home exercise program login instructions...by accessing your home exercise program online you can:...
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Home Exercise Program
Login Instructions
Two Ways To Access
Try MedBridgeGO Access your home exercise program with our mobile app for iOS and Android.
Search The App Store or Google Play for:
"MedBridgeGO"
Open in your Browser To access your program without the app, enter your access code below at:
https:/ /emersonhosp.medbridgego.com/
Your Access Code
9CVX6LHC
By accessing your home exercise program online you can:
View Your Exercise Videos Interactive HD videos guide you with easy to follow instructions.
Learn About your Condition Gain a deeper understanding of your condition and the road to a healthy recovery.
Track Your Progress Keep track of your activity and progress throughout treatment and nric:t r~r,::,
Access your exerc ises! 0 Emerson Hospital Prepared by Josh Avery 0 emersonhosp.medbridgego.com 0 MedBridgeGO
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Walking REPS : 10-151 REPS : 10-151 SETS: 1-31 SETS: 1-3 I HOLD: 1-6 I HOLD: 1-6 I WEEKLY: 3-5xx I DAILY: 1x
Setup • Begin standing in a flat , open space.
Movement
Tip
• Walk forward by plac ing your heel , then toes to the ground and stepping forward with your other foot.
• Make sure to maintain your balance and keep your movements controlled .
Standing March REPS : 10-151 REPS : 10-15 I SETS: 1-31 SETS: 1-3 I HOLD: 1-61 HOLD: 1-61 WEEKLY : 3-5xx I DAILY: 1x
Setup • Begin in a standing upright position with your feet shoulder width apart and hands
resting on your hips. Movement
Tip
• Lift one leg with your knee bent , then lower it back to the ground and repeat with your other leg. Continue this movement, alternating between each leg.
• Make sure to keep your back straight and do not let it arch as you lift your legs .
Standing Alternating Knee Flexion REPS : 10-151 REPS : 10-151 SETS: 1-3 I SETS: 1-31 HOLD: 1-61 HOLD: 1-61 WEEKLY : 3-5xx I DAILY: 1x
Setup • Begin in a standing upright position.
Movement • Bend one knee to 90 degrees , lower it back down, and repeat with your other leg.
Tip • Make sure to keep your back straight and maintain your balance during the exercise.
Standing Hip Circles each way REPS : 10-151 REPS : 10-151 SETS: 1-31 SETS: 1-31 HOLD: 1-6 I HOLD: 1-61 WEEKLY: 3-5xx I DAILY: 1x
Setup • Begin Standing
Movement
Tip
• Lift your top leg, then trace small circles in the air in a clockwise, then counterclockwise pattern.
• Make sure not to let your hips roll forward or backward as you move your leg.
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Standing Toe Raises at Chair REPS: 10-151 REPS : 10-15 1 SETS: 1-3 1 SETS: 1-3 I HOLD: 1-6 I HOLD: 1-6 1 WEEKLY: 3-5xx I DAILY: 1x
Setup • Begin in a standing upright position holding onto a stable surface in front of you for
support . Movement
Tip
• Slowly raise the balls of your feet off the ground as far as you can. then lower them back to the floor and repeat.
• Make sure to keep your heels on the ground and maintain your balance during the exercise.
Standing Heel Raise with Support REPS : 10-15 I REPS : 10-15 I SETS: 1-3 I SETS: 1-3 1 HOLD: 1-6 I HOLD: 1-6 1 WEEKLY : 3-5xx I DAILY: 1x
Setup • Begin in a standing upright posit ion holding onto a stable surface in front of you for
support . Movement
Tip
• Slowly raise the your heels off the ground as far as you can , then lower them back to the floor and repeat.
• Make sure to keep the balls of your feet on the ground and maintain your balance during the exercise.
Braided Sidestepping with Arms Out REPS: 10-151 REPS: 10-15 I SETS: 1-3 1 SETS: 1-31 HOLD: 1-61 HOLD: 1-61 WEEKLY : 3-5xx I DAILY: 1x
Setup • Begin standing in a long open flat space with your arms out to your sides .
Movement
Tip
• Walk sideways and alternate stepping one foot in front of the other. Repeat in the oppos ite direction.
• Make sure to maintain good posture and do not lose your balance during the exerc ise.
