safe and easy exercises for everyday
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Safe and Easy Exercises for Everyday
Bryan DeJarlais, SPT, CSCSUniversity of Wisconsin-La Crosse
Ministry Saint Joseph’s HospitalInpatient Physical Therapy Clinical Rotation
Presentation OutlineStretches Exercises
▫ Calf▫ Hamstring▫ Adductors▫ Quads/Hip Flexor▫ Chest
…and a few words on body mechanics, posture and diet
• Lower Body▫ Wall Sit▫ Heel/Toe Raise▫ Leg Side-Raise▫ Chair Squat▫ Lunge
• “Core”▫ Bridges▫ Dead Bug▫ Bird-dog
• Upper Body▫ Chair Dips▫ Wall Push-ups
Stretches - Calf
Stretches - Hamstring
Stretches - Adductors
Stretches – Quad/Hip Flexor
Stretches - Chest
Stretches
•Hold for 30-60 seconds
•Gentle!
•Get comfortable▫No wincing▫No holding your breath
•Be in control
Exercises – Wall Sit
Exercises – Heel/Toe Raise
Exercises – Leg Side-Raise
Exercises – Chair Squat
Exercises – Lunge
Exercises – Bridges
Exercises – Dead Bug
Exercises – Bird-dog
Exercises – Chair Dips
Exercises – Wall Push-Up
Exercises
•Start with 2 sets of 10
•Progress/Regress as needed▫Do what you can safely handle▫Avoid injury, go slow
•A word on soreness…
Mechanics and Education
•Standing & Sitting Posture▫Chest out, shoulders back▫Be as “tall” as you can
•Safe Lifting▫Lift with your legs▫Back flat▫Keep it close!
Mechanics and Education, con’t•General Advice
▫Take the stairs
▫Park further away
▫Eat better MORE fruits & veggies LESS chips & soda How does food make you feel?
Thank You!
Questions?Please contact me at: [email protected]