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Exercises & Instructions for Chris

Our ongoing PT will evolve from this list with whatever learning and/or advice comes our way. This list has been created from www.HEP2go.com. Our ’PT menu’ now includes 94 exercises. • HEP2go

assets\reb
reb-REB : 1
 
assets\scs
scs-SCS : 2
 
assets\shs
shs-SHS : 5
 
assets\bts
bts-BTS : 6
 
assets\hkh
hkh-HKH : 7
 
assets\prs
prs-PRS : 8
 
assets\qds
qds-QDS : 9
 
assets\laq
laq-LAQ : 10
 
assets\bdg
bdg-BDG : 11
 
assets\ebsc
ebsc-EB2 : 14
 
assets\has
has-HAS : 16
 
assets\sls
sls-SLS : 17
 
assets\shc
shc-SHC : 18
 
assets\stsnh
stsnh-STS : 21
 
assets\shr
shr-SHR : 22
 
assets\sup
sup-SUP : 23
 
assets\sert
sert-SER : 30
 
assets\bkx
bkx-BKX : 59
 
assets\oystr
oystr-OYS : 64
 
assets\ipusp
ipusp-IPU : 65
 
assets\iwr
iwr-IWR : 66
 
assets\basl1
basl1-BS1 : 67
 
assets\fsls
fsls-FSL : 68
 
assets\lgmt
lgmt-LGM : 69
 
assets\stups
stups-STU : 70
 

This table is Chris’s exercise log. (updated 12/ 2/18 18:27)

datedayRBKCSRSTUBKEWLKSWMHSCLAQcomment
20170920 Wed BKE 3×20@70,3
20170914 Fri BKE 3×20@70,3
20170613 Tue RBKBKE weight 193
20170221 Tue RBKBKEWLK
20170219 Sun WLKSWM SwimFtLaud Meet 2/17-19 1650 free 48:59.09 & two-50s
20170217 Fri SWM SwimFtLaud Meet 2/17-19 1000 free 27:19.33
20170216 Thu CSRSTUHSCLAQ Art says time for me to graduate to be on my.own
20170206 Mon BKE 3×15, weight 196, Susanna Caron, LiYaZhu

Below are captions (instructions) for 25 exercises.

