Posterior Pelvic Tilts (PPT)
Pull your belly button into your spine, flatten your back. Breathe.
Shoulder Internal and External Rotations
Keep your elbows at your side and move your hands in and out.
Resistance Training: Routine 1
Biceps Curls
With your palms facing the ceiling, bring your hands to your shoulders and then back down.
Hammer Curls
With your thumbs facing the ceiling, bring your hands to your shoulders and then back down.
Shoulder Press
Starting at shoulder height, press your hands towards the ceiling and then back to shoulder height.
Overhead Triceps Extension
With your arms overhead behind you, straighten and bend your elbows.
Wall Squats
With your feet about 12 in from the wall, do a PPT and lower you butt to the floor.
Supported Lunges
With one foot back and supported on the back toes, lower your butt to the floor.
Wall Push-Ups
With your hands on the wall, PPT and lower to the wall and back up as one body unit.
Wall Squats w/ Arm Lifts
With your feet about 12 in from the wall, with a PPT and your butt lowered to the floor, lift both arms up and down.
Resistance Training: Routine 2
Quadruped Y's
On your hands and knees, lift one hand up lift a "Y".
Quadruped T's
On your hands and knees, lift one hand up lift a "T".
Quadruped I's
On your hands and knees, lift one hand up lift a "I".
Hip Extension in Quadruped
On your hands and knees, lift one leg up towards with ceiling behind you.
Hip Abduction in Quadruped
On your hands and knees, lift one leg up and out to the side.
Clamshells
On your side, with your knees bent, keep your hips stacked as you lift the top knee up to the ceiling.
Bird Dog
Short Description
Modified Side Plank
Short Description
Resistance Training: Routine 3
Deadlifts
Slide your weights down towards your knees, hinging from your hips.
Rows
Bent over, squeeze your shoulder blades together pulling the weights back.
Triceps
Bent over, squeeze shoulder blades together, straighten and bend your elbows.
Flys
Bent over, lift your up and out to the sides. Lower hands back to the middle.
Forward Shoulder Abduction
With hands in front of you, lift to shoulder height and then lower back down.
Raised Shoulder Punches
With hands in front at shoulder height, push one hand forward while pulling the other hand backwards. Switch.
Lateral Shoulder Abduction
Lift your arms up to shoulder height and then back to your sides.
Opposite Arm and Leg
Two arms up to the left, bring them in to your middle while brining the right knee up to meet them.
Flexibility Training: Routine 1
Scapular Retraction
Reach one hand across your body, scoop it in close to your body with the opposite hand.
Triceps Stretch
Bring your hand to the back of your shoulder, with the opposite hand gently push your elbow back.
Biceps Stretch
With your thumb up, reach your hand behind you and look in the opposite direction.
Seated Piriformis Stretch
At the edge of a sturdy chair, bring one foot to the opposite knee.
Standing Quadricps Stretch
Using a sturdy chair, lift one foot behind you and hold in your hand. Knees together.
Gastrocnemius Stretch
Using a sturdy chair, bring one foot straight back and straighten the back knee. Keep the heel on the floor.
Flexibility Training: Routine 2
Seated Spinal Twist
One the floor with your feet out, bring your right hand to the left knee, and your right hand up behind you. Let your head follow your hand.
Hip Flexor Stretch
With a supported chair, one foot forward, the other foot back onto the toes and do a PPT.
Butterfly Stretch
Bring the soles of your feet together and open your knees.
Seated Forward Fold
At the edge of the supported chair, with a wide stance, bring your chin into your chest, curl your back, and reach for the floor.
Seated Hamstring Stretch
At the edge of the supported chair, kick one foot out straight Lean forward keeping back straight.
Standing Side Stretch
Reach one arm to the floor, the other arm goes up and over to the opposite side.
Balance Training: Routine 1
Side Leg Raises
Balance, then lift one leg out to the side.
Step & Reach
Step forward, balance, reach arms up overhead.
Standing March w/ Opposite Arm Reach
March with a PPT and lift opposite arm up in front of you. Balance.
Side Step Balance
Step to the side and balance.
Standing March w/ Opposite Arm Back
March with a PPT and lift opposite arm up behind you. Balance.
Single Leg Tap-Back
Balance. Tap toe backwards.
Balance Training: Routine 2
Marching
March, balance, hold. Switch.
Heel-to-Toe Walk
Walk in a line, heel-to-toe.
Mini Squat & Reach
Mini squat while reaching arms up ahead. Hold.
Toe Tap Side to Side
Tap right foot out, together. Tap left foot out, together.
Standing Knee Lifts
Lift thigh to be parallel to the floor and hold.
Standing Heel Raises
Lift heels up.
Balance Training: Routine 3
Arm Clock Reach
Feet together. Reach arm forward, to the side, backwards.
Tree Pose
Balance one foot and place the opposite foot on the inside of the standing leg.
Tandem Stance w/ Head Turns
Stand heel-to-toe, balance, turn head side to side slowly. Switch forward feet.
Toe Taps Forwards
Tap one foot forward. Switch feet.
Standing Weight Shifts
With a wide stance shift all the way to the right foot, hold, then shift all the way to the left foot, hold.
Low Squat Stance
Squat as low as possible with your heels on the ground.
