Dumbbell Overhead Press (seated or standing): Grasping dumbbells, at about ear level, palms facing forward, press them up overhead till the arms are straight. Chest Press with Therapy Band: Grasping each end of a therapy band with the center wrapped under the armpits and around the mid back, press the hands forward slowly and evenly. […]
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Therapy Band Side Raise: Standing with one end of the therapy band under a foot and the other end wrapped around the opposite hand. Raise the arm straight out to the side parallel to the ground. Slowly lower the arm and then repeat. Scaption with Therapy Band: Stepping on one end of the therapy band […]
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Back Saving Moving from Lying to Sitting: Roll from your back to your side, keeping your knees bent and your shoulders and hips in alignment. Dangle the feet and lower legs off the side of the bed, and the push off using your arms while keeping your back straight and using your legs as a […]
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Low Back Saving Sit to Stand: Keeping your shoulders over your legs, and your back straight, drive up from the chair using strength from the hips and thighs to minimize the stress to your lower back. Low Back Killing Sit to Stand: Leaning way forward, extending legs then dragging upper body up using the lower […]
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Leg Curl Over Ball: Face up, shoulders and arms on the ground, body in a straight bridge position, and heels on top of the ball. Curl the legs, rolling the ball under the heels, while keeping the body in a straight bridge position. Return legs to the straight position. Standing Calf Raise: Standing with toes […]
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Lying Hamstring Squeeze: Lying face up with the shoulders and arms, as well as the heels on the ground and the body in a straight bridge position. Slowly lower the hips, and then elevate them, feeling the tension in the hamstrings during the movement. Lying Hip Extension: Lying face down, keeping elevate the straight leg […]
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Bent Knee Dumbbell Deadlifts: Grasping dumbbells, standing with a slight bend in the knees, bend the torso forward by hinging at the hips and keeping the back straight. Tension should be felt in the hamstring muscles, but little in the low back. Return to standing. Repeat. Seated Leg Extensions: From a seated position, extend the […]
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Dumbbell Rows: Forward bent, back straight and hinging at the hips, supported with one hand on a stable object, and the other one grasping a dumbbell. Row the dumbbell up into the torso while squeezing the upper back. Isometric Neck Strengthening: Place towel or cushion between the head and the wall. Keeping the head, neck […]
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Corners: Lean back evenly into a corner, only shoulders touching, feet out in front, the body straight, upper arms parallel to the ground, elbows bent and the backs of the forearms flat against the wall on each side. Squeeze the shoulder blades together over the spine and push the body off the wall with the […]
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Arm Curls with Therapy Band: Grasping each end of a therapy band while standing on its center, with hands at the side. Curl the arms up, then slowly lower and repeat. Can also be done with dumbbells. Dumbbell Hammer Curls: Standing with dumbbells held at the sides, palms facing inwards, curl arms up, then slowly […]
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