Beruflich Dokumente
Kultur Dokumente
• Stand with arms at sides and legs together. • Sit on ball with hips and knees at 90 degrees.
• Jump up and move legs to side while raising arms out to sides and • Lift up left leg and right arm as shown.
overhead. • Lower arm and leg.
• Jump again and return to start position. • Repeat with right leg and left arm.
• star jumps Special Instructions:
Perform 2 sets of 20 Repetitions, once a day.
Maintain proper low back posture.
Perform 1 set of 15 Repetitions, once a day.
• Lie on back with knees bent, arms at side. • Lie on back with one knee bent.
• Begin with head and slowly curl up lifting shoulders off floor, reaching to • Other leg straight on a small ball. The ball must be placed under the knee.
knees with arms straight. Squeeze small ball between knees. • EXHALE as you press down on ball and concentrate on squeezing the
• Keep low back in contact with floor. buttocks.
• Slowly return to start position and repeat.
Special Instructions:
Perform 1 set of 10 Repetitions, once a day.
Maintain neutral spine.
Perform 1 repetition every 4 Seconds. Perform 1 set of 10 Repetitions, once a day.
• Lie on back with knees bent. • Sit on Ball with proper low back posture.
• Straighten right leg, hold small ball in hands, crunch up lifting leg, stretch • Straighten left leg.
small ball up to leg, squeeze ball between hands and lower down slowly. • Hold, lower
Perform 1 set of 10 Repetitions, once a day. • Repeat with other leg
Special Instructions:
Perform 1 repetition every 4 Seconds.
Maintain proper low back posture throughout exercise.
Perform 1 set of 10 Repetitions, once a day.
Use Ball.
Perform 1 repetition every 4 Seconds.
AROM hip ext straight leg w/ball AROM ulnar nerve glide proximal straight elbow
• Lie on back with ankles on ball. • Begin with arm out to side, elbow straight, palm up.
• Bridge up as shown. Squeeze buttocks and exhale as you roll down • Rotate arm backward.
slowly. • Bend neck to opposite shoulder.
Perform 1 set of 10 Repetitions, once a day. Perform 1 set of 4 Repetitions, once a day.
• Interlock fingers of both hands. • Bring involved arm across in front of body as shown.
• Straighten arms in front, ROUND CHEST AND TUCK CHIN IN. • Hold elbow with other arm.
STRETCH FORWARD UNTIL YOU FEEL STRETCH IN UPPER BACK. • Gently pull across chest until a stretch is felt in the back of shoulder.
• Then stretch to the left. Perform 1 set of 4 Repetitions, twice a day.
• Repeat to the right.
Perform 1 set of 2 Repetitions, twice a day. Hold exercise for 20 Seconds.