EXERCISE REHABILITATION

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Exercise Rehabilitation sets up an exercise routine for people who are at risk of, or are currently dealing with, chronic disease or painful injuries. Improving stability of the body as well as building muscle, relieving pain, and protecting against new injuries are the main goals of exercise rehabilitation.

It uses exercise as a way to restore function and build up muscle and way to prevent further problems. Conditioning through exercise is critical in maintaining health and avoiding future problems because the exercises increases stability in the body and makes the body stronger and more able to fight off injuries or diseases. While solving problems of pain and discomfort, the patient will also be keeping fit and remaining healthy!

PHASE 1

UPPER BODY ROUTINE

PHASE 1

1. Range of Motion exercises – hold each for 10 sec. and repeat 5x on each side:
    a. Rotate head R/L
    b. Tilt head R/L
    c. Extension

2. Hitchhiker – Thumbs pointed behind you, roll shoulders to rear, squeeze shoulder blades together, making backwards circles. Continue for 1 min.

3. Overhead – Hands shoulder-width apart holding stretch towel, pull towel as you bring it over your head. Push arms back, squeezing shoulder blades together. Hold for 10 sec. Repeat 5x.

4. Shoulder Shrug – Towel around both feet, hands holding onto the ends of towel. Keep feet on floor, pull towel as you shrug shoulders to back. Hold for 10 sec. Repeat 5x.

5. Posterior Push – Interlock fingers behind head, push head back into hands. Hold for 10 sec. Repeat 5x.

PHASE 2

6. Prone Exercises – Stomach on ball, toes touching floor, slowly lift arms above head:
    a. To front, one at a time, 10x each side
    b. To front, both arms at same time, 10x
    c. To back, one at a time, 10x each side
    d. To back, both arms at same time, 10x
    e. Running motion with elbows bent 20x.

PHASE 3

7. Prone Exercises – continue exercises from phase 2, now incorporating resistance into each motion. Add counter leg movements.

PHASE 1

LOWER BODY ROUTINE

PHASE 1

1. One Foot Stands: 30 sec. eyes open; 30 sec. head up; 30 sec. eyes closed.
2. Quad Stretch
3. Hamstring Stretch w/ towel (on back)
4. 20s on Ball – upper body stays still, move only the hips, do each motion 20x:
    a. Circles - clockwise
    b. Circles - counterclockwise
    c. Front to back
    d. Side to side

PHASE 2

PHASE 2

5. One Foot Standing Drills on wobble board - eyes open, eyes closed, head back –hold 30 sec. for each foot, each drill. (If no wobble board, then do in bare feet)
6. Super Quad Stretch - regular quad stretch, but lifting up back leg. Hold for 10 sec. Repeat 5x.
7. Super Hamstring Stretch - Lay on back, pull leg towards you, then to side. Hold for 10 sec. Repeat 5x.
8. Leg Press - lay on back, legs bent, both feet on ball, lift hips into air. Hold for 10 sec. Repeat 5x.
9. Abs on Ball - sit on ball, then roll out onto back. Lift upper body so that ab muscles are contracted. Hold for 10 sec. Repeat 3x.

PHASE 3

PHASE 3

10. Squats – 5 “touch and go” squats: stand in front of chair, back straight, go to sit in chair, lightly touch chair then stand up. Repeat 5x.
11. Walking Lunges - 8-10 lunges, with broom stick on shoulders to keep back straight, then add weights.
12. Abs on Ball - Increase to 5 reps, still holding for 10 sec. each
13. Single Leg Press - lay on back, one foot on ball, other leg in air. Lift hips into air, hold for 10 sec. Repeat 5x, then switch legs.

Maintenance and Advanced Rehab:

Rebounder - 5 minutes hopping, add twists for golfers.

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