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Mike A

assets\reb
reb-REB : 1
 
assets\scs
scs-SCS : 2
 
assets\shs
shs-SHS : 5
 
assets\prs
prs-PRS : 8
 
assets\qds
qds-QDS : 9
 
assets\bdg
bdg-BDG : 11
 
assets\ebslr
ebslr-EB1 : 12
 
assets\ebpe
ebpe-EBP : 13
 
assets\ebsa
ebsa-EB3 : 15
 
assets\sls
sls-SLS : 17
 
assets\shc
shc-SHC : 18
 
assets\wsq
wsq-WSQ : 20
 
assets\stsnh
stsnh-STS : 21
 
assets\shr
shr-SHR : 22
 
assets\sup
sup-SUP : 23
 

Below are captions (instructions) for 15 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
( 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
( 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
( 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
( 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
( 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
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 15 exercises selected for MikeA.
RECUMBENT EXERCISE BIKEreb 1REBMikeA
STANDING CALF STRETCH - GASTROCscs 2SCSMikeA
SEATED HAMSTRING STRETCHshs 5SHSMikeA
PIRIFORMIS STRETCHprs 8PRSMikeA
QUAD SETqds 9QDSQUAD
BRIDGINGbdg 11BDGMikeA
ELASTIC BAND - STRAIGHT LEG RAISE - SLRebslr 12EB1MikeA
ELASTIC BAND - PRONE EXTENSIONebpe 13EBPMikeA
ELASTIC BAND - SIDELYING ABDUCTIONebsa 15EB3MikeA
SINGLE LEG STANCE - SLSsls 17SLSMikeA
STANDING HAMSTRING CURLSshc 18SHCMikeA
WALL SQUATSwsq 20WSQKNEE QUAD
SIT TO STAND - NO HANDSstsnh 21STSKNEE QUAD
STANDING HEEL RAISESshr 22SHRMikeA
STEP UPsup 23SUPKNEE QUAD

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