KIN 3090 Field Placement I On Site Work Project

Aishwarya Shah
University of Guelph Humber

Shoulder Joint Exercises

Exercise

Instructions

Pendulum

Keep feet shoulder width

apart and slightly bend feet
at the knees. Place one
hand on table or a
supporting object and let
the opposite arm hang
while swinging it in a circle.

Active
External
Rotation

Wrap the Thera band

around the hand and hold
the other end of the band

Hold For:

Repetitio
ns

Times Per
Day

Demonstration

Patient Name __________________________________

with the other hand. Place

one arm in a bent position
at 90 degrees and slowly
rotate the arm outwards.
Standing
Row

External
Rotation
with Arm
Abduction
at 90
degrees

Attach the Thera band to an

equipment or any object
that is stable such as a
doorknob or a chair.
Stand upright and bend the
elbows at 90 degrees. Hold
the Thera band out in front
of you, slowly pull the Thera
band back hold for 2-3
seconds. Return to starting
position.
Make a loop from the Thera
band and attach the Thera
band to a stable object
such as a doorknob or a
chair.
Stand by holding your
elbow at 90 degrees and
raised to shoulder height
(refer to picture).
Maintain your shoulder
level and slowly raise your
hand until it is in line with
you head. Return to the
start position and repeat.

Date___________________

Patient Name __________________________________

Internal
Arm
Rotation

Date___________________

Make a loop with the Thera

band by tying the ends
together and attach the
loop to a stable object.
Bend your elbow at the side
and keep your elbow close
to your side and bring your
arm across your body.
Slowly return to the start of
the position and repeat.

Standing
Shoulder
Press

Stand with feet shoulder

width apart. Slightly bend
the knees.
Bend the arms at the
elbows and hold the weight
at shoulder height. Slowly
raise the weights above
head (refer to picture).
Slowly bring the weights
back to starting position.

Knee Joint Exercises

Exercise

Instructions

Hold For:

Repetiti
ons

Times Per
Day

Demonstration

Patient Name __________________________________

Wall Assisted
Squats with
Medicine Ball

Stand with feet

shoulder width apart
and place a large
medicine ball between
the low back and the
wall. Slowly roll the ball
down until the thighs
are parallel to the
ground.

Lunges
(Can be done
with body
weight or
dumbbells).

Stand with feet

shoulder width apart.
Step one foot forward
and slowly bring the
body down. The back
knee should not touch
the floor (as shown in
pictures). Then slowly
come back up to
starting position.
**Choose the correct
weight to avoid
imbalance and prevent
the knees from crossing
the toes**

Date___________________

Patient Name __________________________________

Step-ups

Heel Slide

Side Lying Leg

Lifts

Stand in front of a
bench or a step board.
Place the foot of the
first leg on the bench.
Stand on the bench by
extending the hip and
the knees of the first
leg. Then step down
with the second leg by
flexing the hip and the
knee of the first leg.
Return to the starting
position and repeat the
exercise.
**alternate first steps
between legs
Lie down on you back
on a hard surface.
Slowly move the heel of
one foot toward the
buttock as far as it is
comfortable. After a
minute or so slowly
move the foot back to
resting position.
Lie down on one side
and the arm that is the
closest to the floor
should be extended
straight above the
head. The legs should
be extended and
stacked on top of each
other.

Date___________________

Patient Name __________________________________

Resisted Knee
Extension

Date___________________

Slowly raise your top

leg as high as possible,
pause and then return
to starting position.
Wrap a resistance band
around the knee and
anchor it to a table or
any stable object.
Start by slightly
bending the knee. Then
straighten the knee
backwards against the
resistance of the band.
**Do not lock the knee
when straightening**

Low Back Exercises

Exercise
Instructions

Hold For:

Repetiti
ons

Times
Per Day

Demonstration

Patient Name __________________________________

Knee Twist

Lie down on your

back with feet bent.
Slowly twist both
knees to the left
side hold for 5-10
seconds and slowly
return feet back to
starting position.
Repeat this on the
right side.

Cat-Cow
Position

Start of by placing
hand underneath
the shoulder and
the bent knees
underneath the
hips.
Slowly arch your
back down to the
floor like as if you
are pushing the
ground with your
back (shown in
picture B).
Then slowly push
your back and core
away from the
ground (shown in

Date___________________

Patient Name __________________________________

Bridging

Bird Dog

picture C).
Lie on your back
with knees bent
and arms to the
sides for support.
Now slowly raise
your hips off the
floor and squeeze
your butt on the
way up. Then return
to resting position.
Start of by placing
hand underneath
the shoulder and
the bent knees
underneath the hips
(see picture).
Slowly raise the left
arm and the right
leg together. Hold
the position for 510 seconds. Repeat
on the opposite arm
and leg.
**the spine and the
hips should not
twist during the
exercise**

Date___________________

Patient Name __________________________________

Pelvic Tilt

Cobra
Position

Lie on the floor on

your back with
arms behind your
head. Bend your
knees so that your
feet are flat on the
floor. Flatten your
back against the
floor by tightening
your abdominal
muscles and
bending your pelvis
up slightly.
Lie down on your
stomach on the
floor with your legs
spread at hip width
distance apart. The
tops of your feet
are on the floor.
Bend your elbows
and place the
forearms on the
floor with your
palms turned down
and near the sides
of your head.
Press your arms
against the floor
and raise your
chest and head off
the floor. Slowly
return back to the

Date___________________

Patient Name __________________________________

floor.

Date___________________