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93 Exercises

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reb-REB : 1
 
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scs-SCS : 2
 
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Below are captions (instructions) for 94 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
( 3 PKF ) PRONE KNEE FLEXION STRETCH WITH BELT Start by lying on your stomach with a belt looped around your affected side ankle. Next, use the belt to pull the knee into a bent position allowing for a stretch as shown. You may need to attached 2 belts together in order to reach it. Repeat 3 Times Hold 20 Seconds Perform 4 Time(s) a Week
( 4 IBF ) IT BAND STRETCH WITH BELT OR STRAP Loop a belt around your foot. While lying on your back and leg up in front of you and knee straight, bring your leg across midline for a gentle stretch felt along your outer thigh. Use the belt or strap to help guide the movement and stabilize your leg. Repeat 3 Times Hold 20 Seconds 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
( 12 EB1 ) ELASTIC BAND - STRAIGHT LEG RAISE - SLR While lying on your back with an elastic band looped around your ankles, lift the target leg upwards. Exercise both legs! WITH OR WITHOUT BAND Repeat 15 Times Hold 1 Second Complete 2 Sets Perform 4 Time(s) a Week
( 13 EBP ) ELASTIC BAND - PRONE EXTENSION While lying on your stomach with an elastic band looped around your ankles, lift the target leg upwards. Exercise both legs! WITH OR WITHOUT BAND Repeat 15 Times Hold 1 Second Complete 2 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
( 15 EB3 ) ELASTIC BAND - SIDELYING ABDUCTION While lying on your side with an elastic band looped around your ankles, lift the top leg upwards. Exercise both legs! WITH OR WITHOUT BAND Repeat 15 Times Hold 1 Second Complete 2 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
( 19 EBF ) ELASTIC BAND FORWARD WALKS - MONSTER WALK With an elastic band around both ankles, walk forward while keeping your feet spread apart. Keep your knees bent the entire time. Repeat 20 Times Complete 2 Sets Perform 4 Time(s) a Week
( 20 WSQ ) WALL SQUATS Leaning up against a wall or closed door on your back, slide your body downward and then return back to upright position. A door was used here because it was smoother and had less friction than the wall. Knees should bend in line with the 2nd toe and not pass the front of the foot. Knees should stay aligned with feet (do not let them bow inward!) Repeat 5 Times Hold 10 Seconds Complete 2 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
( 24 EBR ) ELASTIC BAND ROWS - 90 ABD Holding an elastic band with both hands, draw back the band as you bend your elbows. Keep your about 90 degrees away from the side of your body. Repeat 15 Times Hold 1 Second Complete 3 Sets Perform 4 Time(s) a Week
( 25 EB4 ) ELASTIC BAND SHOULDER FLEXION While holding an elastic band at your side, draw up your arm up in front of you keeping your elbow straight. Repeat 15 Times Hold 1 Second Complete 2 Sets Perform 4 Time(s) a Week
( 26 EB5 ) ELASTIC BAND SHOULDER ABDUCTION While holding an elastic band at your side, draw up your arm to the side keeping your elbow straight. Repeat 15 Times Hold 1 Second Complete 2 Sets Perform 4 Time(s) a Week
( 27 EB6 ) ELASTIC BAND SHOULDER EXTENSION While holding an elastic band in front of you with your elbows straight, pull the band down and back towards your side. Repeat 15 Times Hold 1 Second Complete 2 Sets Perform 4 Time(s) a Week
( 28 EB7 ) ELASTIC BAND SHOULDER EXTERNAL ROTATION While holding an elastic band at your side with your elbow bent, start with your hand near your stomach and then pull the band away. Keep your elbow at your side the entire time. Repeat 15 Times Hold 1 Second Complete 2 Sets Perform 4 Time(s) a Week
( 29 EB8 ) ELASTIC BAND SHOULDER INTERNAL ROTATION While holding an elastic band at your side with your elbow bent, start with your hand away from your stomach, then pull the band towards your stomach. Keep your elbow near your side the entire time. Repeat 15 Times Hold 1 Second Complete 2 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
( 31 PFW ) PENDULUM SHOULDER FORWARD/BACK Shift your body weight forward then back to allow your injured arm to swing forward and back freely. Your injured arm should be fully relaxed. Complete 1 Set Perform 1 Time(s) a Day Watch Video Enlarge