( 1 REB ) RECUMBENT EXERCISE BIKE Hold 10 Minutes
( 2 SCS ) STANDING CALF STRETCH - GASTROC While standing and leaning against a wall, place one foot back behind you and bend the front knee until a gentle stretch is felt on the back of the lower leg. Your back knee should be straight the entire time. Repeat 3 Times Hold 20 Seconds Complete 1 Set Perform 4 Time(s) a Week
( 5 SHS ) SEATED HAMSTRING STRETCH While seated, rest your heel on the floor with your knee straight and gently lean forward until a stretch is felt behind you knee/thigh. Repeat 3 Times Hold 20 Seconds Perform 4 Time(s) a Week
( 6 BTS ) BUTTERFLY STRETCH While in a sitting position, bend your knees and place the bottom of your feet together. Next, slowly let your knees lower towards the floor until a stretch is felt at your inner thighs. Repeat 3 Times Hold 20 Seconds Complete 1 Set Perform 4 Time(s) a Week
( 7 HKH ) HALF KNEEL HIP FLEXOR STRETCH While kneeling, lean forward and bend your front knee until a stretch is felt along the front of the other hip. Repeat 3 Times Hold 20 Seconds Perform 4 Time(s) a Week
( 8 PRS ) PIRIFORMIS STRETCH While lying on your back with both knee bent, cross your affected leg on the other knee. Next, hold your unaffected thigh and pull it up towards your chest until a stretch is felt in the buttock. Repeat 3 Times Hold 20 Seconds Perform 4 Time(s) a Week
( 9 QDS ) QUAD SET Tighten your top thigh muscle as you attempt to press the back of your knee downward towards the table. Repeat 10 Times Hold 10 Seconds Complete 2 Sets Perform 1 Time(s) a Day
( 10 LAQ ) LONG ARC QUAD-LAQ-HIGH SEAT OR KNEE EXTENSION While seated with your knee in a bent position, slowly straighten your knee as you raise your foot upwards as shown. 3 second hold and 3 second lowering CAN USE ANKLE WEIGHTS OR KNEE EXTENSION MACHINE Repeat 15 Times Hold 3 Seconds Complete 3 Sets Perform 1 Time(s) a Day
( 11 BDG ) 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. Repeat 15 Times Hold 1 Second Complete 3 Sets Perform 4 Time(s) a Week
( 14 EB2 ) ELASTIC BAND - SIDELYING CLAM- While lying on your side with your knees bent and an elastic band wrapped around your knees, draw up the top knee while keeping contact of your feet together as shown. Do not let your pelvis roll back during the lifting movement. Exercise both legs! WITH OR WITHOUT BAND Repeat 15 Times Hold 1 Second Complete 3 Sets Perform 4 Time(s) a Week
( 16 HAS ) HIP ADDUCTION - SIDELYING While lying on your side, slowly raise up the bottom leg towards the ceiling. Keep your knee straight the entire time. The top leg should be bent at the knee and your foot planted on the ground supporting your body. Exercise both legs! Repeat 15 Times Hold 1 Second Complete 2 Sets Perform 4 Time(s) a Week
( 17 SLS ) SINGLE LEG STANCE - SLS Stand on one leg and maintain your balance. Stand on soft surface if too easy on hard OR close your eyes Repeat 3 Times Hold 1 Minute Complete 1 Set Perform 4 Time(s) a Week
( 18 SHC ) STANDING HAMSTRING CURLS While standing, bend your knee so that your heel moves towards your buttock. CAN USE MACHINE OR ANKLE WEIGHTS Repeat 15 Times Hold 2 Seconds Complete 3 Sets Perform 4 Time(s) a Week
( 21 STS ) SIT TO STAND - NO HANDS Start by sitting in a chair. Next, raise up to standing without using your hands for support. Repeat 10 Times Complete 3 Sets Perform 1 Time(s) a Day
( 22 SHR ) STANDING HEEL RAISES While standing, raise up on your toes as you lift your heels off the ground. Repeat 15 Times Hold 1 Second Complete 3 Sets Perform 4 Time(s) a Week
( 23 SUP ) STEP UP While standing with both feet on the floor, step up a step with one leg.Return backward towards the floor leading with the same leg. Repeat 10 Times Complete 3 Sets Perform 4 Time(s) a Week
( 30 SER ) SIDELYING EXTERNAL ROTATION WITH TOWEL Lie on your side with your elbow bent to 90 degrees. Place a rolled up towel between your arm and the side your body as shown. Squeeze your shoulder blade back and down toward your buttocks and hold that position. Next, roll your arm upwards from your stomach area towards the ceiling while maintaining your arm against the towel and with your shoulder blade held down and back the entire time. Lower your arm and repeat. Repeat 15 Times Hold 2 Seconds Complete 2 Sets Perform 4 Time(s) a Week
