis to shift to the side for a gentle stretch.
Video # VVGHMSDC
Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Times a Day
MEDICINE BALL - SQUAT CHOP
Start by holding a medicine ball down by your knee while in a squat position as shown. Next, return to a standing position as you raise the ball up diagonally and over towards your opposite shoulder. Repeat on the other side.
Video # VVDK3RDRB
Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Times a Day
MEDICINE BALL - ROTATIONS
While in the standing position and holding a medicine ball in front of you, rotate your trunk towards the side and then quickly return to the forward position.
Video # VV4593CYX
Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Times a Day
MEDICINE BALL - CIRCLES
While in the standing position and holding a medicine ball in front of you, move the ball quickly in a circular pattern. Perform one direction for several repetitions and then the other direction.
Try to maintain a still and stable spine the entire time.
Video # VVTVGV4VA
Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Times a Day
EXERCISE BALL - LUNGE
While in a standing position and holding a ball against your chest, step forward and bend your knees as you hold the ball forward and away from your chest.
Next return to original standing position.
Video # VVQS66SWX
Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Times a Day