Isometric Squat with Resistance Loop REPS : 10-151 REPS : 10-15 I SETS: 1-3 1 SETS: 1-31 HOLD: 1-6 1 HOLD: 1-6 1 WEEKLY : 3-5xx I DAILY: 1x
Setup • Begin in a standing upright position with your feet hip width apart and a resistance
band looped around your thighs just above your knees . Movement
Tip • Bend at your knees and hips, lowering yourself into a squat , and hold this pos ition.
• Make sure to keep your back straight and maintain consistent tension in the band. Do not allow your knees to collapse inward or move forward past your toes during the exerc ise.
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Isometric Deep Squat Hands Overhead REPS: 10-151 REPS : 10-15 I SETS: 1-31 SETS : 1-3 1 HOLD: 1-6 1 HOLD: 1-6 I WEEKLY : 3-5xx I DAILY : 1x
Setup • Begin in a standing upright position with your feet slightly wider than shoulder width
apart . Movement
Tip
• Raise your hands overhead with your arms straight. then squat as low as you can while maintaining your balance. Hold this position.
• Make sure to keep your balance over your heels , and do not let your knees bend too far forward.
Deadlift with Resistance REPS: 10-151 REPS: 10-15 I SETS: 1-3 I SETS : 1-31 HOLD: 1-6 1 HOLD: 1-6 I WEEKLY : 3-5xx I DAILY : 1x
Setup • Begin in a standing upright position with holding both ends of a resistance band that
is anchored under your feet. Movement
Tip
• Bend at your hips and knees, lowering your arms toward the ground, then stand back up, engaging your back and thigh muscles and pulling up on the resistance band with
your arms straight.
• Make sure to keep your abdominals tight and back straight during the exercise.
Standing Bent Over Shoulder Row with Resistance REPS : 10-151 REPS: 10-15 I SETS : 1-3 1 SETS : 1-3 I HOLD: 1-61 HOLD: 1-6 I WEEKLY : 3-5xx I DAILY: 1x
Setup • Begin in a staggered stance pos ition, bent forward with your hand resting on you r
knee. holding one end of a res istance band that is anchored under your forward foot . Movement
Tip
• Pull your arm upward against the resistance, bending your elbow, then return to the starting position and repeat.
• Make sure to keep your back straight and elbow close to you r side during the exerc ise.
Standing Hip Flexion with Anchored Resistance and Chair Support REPS : 10-151 REPS: 10-15 I SETS : 1-3 1 SETS : 1-31 HOLD: 1-61 HOLD: 1-6 I WEEKLY: 3-5xx I DAILY : 1x
Setup • Begin in a standing upright position with a resistance band anchored behind you and
looped around your ankle. Hold a stable object for balance. Movement
Tip
• Lift your leg forward, keeping your knee straight , then bring it back to the start ing posit ion and repeat.
• Make sure to keep your abdominals tight and your back straight during the exercise.
Hip Abduction with Resistance Loop REPS : 10-151 REPS : 10-15 I SETS : 1-31 SETS : 1-3 I HOLD: 1-6 I HOLD: 1-6 I WEEKLY : 3-5xx I DAILY: 1x
4-Way Hip:Setup • Begin in a standing upright posit ion with a resistance band looped around you r
ankles , holding a stable object for balance. Movement
• Lift one leg to your side, keeping your knee straight. Return to the starting posit ion and repeat.
Tip if--• Make sure to keep your abdominals tight and your back straight during the exercise.
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Standing Hip Extension with Anchored Resistance REPS : 10-15 / REPS: 10-15 I SETS: 1-3 1 SETS: 1-3 / HOLD: 1-6 / HOLD: 1-6 / WEEKLY : 3-5xx / DAILY: lx
Setup • Begin in a standing upright position balancing on one leg. with a resistance band
secured around your other ankle. facing the anchor point. Movement
Tip
• Slowly draw your leg backward. creating further tension in the band. then carefully bring your leg back to the start ing position. Keep the knee of your moving leg straight and do not allow your trunk to wobble.
• Make sure to keep your shoulders and hips level and facing straight forward during the exercise.
Standing Repeated Hip Adduction with Resistance REPS : 10-151 REPS : 10-15 I SETS: 1-3 1 SETS: 1-31 HOLD: 1-6 I HOLD: 1-6 I WEEKLY : 3-5xx I DAILY: 1x
Setup • Begin standing upright with a resistance band looped around one ankle and anchored
on your same side. Movement
Tip
• Pull your leg inward across your other leg repeatedly without touching your foot to the ground.
• Make sure to keep your movements controlled and maintain your balance during the exercise.
