exercise chart for camp

7/31/2019 Exercise Chart for Camp

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KNEE EXERCISES

Exercise 1:

In lying position, use a bottle under your knee. Pull your foot towards you. Now, while pushing

the back of your knee into the bottle, try to lift your heel off the bed by locking your knee. Hold

this for 5 counts before lowering. Repeat 10 times. Then, Do it on the other leg.

Exercise 2:

Stand with your back against asmooth wall; the surface should

allow your back to easily slide up

and down against it. Place your feet

30 cm away from the wall. Now slide

down the wall by bending your

knees while keeping your back

against the wall. Bend and then

slowly slide up the wall by

straightening your knees before

starting to bend the knees, sliding down again. Repeat 5 times.

Exercise 3:

Place a cushion under the heel of the leg. Try to relax and

allow gravity to assist the knee to straighten. You will feel a

stretch in the muscles and tendons at the back of the knee. Lie

like this for 2 minutes. Then repeat on other leg.

Exercise 4:

Lie on any one the side. While keeping

the buttocks tightened, lift the upper

leg approximately 40cm off the bed.Hold it for 10 counts before lowering

it. Repeat 15 times. Later do it on the

other leg.

Exercise 5:

Lie on Your back with your legs out straight, knees unbent holding

onto a solid object (bed frame or couch, etc) lift your heel slowly

off the bed. Raise the leg as high as possible. Slowly lower the leg to

the bed keeping the knee straight. Repeat ten times; perform three

times a day.

CONSULT YOUR DOCTOR PRIOR TO EXERCISE


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SHOULDER EXERCISES

Exercise 1:

Permit arm to dangle freely. Circular motion in

the clockwise and counterclockwise direction is

done in ever-increasing large circles. Swing your

arm forward and backward. Swing your arm toside to side.

Exercise 2:

In sitting or standing position, Clasp neck,

elbows pointing straight ahead - move arms

out to side as far as possible.

Exercise 3:

Arms at sides, back of hand facing forward.

Bend elbow and carry back of hand over

buttocks to waistline and upper back. Try to

reach the shoulder blade.

Exercise 4:

Gently pull the elbow of one arm across the chest as

far as possible without feeling pain. Hold the stretch

for 30 seconds and then relax for 30 seconds. Repeat

on the other side.

Exercise 5:

Grasp the stick with one hand and cup the other

end of the stick with the other hand. Push the stick

horizontally as shown, keeping the elbow against

the side of the body so that the arm is passively

stretched to the point of feeling a pull without pain.

Hold for 30 seconds and then relax for 30 seconds.

Repeat on the other side.



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BACK EXERCISES

Exercise 1:

Lying on your back, grab your knees with both

hands. Push your knee down into your hands.Keep breathing. Hold 5 seconds, repeat 10 times.

DO NOT hug your knee to your chest!

Exercise 2:

Maintain a neutral spine on hands and knees and

lift opposite arm and leg.

Exercise 3:

Lie on your back with knees bent and feet flat on the

floor. Maintain neutral and then lift buttocks off the

floor and hold. Be sure not to arch your back.

Lower hips slowly to the floor.

Exercise 4:

Hold a the position as in exercise 3, and alternately

straighten one knee at a time. Do it for 10 times.

Both sides. Don't hold breath while doing.

Exercise 5:

On hand and knees. Slowly archback up as far as

tolerated while tucking chin to chest. Hold this

position for 5 seconds. Slowly let back sink into a

sway back position, while lifting head level

with back. Hold this position for 5 seconds.

Repeat 30 times.

Exercise 5:

Sit on floor or table. Cross right leg over left thigh,

placing right foot outside of the left knee. Place left

elbow on outside of right knee. Gently stretch by pushing

right elbow into left knee. Keep back straight while

stretching. Hold for 10 seconds and repeat for opposite

side. Repeat 3 - 5 times for each side.



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NECK EXERCISE


exercise chart for camp

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