TOP 3 EXERCISES FOR STRENGTHENING AT HOME
Push-Ups This exercise focuses on training muscles of the chest, shoulders and upper arms. • Place your hands on the floor, slightly wider than shoulder-width apart • Feet together on floor (or on knees), while lifting up into a plank posture • Slowly lower body towards the floor until chest is nearly touching the ground • * Do not allow your stomach to sag towards the floor or elbows to flare outwards
Modified Dead Bug This exercise focuses on training muscles of the core.
• Laying on your back with your knees bent and feet flat on the floor, start by contracting your lower abdominal muscles and flattening your lower black towards the floor. • Slowly raise one heel off the floor while simultaneously reaching back overhead with the opposite arm. • Return the arm and leg to the starting position, and repeat with the opposite side. • *Do not allow your back to excessively lift off the floor or your trunk to rotate. Make sure the movement is slow and controlled.
Lunges This exercise focuses on training muscles of the hip and thigh while working on lower extremity stability. • Place your lead foot flat on the floor in line with your hip. • Slowly bend your knees, gradually lowering your hips towards the floor • Drive back up to the starting positioning, focusing on pushing with your glut muscles • *Do not allow your front knee to deviate towards midline. Keep your front foot flat on the floor.
SOS PHYSIOTHERAPY IS OPEN FOR VIRTUAL TREATMENTS These are easy to use video sessions to help reduce or prevent your pain AND keep you moving and healthy! It's like "Facetime or Skype" with a physiotherapist! Call 519-743-4355 to learn about our new service
Made with FlippingBook flipbook maker