( 32 PU1 ) PENDULUMS Lean over a table, supporting yourself on the unaffected arm, affected arm hanging down. Swing arm to the front, and then to the back. Enlarge
( 33 PU2 ) PENDULUM SHOULDER LATERAL Shift your body weight side to side to allow your injured arm to swing side to side freely. Your injured arm should be fully relaxed. Complete 1 Set Perform 1 Time(s) a Day Watch Video Enlarge
( 34 PU3 ) SIDE TO SIDE PENDULUMS Lean over a table, supporting yourself on the unaffected arm, with the affected arm hanging down. Swing arm to the the left, and then to the right. One to each side is one repetition. Enlarge
( 35 PU4 ) PENDULUM SHOULDER CIRCLES Shift your body weight in circles to allow your injured arm to swing in circles freely. Your injured arm should be fully relaxed. Complete 1 Set Perform 1 Time(s) a Day Watch Video Enlarge
( 36 CDM ) CODMANS While standing, bend at the hips so your back is parallel to the floor. Hold on to a table or chair with the uninvolved arm to maintain balance. Rock the body causing the involved arm to gently swing. Perform ___ x clockwise; ___ x counter-clockwise. Perform ___ x front-to-back; ___ x side-to-side.
( 37 UPU ) CIRCULAR PENDULUM Start by leaning over a table, supporting yourself on one arm. Let the other arm hang down by your side. Swing arm in a slow/controlled circular motion. Enlarge
( 38 PUU ) RCR PENDULUMS Stand up and let your arm slide out of the sling, hanging in front of you. Move your trunk, so that your arm is moving in a circular motion. Repeat moving the arm clockwise and counterclockwise. Remember, Do not initiate the swing by actively moving the muscles in your shoulder. They should remain relaxed. Repeat 20 Times Hold 0 Seconds Complete 2 Sets Perform 2 Time(s) a Day Enlarge
( 39 VPU ) REVERSE PENDULUMS Lying on your back, straighten your arm towards the ceiling. Next, move your arm in small circles in a clock-wise motion. After a few seconds, reverse the direction to a counter-clockwise motion. Change directions every few seconds. Complete 1 Set Perform 1 Time(s) a Day Watch Video Enlarge
( 40 FP1 ) WAND FLEXION - STANDING - PALMS DOWN In the standing position, hold a wand/cane with both arms, palm down on both sides. Raise the wand/cane up allowing your unaffected arm to perform most of the effort. Your affected arm should be partially relaxed. Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Time(s) a Day Watch Video Enlarge
( 41 FP2 ) WAND FLEXION - STANDING - PALMS UP In the standing position, hold a wand/cane with both arms, palms up on both sides. Raise up the wand/cane allowing your unaffected arm to perform most of the effort. Your affected arm should be partially relaxed. Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Time(s) a Day Watch Video Enlarge
( 42 FP3 ) WAND FLEXION - STANDING - PALM UP AND DOWN In the standing position, hold a wand/cane with both arms, palm up on the affected-arm-side and palm down on the unaffected-arm-side. Raise the wand/cane up allowing your unaffected arm to perform most of the effort. Your affected arm should be partially relaxed. Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Time(s) a Day Watch Video Enlarge
( 43 WFX ) WAND FLEXION - SINGLE ARM In the standing position and holding wand/cane with both arms as shown, raise it up allowing your unaffected arm to push up your affected arm. Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Time(s) a Day Enlarge
( 44 FXP ) WAND FLEXION - SUPINE Lying on your back and holding a wand or cane, slowly raise the wand towards overhead. Use your unaffected arm to assist with the movement. Repeat 1 Time Hold 1 Second Complete 1 Set Perform 1 Time(s) a Day Enlarge
( 45 MUV ) AAROM SHOULDER ELEVATION Lay on back with knees bent. Hold stick as shown in picture, in this case the left arm is the involved shoulder. The involved arm should be relaxed, only the hand is holding on the the stick. The unaffected arm pushes the involved arm overhead. Apply gentle pressure at end range for 3 seconds, thumb should be facing the ground. Pull involved arm slowly back to starting position with unaffected arm. Repeat 10 Times Hold 3 Seconds Complete 3 Sets Perform 3 Time(s) a Day Enlarge
( 46 XKX ) EXERCISE BALL - BACK EXTENSIONS While kneeling with an exercise ball in front of you, rest your chest on the ball. Next, slowly raise up your chest off the ball. Contiune to make contact with the ball to your pelvis area.