Standing Heel Raise with Support REPS: 10-15 1 REPS : 10-15 / SETS: 1-3 / SETS: 1-3 / HOLD: 1-61 HOLD: 1-6 / WEEKLY : 3-5xx I DAILY : 1x
Setup • Begin 111 a standing upoght posit ion holding onto a stable surface in front of you for
support . Movement
• Slowly raise the your heels olf the ground as far as you can . then lower them back to the floor and repeat.
Tip • Make sure lo keep the balls of your feet on the ground and maintain your balance
during the exercise.
Sitting Knee Extension with Resistance REPS : 10-151 REPS : 10-1 51 SETS: 1-31 SETS: 1-31 HOLD: 1-61 HOLD: 1-6 I WEEKLY : 3-5xx I DAILY: lx
Setup • Begin sitting upright in a chair with a resistance band looped around your fool and
chair leg. Movement
Tip
• Slowly straighten your knee. pulling against the resistance band. Return to the starting pos ition and repeat.
• Make sure not to arch your back as you lift your leg. Control your movements so the band does not jerk .
5
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Premium Care. Personal Touch. .g, Your Access Code: 9CVX6LHC
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Single Leg Balance on Balance Trainer REPS : 10-151 REPS : 10-15 I SETS: 1-31 SETS: 1-3 1 HOLD: 1-6 1 HOLD: 1-6 I WEEKLY : 3-5xx I DAILY: 1x
Setup • Begin standing in an upright position on one foot on a stability trainer and your other
foot on the floor. Movement
• Raise your foot off the floor so that you are balancing on the stability trainer with your other leg, and hold this posit ion.
Tip • Make sure to keep your abdominals tight and maintain your balance during the
exercise.
Single Leg Deadlift with Kettlebell REPS: 10-15 I REPS : 10-15 I SETS: 1-3 / SETS: 1-3 / HOLD: 1-6 / HOLD: 1-6 I WEEKLY : 3-5xx I DAILY : 1x
Setup • Begin in a standing upright position holding a kettlebell in one hand.
Movement
Tip
• Lift one leg off the ground and bend forward at your hips , lowering the kettlebell toward the ground. Then return to an upright position and repeat.
• Make sure to keep your back straight during the exercise and try not to let your knee move forward as you lower the weight.
Single Leg Stance with Forward Lean and Leg Extension REPS : 10-151 REPS : 10-15 I SETS: 1-3 1 SETS : 1-3 I HOLD: 1-6 I HOLD: 1-61 WEEKLY : 3-5xx I DAILY : 1x
Setup • Begin in a standing upright posit ion with your hands resting at your waist.
Movement
Tip
• Balancing on one leg, bend at your hips and slowly tilt your body forward while extending the other leg backward, then return to the starting position and repeat.
• Make sure to keep your back straight , and don't let your knee collapse inward during the exercise.
Single Leg Balance with Trunk Rotation REPS : 10-15 I REPS: 10-15 I SETS: 1-3 I SETS: 1-3 1 HOLD: 1-6 1 HOLD: 1-6 1 WEEKLY : 3-5xx I DAILY: 1x
Setup • Begin in a standing upright position.
Movement
Tip
• Lift one foot off the floor and raise both anns clasped in front of your body . Rotate your anns and trunk to one side, then to the other. Continue this motion.
• Make sure to maintain your balance during the exercise.
Standing Calf Stretch REPS : 10-151 REPS: 10-151 SETS: 1-3 I SETS: 1-3 1 HOLD: 1-6 1 HOLD: 1-6 1 WEEKLY : 3-5xx I DAILY: 1x
Setup • Begin in a standing upright posit ion with a chair in front of you .
Movement
Tip
• Place your hands on the chair and extend one leg straight backward, bending your front leg, until you feel a stretch in the calf of your back leg and hold .
• Make sure to keep your heels on the ground and back knee straight duri ng the stretch.
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Access your exercises! ~ Emerson Hospital Prepared by Josh Avery c;:l emersonhosp.medbridgego.com D MedBridgeGO
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Standing Soleus Stretch REPS: 10-151 REPS : 10-15 I SETS: 1-31 SETS: 1-31 HOLD: 1-61 HOLD: 1-6 1 WEEKLY : 3-5xx I DAILY: 1x
Setup • Begin with your feet in a staggered stance, holding onto a stable surface for support.
Movement
Tip
• Allow your back knee to bend slightly but keep your heel on the floor until you feel a stretch in the back of your lower leg down near your ankle.
