some item of physiotherapy

2 38

Written by

sagor321

No bio yet...

4 years ago

In community: Filipino Readers(42bb)

serial number-01

💪💪💪CAT AND CAMEL💪💪💪

While on your hands and knees in a crawl position , raise up your back and arch it towards the ceiling . Next return to a lowered position and arch your back the opposite direction .

Repeat -1 Time

Hold-1 Second

Complete-1 Set

Perform-1 Time ( s ) a Day

serial number-02

💪LOWER TRUNK ROTATIONS - LTR 💪

Lying on your back with your knees bent , gently move your knees side - to - side .

Repeat -1 Time

Hold-1 Second

Complete-1 Set

Perform-1 Time ( s ) a Day

serial number-03

💪BRACE - SINGLE KNEE EXTENSION 💪

While lying on your back with knees bent, straighten out one knee while keeping the leg off the ground . Hold as indicated , then return to original position . Next , perform on the other leg . Use your stomach muscles to keep your spine from moving the entire time .

Repeat -1 Time

Hold-1 Second

Complete-1 Set

Perform-1 Time ( s ) a Day

Serial number-04

💪💪💪💪BRIDGING💪💪💪💪

While lying on your back , tighten your lower abdominals , squeeze your buttocks and then raise your buttocks off the floor / bed as creating a " Bridge " with your body . Hold and then lower yourself and repeat .

Repeat -1 Time

Hold-1 Second

Complete-1 Set

Perform-1 Time ( s ) a Day

Serial number-05

💪💪💪SINGLE LEG BRIDGE 💪💪💪

While lying on your back with your knees bent , extend one knee as shown . Next , raise your buttocks off the floor / bed . Try and maintain your pelvis level the entire time .

serial number-06

💪💪💪PRESS UPS💪💪💪

Lying face down , slowly press up and arch your back using your arms .

Repeat -1 Time

Hold-1 Second

Complete-1 Set

Perform-1 Time ( s ) a Day

serial number-07:

💪💪PRONE ON ELBOWS - POE 💪💪

Lying face down , slowly press up and prop yourself up on your elbows .

Repeat -1 Time

Hold-1 Second

Complete-1 Set

Perform-1 Time ( s ) a Day

Serial number-08:

💪💪💪PRONE ALTERNATE LEG 💪💪💪

While lying face down and keeping your lower abdominals tight , slowly raise up a leg . Slowly lower and then raise the opposite side . Do not allow your spine to move the entire time .

Repeat -1 Time

Hold-1 Second

Complete-1 Set

Perform-1 Time ( s ) a Day

Serial number-09:

💪💪💪QUADRUPED ALTERNATE ARM AND LEG 💪💪💪

While in a crawling position , brace at your abdominals and then slowly lift a leg and opposite arm upwards . Maintain a level and stable pelvis and spine the entire time .

Repeat -1 Time

Hold-1 Second

Complete-1 Set

Perform-1 Time ( s ) a Day

Serial number-10:

💪💪QUADRUPED ALTERNATE LEG💪💪

While in a crawling position , slowly draw your leg back behind you as you straighten your knee .

Repeat -1 Time

Hold-1 Second

Complete-1 Set

Perform-1 Time ( s ) a Day

Serial number-11:

💪PRONE ALTERNATE ARM AND LEG💪

While lying face down and keeping your lower abdominals tight , slowly raise up an arm and opposite leg . Slowly lower and then raise the opposite side . Do not allow your spine to move the entire time .

Repeat -1 Time

Hold-1 Second

Complete-1 Set

Perform-1 Time ( s ) a Day

Serial number-12:

💪💪💪PRONE SUPERMAN💪💪💪

While lying face down , slowly raise your arms and legs upward off the ground . Then lower slowly back to the ground .

Repeat -1 Time

Hold-1 Second

Complete-1 Set

Perform-1 Time ( s ) a Day

Serial number-13:

💪💪QUADRUPED ALTERNATE ARM AND LEG WITH KNEE ELBOW TOUCHES " BIRD DOG ELBOW TOUCHES 💪💪

" While in a crawling position , slowly lift your leg and opposite arm upwards . When returning your arm and leg down , do not touch the floor but instead touch your elbow to your opposite knee and lift and straighten them again . Then set them down on the floor . Next , perform on the other side and repeat .

Repeat -1 Time

Hold-1 Second

Complete-1 Set

Perform-1 Time ( s ) a Day

Serial number-14:

💪💪PROM - THUMB EXTENSION STRETCH 💪💪

Hold the subject's wrist or hand and then provide a gentle stretch to the thumb outward as shown .

Repeat -1 Time

Hold-1 Second

Complete-1 Set

Perform-1 Time ( s ) a Day

Serial number-15:

💪💪WRIST EXTENSOR STRETCH 💪💪

Use your unaffected hand to bend the affected wrist down as shown . Keep the elbow straight on the affected side the entire time .

Repeat -1 Time

Hold-1 Second

Complete-1 Set

Perform-1 Time ( s ) a Day

Serial number-16:

WRIST FLEXOR STRETCH Use your unaffected hand to bend the affected wrist up as shown . Keep the elbow straight on the affected side the entire time .

Repeat -1 Time

Hold-1 Second

Complete-1 Set

Perform-1 Time ( s ) a Day

Serial number-17:

💪💪FINGER MCP EXTENSION STRETCH💪💪

Grasp the hand below the closest knuckle and gently stretch the finger it into extension as shown .

Repeat -1 Time

Hold-1 Second

Complete-1 Set

Perform-1 Time ( s ) a Day

Serial number-18:

💪💪F OVERHEAD MOTION STRETCH PRONATED - HOTCHKISS H💪💪

Grasp your affected wrist and turn it into a pronated position with palm face down as shown. Then, raise up your affected arm with the assist of your unaffected arm so that your arm moves up palm face out at forehead level and then continue to move your arm over head and then behind your head. The palm is positioned face - up by the time it is behind your head. Maintain your forearm in a pronated position the entire time.

Repeat -1 Time

Hold-1 Second

Complete-1 Set

Perform-1 Time ( s ) a Day.

Serial number-19:

💪💪💪TRICEP STRETCH 💪💪💪

With your affected elbow bent and shoulder raised , use your other hand and gentley push your affected elbow back towards over head until a stretch is felt .

Repeat -1 Time

Hold-1 Second

Complete-1 Set

Perform-1 Time ( s ) a Day.

Serial number-20:

💪💪💪DOORWAY STRETCH - SINGLE ARM - HIGH💪💪💪

While standing in a doorway , place your arm upward on the door frame and lean in until a stretch is felt along the front of your chest and / or shoulder . Your arm should be pointed upward towards the ceiling along the door frame . NOTE : Your legs should control how much you stretch by bending or straightening your knee through the doorway .

Repeat -1 Time

Hold-1 Second

Complete-1 Set

Perform-1 Time ( s ) a Day.

Serial number-21:

💪💪LAT STRETCH - LATISSIMUS DORSI STRETCH 💪💪

Start in an upright position and arms over head . Next , grab the wrist of the side you want to stretch and draw it over to the side bending at your trunk until a gentle stretch is felt along the side of your body . You may need to slightly bend foward as well to feel a stretch .