27 Aug Supine Shoulder External Rotation – PROM, Dowel
HOW: Lay face up with a towel under your arm to keep the shoulder slightly elevated. Using a dowel or stick, use assistance with your opposite hand to rotate your arm outward until the desired stretch it met. You can hold at the end...
27 Aug Supine Shoulder Flexion to 90 – PROM, Dowel
HOW: Begin laying face up with a stick or a dowel in both hands. Initiate the motion with the non-affected arm, bring both arms up to 90 degrees, this is when your arm is straight up and down. Keep the surgical shoulder as relaxed...
27 Aug Supine Shoulder Internal Rotation – PROM, Dowel
HOW: Lay face up with a towel under your arm to keep the shoulder slightly elevated. Using a dowel or stick, use assistance with your opposite hand to rotate your arm outward until your forearm is perpendicular to the floor. FEEL: You will feel...
27 Aug Single Arm Push Up Plus – Elevated
HOW: Find an elevated surface to one arm on. In a high plank position keeping your body in line (feet up to shoulders). Allow the scapula to sag then push the scapula away from you pushing your chest away from the floor. Return back...
26 Aug Single Leg Hop – Continuous
HOW: Start with one leg on the ground. Load the weight bearing leg to jump as high as you can. Control the landing and repeat. FEEL: You will feel all the muscles in your leg working to control the landing and descent. COMPENSATION: When...
26 Aug Single Leg Hop
HOW: Start with one leg on the ground. Load the weight bearing leg to jump as high as you can. Control the landing, and pause prior to performing the next repetition. FEEL: You will feel all the muscles in your leg working to control...
26 Aug Spanish Squat
HOW: Anchor a band roughly knee height, and place the band around the back of your lower leg. You will then perform a squat while leaning into the band and keeping your trunk straight. FEEL: You will feel the muscles on the front of...
26 Aug Seated Long Arc Quad Isometrics – Band
HOW: Begin in a seated position with a band wrapped around your shin bone. Straighten out your knee by pulling into the band. Hold the desired position. FEEL: You will feel the thigh muscles working with this exercise. COMPENSATION: Please avoid moving at the...
26 Aug Anterior Step Down – Wedge
HOW: Place a wedge underneath your heel. Reach forward with the elevated leg as far as you can, tap the floor and return back to starting position. FEEL: You will feel the muscles in your legs working, particularly the muscles on the front of...
26 Aug Single Leg Spanish Squat
HOW: Anchor a band roughly knee height, and place the band around the back of the desired lower leg. Elevate one leg and stay balanced on the leg with the band. You will then perform a single leg squat while leaning into the band...