( 59 BKX ) SITTING BACK EXTENSION 1. Place feet on desired foot support. Bend knees slightly and push hips against lumbar pad. 2. Adjust start position for desired range of motion. 3. Grip handles and extend back until low back contacts lumbar pad. 4. Return weight with controlled movement to starting position.
(64 OYS) OYSTER (instruction needed)
(65 IPU) IMAGINARY CONE PICK UP & SHELF PLACE: Set up cones about 12 feet apart on one side and about 6 feet between each. Perform 4 laps. Walk, lean down, and pick up the cone with the opposite hand, make sure the head follows. On the way back up imagine putting the cone on a shelf on the same side as the arm up high and have the head follow. Repeat 4 Times. Perform 3 Time(s) a Week
(66 IWR) INCLINE WEDGE REACHING: Using the gray wedge, have patient stand with heels at the edge in Romberg. Have the patient reach for a ball with alternating hands. Move the ball up and down & side to side. The object is to get the patient to reach out of their BOS. Activity can be progressed by having the patient catch the ball and throw the ball. Or bounce a balloon off the wall. Have the wedge opposite direction as well. Repeat 20 Times. Complete 2 Sets. Perform 3 Time(s) a Week.
(67 BS1) BALANCE: ANKLE STRATEGY LEVEL 1: Stand with a chair in front of you and a wall behind you. Concentrate on moving from your ankles. Level 1- slowly shift your weight toward your toes then your heels . Perform this exercise with your- eyes open eyes closed. Level 2- counter in front about 3 feet, lean far then step out rebound off counter and return. Repeat 20 Times. Complete 1 Set. Perform 3 Time(s) a Week.
(68 FSL) FACILITATED SINGLE LEG STANCE: Hold onto the band with your elbow bent to 90 degrees. Take steps out with resistance slowly. Move away from the door until there is a resistance felt from the band. Lift the leg furthest from the door to 90 degrees of flexion at the hip and knee. Keep your balance. Slowly return leg to floor and return to door. Do this to each side,back, and front. Repeat 5 Times. Hold 10 Seconds. Complete 2 Sets. Perform 3 Time(s) a Week.
(69 LGM) LUNGE MATRIX: 1)Forward Lunge -Step forward with one foot and bend the back knee towards the ground. Make sure that the knee in front does not bend over the toes and raise hands up in the air towards the ceiling. 2)Back Lunge -Step back on one foot bending from the knee while keeping the front knee straight. Keep the front heel on the floor and reach arms down towards your feet. 3)Side Lunge -Step one foot out to the side and bend the knee, keeping the opposite leg straight. Reach arms across to the opposite side. 4)Front rotation -Keep the stable foot facing forward and rotate the opposite foot across the body in a forward position. Reach arms across the body in the same direction. 5)Back rotation -Keep the stable foot facing forward and rotate the opposite foot behind the body in a backwards position. Reach arms back in the same direction . Repeat 5 Times . Complete 2 Sets. Perform 3 Time(s) a Week.
(70 STU) STEP-UPS: 1- forward: right right left lefy 2- side: left X 20, right X 20. Toe Taps for Speed X 2 mins . Repeat 20 Times . Hold 0 Seconds . Complete 1 Set . Perform 3 Time(s) a Week .
Click here for another example of instructions created for exercises (though these are an early attempt for Carl, not for this subject): aceso/strength Below is a compact list of the 25 exercises selected for Chris.
RECUMBENT EXERCISE BIKEreb 1REBMikeA
STANDING CALF STRETCH - GASTROCscs 2SCSMikeA
SEATED HAMSTRING STRETCHshs 5SHSMikeA
BUTTERFLY STRETCHbts 6BTSGAKrista
HALF KNEEL HIP FLEXOR STRETCHhkh 7HKHKNEE QUAD
PIRIFORMIS STRETCHprs 8PRSMikeA
QUAD SETqds 9QDSQUAD
LONG ARC QUAD-LAQ-HIGH SEAT OR KNEE EXTENSIONlaq 10LAQKNEE QUAD
BRIDGINGbdg 11BDGMikeA
ELASTIC BAND - SIDELYING CLAM-ebsc 14EB2GAKrista
HIP ADDUCTION - SIDELYINGhas 16HASGAKrista
SINGLE LEG STANCE - SLSsls 17SLSMikeA
STANDING HAMSTRING CURLSshc 18SHCMikeA
SIT TO STAND - NO HANDSstsnh 21STSKNEE QUAD
STANDING HEEL RAISESshr 22SHRMikeA
STEP UPsup 23SUPKNEE QUAD
SIDELYING EXTERNAL ROTATION WITH TOWELsert 30SERGAKrista
SITTING BACK EXTENSIONbkx 59BKXBACK
OYSTERoystr 64OYSBACK
IMAGINARY CONE PICK UP & SHELF PLACEipusp 65IPUBLNC
INCLINE WEDGE REACHINGiwr 66IWRBLNC
BALANCE: Ankle Strategy Level 1basl1 67BS1BLNC
FACILITATED SINGLE LEG STANCEfsls 68FSLBLNC
LUNGE MATRIXlgmt 69LGMBLNC
STEP-UPSstups 70STUBLNC

In list of routines but not done: ... HST PRS LCR LXT LPR STS WSL HRS LLR SLR GBR SLB QDS NSC HBD HDD SAQ

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