( 47 DGX ) STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back.
( 48 PWX ) ELASTIC BAND SCAPULAR RETRACTIONS W/ MINI SHLDR EXT While holding an elastic band with both arms in front of you with your elbows straight, squeeze your shoulder blades together as you pull the band back. Be sure your shoulders do not raise up.
( 49 GXC ) GREAT TOE EXTENSION STRETCH While seated, cross your legs so that the affected leg is on top. Next, bend your big toe back with your fingers until a stretch is felt in your toe and or bottom of your foot.
( 50 QUX ) QUAD SET - KNEE EXTENSION STRETCH - SEATED While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. You should feel a gentle stretch in the back of your knee.
( 51 MUX ) AROM SHOULDER EXTENSION With your affected arm starting at your side, draw your arm back behind your waist. Keep your elbows straight.
( 52 FWX ) FREE WEIGHT - EXTENSION While holding a weight by your side, draw your arm back as shown. Your elbow should be straight the entire time.
( 53 MCX ) ISOMETRIC EXTENSION Gently push your a bent elbow back into a wall.
( 54 WXG ) WAND EXTENSION - STANDING In the standing position and holding a wand/cane behind your back with both arms, draw it back as shown.
( 55 UXB ) SHOULDER EXTENSION STRETCH - TABLE With your back facing a table/counter top, place your hands on the table behind you and slowly bend your knees and allow your elbows to bend until a stretch is felt.
( 56 GKX ) 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.
( 57 XXV ) EXERCISE BALL - SUPINE TRUNK EXTENSION - ADVANCED While sitting on an exercise ball, roll forward so that your back lies against the ball. Next, raise up your arms over head and towards the floor. You should be lying horizontally with your feet in contact with the floor. Relax and stretch.
( 58 PKX ) PRONE BACK EXTENSION While lying face down, slowly raise your chest upwards and off the ground. Then lower slowly back to the ground.
( 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.
(60 LTR) LOWER TRUNK ROTATION: (instructions needed)
(61 HMS) HAMSTRING STRETCH: (instructions needed)
(62 UTS) UPPER TRAPEZIUS STRETCH: (instruction needed)
(63 UPR) UPWARD REACH: (instruction needed)
(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 .
( 71 RBK ) Recumbent Bike rbk 10 mins casual pace ~50rpm, 1×10m : (instruction text needed)
( 72 HST ) Hamstring Stretch hst 30 seconds lying supine (on back face&torso facing up) WHAT ABOUT 99 3×30s : (instruction text needed)
( 73 CSR ) Calf Stretch csr 30 seconds standing (1 LEG AT A TIME OR BOTH LEGS IN SYNC ) 3×30s : (instruction text needed)
( 74 LCR ) Seated Leg Curls lcr Toes pulled back 3×15 : (instruction text needed)
( 75 LXT ) Leg Extension lxt Single leg toes pulled back 3×15 : (instruction text needed)
( 76 LPR ) Hoist Leg Press lpr Toes pointed out 3×15 : (instruction text needed)