• Make sure to keep both feet pointed straight forward and flat on the ground during the stretch.
Standing Hip Flexor Stretch REPS: 10-151 REPS : 10-151 SETS: 1-3 I SETS: 1-31 HOLD: 1-61 HOLD: 1-61 WEEKLY : 3-5xx I DAILY: 1x
Setup • Begin in a staggered stance position with the leg to be stretched positioned behind
your body. Movement
Tip
• Keeping your back straight and upright, squeeze your bottom and slowly shift your weight forward until you feel a stretch in the front of your hip.
• Make sure to keep your hips and shoulders facing forward , and do not arch your low back .
Side Lunge Adductor Stretch REPS : 10-151 REPS : 10-151 SETS: 1-31 SETS: 1-3 1 HOLD: 1-61 HOLD: 1-61 WEEKLY : 3-5xx I DAILY: 1x
Setup • Begin in a standing upright position with your feet in a wide stance.
Movement
Tip
• Shift your weight over to one side, bending your leg until you feel a stretch on the inside of your straight thigh and hold.
• Make sure to keep your back straight during the stretch and maintain your balance.
1TB Stretch at Wall REPS : 10-151 REPS : 10-15 I SETS: 1-31 SETS: 1-31 HOLD: 1-61 HOLD: 1-6 I WEEKLY : 3-5xx I DAILY: 1x
Setup • Begin in a standing upright position next to a wall. Cross your outside leg over the
other and place your arm against the wall. Movement
Tip
• Gently push your hip toward the wall until you feel a stretch in the side of your leg and hold.
• Make sure not to lean forward or backward.
Seated Hamstring Stretch REPS: 10-151 REPS: 10-151 SETS: 1-31 SETS: 1-3 I HOLD: 1-61 HOLD: 1-6 I WEEKLY : 3-5xx I DAILY: 1x
Setup • Begin sitting upright in a chair with one leg straight in front of your body with your
heels resting on the ground. Movement
Tip
• Bend your trunk forward, hinging at your hips until you feel a stretch in the back of your leg and hold.
• Make sure to keep your knee straight during the stretch and do not let your back arch
or slump. 7
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,g,. Your Access Code: 9CVX6LHC
Quadriceps Stretch with Chair REPS : 10-151 REPS: 10-151 SETS: 1-31 SETS: 1-31 HOLD: 1-6 I HOLD: 1-61 WEEKLY : 3-5xx I DAILY: 1x
Setup • Begin in a standing upright position holding onto a stable surface for support .
Movement
Tip
• Bend one knee upward and grasp your foot , pulling it toward your body and pushing your hips forward until you feel a stretch in the front of your thigh and hold.
• Make sure to keep your back straight and maintain your balance during the stretch.
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Seated Plrlformis Stretch REPS : 10-151 REPS : 10-15 I SETS: 1-31 SETS: 1-31 HOLD: 1-6 I HOLD: 1-6 1 WEEKLY : 3-5xx I DAILY: 1x
Setup • Begin sitt ing upright in a chair. Cross one leg over the other so that your ankle is
resting on top of your opposite thigh. Movement
Tip
• Gently pull your bent knee across your body toward your opposite shoulder. You should feel a stretch through the back of your hip and buttocks .
• Try to not to arch your back or lean to one side as you stretch.
Supine Hamstring Stretch REPS : 5-10 I SETS: 1 I HOLD: 10 sec I WEEKLY : 7x I DAILY: 1x
Setup • Begin lying on your back with one leg straight and the other leg bent .
Movement • Bring your knee toward your chest and grab the back of you r thigh with both hands.
Slowly straighten your knee until you feel a stretch in the back of your thigh and hold. Tip
• Make sure to keep your back flat on the floor during the stretch.
Hip Flexor Stretch at Edge of Bed REPS : 31 SETS: 1 I HOLD: 30 sec I WEEKLY : 5-?x I DAILY: 1x
Clinician Notes: BEND YOUR KNEE AND TUCK YOUR TOE ONTO THE FLOOR - PUSH TOE DOWN AND HIP FORWARD
Setup • Begin lying diagonally at the edge of table or bed, with the leg furthest from the edge
bent Movement
Tip
• Leg your straight leg hang off the edge of the bed, then pull your bent leg toward you r chest and hold. You should feel a stretch in front of the hip of your hanging leg.
• Make sure to keep your upper body relaxed and do not to let you r low back arch during the stretch.
