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Exercises and Stretches — Exercises

Reaching Down Triceps Stretch

Posted by Judith Winer on

  Technique: Sit or stand upright Reach behind your head with both hands Point your elbows upwards Reach down your back with your hands   Primary muscles: Triceps brachii. Secondary muscles: Latissimus dorsi. Teres major and minor.   Injury where stretch may be useful: Elbow sprain. Elbow dislocation. Elbow bursitis. Triceps tendon rupture.   Note: Circulation may be restricted in the shoulder during this stretch so do not perform the stretch for an extended period of time.               EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Abductors Strengthening Exercise

Posted by Judith Winer on

Technique Begin this exercise lying on your side in the position demonstrated above Keeping your back and knee straight and foot facing forwards, slowly take your leg to the side tightening the muscles at the side of your thigh / hip (abductors) Hold for 2 seconds and repeat 30 times as far as possible pain free Repeat on opposite side   How Often? 30 repetitions, 2-3 times daily             EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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One Legged Squat

Posted by Judith Winer on

    Technique: Stand with arms on your hips or extended out in front Balance on one leg , with the opposite leg raised off the ground Squat down as far as possible while keeping leg elevated Keep back straight and supporting knee pointing in the same direction as foot supporting Raise body back up to original position until knee and hip of supporting leg is straight Repeat and continue with opposite leg   How Often? 10 x 3 reps per leg, twice daily           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly        ...

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Chair Sits/Squats

Posted by Judith Winer on

  Technique: Perform a slow chair-sit exercise twice daily to build strength in your quadriceps, which will help stabilize your knees. To do this, sit in a chair, keeping your back straight Focus your eyes on a point directly in front of you, and slowly rise to a standing position, taking at least five seconds to do so While you rise, do not round your back, but keep it straight, and do not hold onto the chair for support. Be sure to keep your knees pointing forward Once you have reached a standing position, slowly lower yourself back to the...

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The Birddog Exercise

Posted by Judith Winer on

  Technique: Begin on all fours, hands directly under your shoulders and knees directly under your hips Keep head aligned with spine (to help avoid tilting head, look at floor) Keep buttocks and abdomen tight. Do not arch the back Lift one arm up and forward until it is level with torso; simultaneously lift the opposite leg in the same manner Keep arm, spine, and opposite leg aligned as if they are forming a tabletop Balance yourself for 10-15 seconds then slowly return to starting position Switch sides and repeat Remember to breathe   How Often? Do 10 repetitions each...

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