( 77 WSL ) Wall Slides wsl Feet out in front 3×10 : (instruction text needed)
( 78 HRS ) Heel Raises hrs no momentum, legs in sync, legs together 1×3×15 : (instruction text needed)
( 79 LLR ) Straight Leg Raise llr Supine knee straight (on back face&torso facing up), 1 leg at a time 2×3×10 : (instruction text needed)
( 80 SLR ) Sidelying Leg Raise slr Knee straight 3×10 : (instruction text needed)
( 81 GBR ) Glute Bridge gbr feet on large swiss ball, hold 2 seconds while butt is up 1×3×15s : (instruction text needed)
( 82 SLB ) Single Leg Balance slb 30 seconds as little help as possible, stand on one leg and maintain your balance 2×3×30s : (instruction text needed)
( 83 BKE ) Back Extension bke (85×3×10) Low Back Ext. Machine 3×10 : (instruction text needed)
( 84 NSC ) Normal Stair Climb nsc (change my habit back to normal) : (instruction text needed)
( 85 WLK ) Walk wlk Walking is good for balance, strength & muscle. 15mn : (instruction text needed)
( 86 SWM ) Swim 1000 yards or meters swm good for breathing & well being for remainder of the day & sleep 27mn : (instruction text needed)
( 87 CHT ) CHIN TUCK cht push back your chin & head often to restore from head being down lots at computer : (instruction text needed)
( 90 HSC ) HAMSTRING CURLS hsc KNEE QUAD : (instruction text needed)
( 92 HBD ) HIP ABDUCTION hbd KNEE QUAD : (instruction text needed)
( 94 HDD ) HIP ADDUCTION hdd KNEE QUAD : (instruction text needed)
( 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
( 97 SAQ ) SHORT ARC QUAD EXT saq KNEE QUAD : (instruction text needed)
( 98 MWK ) MONSTER WALK (SIDEWALKING) mwk : (instruction text needed)
( 99 THS ) STANDING HAMSTRING STRETCH ths : (instruction text needed)
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 94 exercises selected for HEP2go.
RECUMBENT EXERCISE BIKEreb 1REBMikeA
STANDING CALF STRETCH - GASTROCscs 2SCSMikeA
PRONE KNEE FLEXION STRETCH WITH BELTpkf 3PKFKNEE QUAD
IT BAND STRETCH WITH BELT OR STRAPibf 4IBFGAKrista
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 - STRAIGHT LEG RAISE - SLRebslr 12EB1MikeA
ELASTIC BAND - PRONE EXTENSIONebpe 13EBPMikeA
ELASTIC BAND - SIDELYING CLAM-ebsc 14EB2GAKrista
ELASTIC BAND - SIDELYING ABDUCTIONebsa 15EB3MikeA
HIP ADDUCTION - SIDELYINGhas 16HASGAKrista
SINGLE LEG STANCE - SLSsls 17SLSMikeA
STANDING HAMSTRING CURLSshc 18SHCMikeA
ELASTIC BAND FORWARD WALKS - MONSTER WALKebfmw 19EBFGAKrista
WALL SQUATSwsq 20WSQKNEE QUAD
SIT TO STAND - NO HANDSstsnh 21STSKNEE QUAD
STANDING HEEL RAISESshr 22SHRMikeA
STEP UPsup 23SUPKNEE QUAD
ELASTIC BAND ROWS - 90 ABDebr 24EBRGAKrista
ELASTIC BAND SHOULDER FLEXIONebsf 25EB4SHLDR
ELASTIC BAND SHOULDER ABDUCTIONebsab 26EB5SHLDR
ELASTIC BAND SHOULDER EXTENSIONebse 27EB6SHLDR
ELASTIC BAND SHOULDER EXTERNAL ROTATIONebser 28EB7SHLDR
ELASTIC BAND SHOULDER INTERNAL ROTATIONebsir 29EB8SHLDR
SIDELYING EXTERNAL ROTATION WITH TOWELsert 30SERGAKrista