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REPS : 3-51 SETS: 1 I HOLD: 30 sec I WEEKLY : 5-?x I DAILY: 1x
Setup • Begin lying on your back with one leg bent and your other leg straight.
Movement • Pull your bent knee toward your opposite shoulder and hold. You should feel a stretch
on the outs ide of your buttocks. Tip
• Make sure to keep your back flat against the bed during the stretch.
9
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Supine Lower Trunk Rotation REPS : 10 I SETS : 1-21 HOLD: 5 sec I WEEKLY: 3-5x I DAILY: 1x
Setup • Begin ly ing on your back with your knees bent and feet rest ing on the floor.
Movement
• Keeping your back flat , slowly rotate your knees down towards the floor until you feel a stretch in your trunk and hold.
Tip • Make sure that your back and shoulders stay in contact with the floor.
Supine Bridge REPS : 10 I SETS: 1-3 I HOLD: 5 sec I WEEKLY : 3-5x I DAILY : 1x
Setup • Begin lying on your back with your arms resting at your sides , your legs bent at the
knees and your feet flat on the ground. Movement
Tip
• Tighten your abdominals and slowly lift your hips off the floor into a bridge position, keeping your back straight.
• Make sure to keep your trunk stiff throughout the exercise and your arms flat on the floor.
Supine Active Straight Leg Raise REPS: 10-151 SETS : 1-31 WEEKLY: 3-5x I DAILY: 1x
Setup • Begin lying on your back with one knee bent and your other leg straight.
Movement
Tip
• Engaging your thigh muscles, slowly lift your straight leg until it is parallel with your other thigh, then lower it back to the starting position and repeat.
• Make sure to keep your leg straight and do not let your back arch during the exercise.
Sidelying Hip Abduction REPS: 10-15 I SETS : 1-31 WEEKLY: 3-5x I DAILY: 1x
Setup • Begin lying on your side with your top leg straight and your bottom leg bent.
Movement • Lift your top leg up toward the ceiling, then slowly lower it back down and repeat .
Tip • Make sure to keep your leg straight and do not let your hips roll backward or forward
during the exercise.
Clamshell REPS: 10-151 SETS: 1-3 I HOLD: 1-3 sec I WEEKLY: 3-5x I DAILY: 1x
Setup • Begin lying on your side with your knees bent and your hips and shoulders stacked.
Movement
Tip
• Engage your abdominals and raise your top knee up toward the ceiling, then slowly
return to the starting position and repeat.
• Make sure to keep your core engaged and do not roll your hips forward or backward
during the exercise.
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Standing Shoulder Row with Anchored Resistance REPS : 10 I SETS: 1-31 HOLD: 1 I WEEKLY: 3-5x I DAILY: 1x
Setup • Begin in a standing upright position, holding both ends of a resistance band that is
anchored in front of you at chest height , with your palms facing inward. Movement
Tip
• Pull your arms back with your elbows tucked at your sides, then return to the start ing posit ion and repeat.
• Make sure to keep your back straight during the exercise and think of squeezing your shoulder blades together as you pull on the band.
Shoulder Lat Pull Down Seated on Swiss Ball REPS : 10 I SETS: 1-31 HOLD: 1 I WEEKLY: 3-5x I DAILY: 1x
Setup • Begin sitting on a swiss ball holding both ends of a resistance band that is anchored
above your head, with your arms straight. Movement
Tip
• Pull down against the resistance band, bending your elbows and keeping your arms at shoulder level, then return to the starting position and repeat.
• Make sure to keep your back straight , maintain your balance, and think of squeezing your shoulder blades together as you pull your arms back.
Standing Shoulder Flexion to 90 Degrees with Dumbbells REPS : 10 I SETS: 1-31 HOLD: 1 I Setup
• Begin in a standing upright position holding a dumbbell in each hand . Movement
Tip
• Slowly raise your arms in front of your body, with your elbows straight and thumbs facing forward. Repeat this movement.
• Make sure not to raise your arms above shoulder height , and try not to arch your back or shrug your shoulders during the exercise.
Shoulder Abduction with Dumbbells - Thumbs Up REPS : 10 I SETS: 1-31 HOLD: 1 I Setup
• Begin in a standing upright position with your arms resting at your sides, holding a dumbbell in each hand.
Movement
Tip
• Keeping your elbows straight , raise both arms directly out to your sides with your thumbs up, then lower them back down and repeat.
• Make sure to keep your back straight and do not shrug your shoulders during the exercise.
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