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Monday, June 9, 2014

Rehab My Way Exercises

Rehab My Way Exercises
By Cherie C. Binns RN BS MSCN
Updated June 2014

As with any exercise routine, remember to breathe fully and normally so your muscles are getting needed oxygen as they move in ways that may be foreign to them. If fatigue or heat intolerance are a factor, DO NOT focus on repetitions.   Work an area till it is fatigued or stops working easily then move to another muscle group.  

Rule of thumb:  stretches should be held 30-30 seconds and strengthening moves 3-6 seconds.
Warm up
  • Sit on seat in spa and move with the water by circling arms and legs, rolling ankles and shoulders, neck side to side in slow gentle motions.
Exercise Routine
  • Pull-ups on the two safety rails at right angles to my seat. 
  • Hamstring stretches.  Legs in a ‘V” as broadly stretched as possible, toes pointed, lean over one for 20-30 seconds and then the other. 
  • Glut (butt) stretch:   Rest ankle on opposite knee.   Push down on knee of top leg while gently lifting ankle with other knee till you feel a stretch across the buttocks.   Hold 20-30 seconds and repeat on the other side.
  • Torso stretch:   While holding the safety rails, keep upper body straight and twist at waist with upper leg bent towards chest and lower leg extended fully and slightly behind the body. Start out with one to each side and slowly add more as your body accommodates.
  • Quad stretch:   Pull foot behind body, grab ankle and apply pressure toward back till a solid stretch is felt in upper thigh.   Hold 20-30 seconds.   Repeat on other side.   Start out with one per leg and advance as tolerated.
  • Calf Stretch:   With one leg extended behind you and foot flat on floor of pool, lean forward till the entire lower leg feels stretched.   Hold 20-30 seconds and repeat on other leg.   Start with one per leg and work up as tolerated.
Pilates Moves
  Click to continue

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