PENDULUM SHOULDER FORWARD/BACKpfw 31PFWSHLDR
PENDULUMSpu1 32PU1SHLDR
PENDULUM SHOULDER LATERALpu2 33PU2SHLDR
SIDE TO SIDE PENDULUMSpu3 34PU3SHLDR
PENDULUM SHOULDER CIRCLESpu4 35PU4SHLDR
CODMANScdm 36CDMSHLDR
CIRCULAR PENDULUMupu 37UPUSHLDR
RCR PENDULUMSpuu 38PUUSHLDR
REVERSE PENDULUMSvpu 39VPUSHLDR
WAND FLEXION - STANDING - PALMS DOWNfp1 40FP1SHLDR
WAND FLEXION - STANDING - PALMS UPfp2 41FP2SHLDR
WAND FLEXION - STANDING - PALM UP AND DOWNfp3 42FP3SHLDR
WAND FLEXION - SINGLE ARMwfx 43WFXSHLDR
WAND FLEXION - SUPINEfxp 44FXPSHLDR
AAROM SHOULDER ELEVATIONmuv 45MUVSHLDR
EXERCISE BALL - BACK EXTENSIONSxkx 46XKXBACK
STANDING EXTENSIONSdgx 47DGXBACK
ELASTIC BAND SCAPULAR RETRACTIONS W/ MINI SHLDR EXTpwx 48PWXSHLDR
GREAT TOE EXTENSION STRETCHgxc 49GXCTOE
QUAD SET - KNEE EXTENSION STRETCH - SEATEDqux 50QUXKNEE QUAD
AROM SHOULDER EXTENSIONmux 51MUXSHLDR
FREE WEIGHT - EXTENSIONfwx 52FWX
ISOMETRIC EXTENSIONmcx 53MCX
WAND EXTENSION - STANDINGwxg 54WXGBACK
SHOULDER EXTENSION STRETCH - TABLEuxb 55UXBSHLDR
BRACE - SINGLE KNEE EXTENSIONgkx 56GKXKNEE
EXERCISE BALL - SUPINE TRUNK EXTENSION - ADVANCEDxxv 57XXVBACK
PRONE BACK EXTENSIONpkx 58PKXBACK
SITTING BACK EXTENSIONbkx 59BKXBACK
LOWER TRUNK ROTATIONltr 60LTRBACK
HAMSTRING STRETCHhms 61HMSBACK
UPPER TRAPEZIUS STRETCHuts 62UTSNECK
UPWARD REACHupr 63UPRBACK
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
Recumbent Bikerbk 71RBK10 mins casual pace ~50rpm, 1×10m
Hamstring Stretchhst 72HST30 seconds lying supine (on back face&torso facing up) WHAT ABOUT 99 3×30s
Calf Stretchcsr 73CSR30 seconds standing (1 LEG AT A TIME OR BOTH LEGS IN SYNC ) 3×30s
Seated Leg Curlslcr 74LCRToes pulled back 3×15
Leg Extensionlxt 75LXTSingle leg toes pulled back 3×15
Hoist Leg Presslpr 76LPRToes pointed out 3×15
Wall Slideswsl 77WSLFeet out in front 3×10
Heel Raiseshrs 78HRSno momentum, legs in sync, legs together 1×3×15
Straight Leg Raisellr 79LLRSupine knee straight (on back face&torso facing up), 1 leg at a time 2×3×10
Sidelying Leg Raiseslr 80SLRKnee straight 3×10
Glute Bridgegbr 81GBRfeet on large swiss ball, hold 2 seconds while butt is up 1×3×15s
Single Leg Balanceslb 82SLB30 seconds as little help as possible, stand on one leg and maintain your balance 2×3×30s
Back Extensionbke 83BKE(85×3×10) Low Back Ext. Machine 3×10
Normal Stair Climbnsc 84NSC(change my habit back to normal)
Walkwlk 85WLKWalking is good for balance, strength & muscle. 15mn
Swim 1000 yards or metersswm 86SWMgood for breathing & well being for remainder of the day & sleep 27mn
CHIN TUCKcht 87CHTpush back your chin & head often to restore from head being down lots at computer
HAMSTRING CURLShsc 90HSCKNEE QUAD
HIP ABDUCTIONhbd 92HBDKNEE QUAD
HIP ADDUCTIONhdd 94HDDKNEE QUAD
LONG ARC QUAD EXT (LEG EXT)laq 96LAQKNEE QUAD
SHORT ARC QUAD EXTsaq 97SAQKNEE QUAD
MONSTER WALK (SIDEWALKING)mwk 98MWK
STANDING HAMSTRING STRETCHths 99THS

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