Make sure you consult your physical therapist or your doctor before you start this or any exercise program.
Heel Raises:
- Stand with good posture
- Slowly raise heels off ground then back
- Repeat 10x and work up to 30x
Wall Sit:
- Stand with feet shoulder width apart, back flat against wall
- Slowly lower body to 60-70 degree knee angle, then return to standing
- Repeat 10x and work up to 30x
Alternating Arm/Leg Lift in Prone
- Lie on stomach with pillow under hips
- Optional: place small rolled up towel under forehead
- Straighten both arms overhead
- Slowly lift arm and opposite leg
- Return to starting position
- Repeat with opposite side
- Repeat 5x and work up to 20x per side
Abdominal Crunch with Crossed Arms
- Lie on back with knees bent and arms crossed over chest
- Tighten stomach muscles, slowly lift the head and upper back off of surface
- Repeat 10x and work up to 30x
Shoulder Dumbbell Raises
- Holding dumbbells (or similar objects), raise arms slightly out to your side up to shoulder height
- Keep arms straight and thumbs up throughout the motion
- Start with just a few pounds of resistance (soup can or slightly larger) and work your way up to heavier weight over time.
- Repeat 10x and work up to 30x
Bent Row with Hip Hinge
- Bend forward with one arm hanging down, keeping spine straight
- Pull elbow toward ceiling and squeeze shoulder blade inward
- Use 3-5 pounds of resistance and work your way up to heavier weight over time.
- Repeat 10x per side and work up to 30x
- *NOTE: you can use the opposite hand to support your upper body weight by resting your hand on a bench or chair seat.
>Push Up with Plus
- Do a push up, keeping spine straight during the movement.
- Optional: At the top of push-up, round out your upper back (hollow out your chest)
- If you can’t do a push up on the ground, try against the wall first or do it with bent knees.
- Repeat 10x and work up to 30x
