Safe and Easy Exercises forEverydayBryan DeJarlais, SPT, CSCSUniversity of Wisconsin-La CrosseMinistry Saint Joseph’s Hosp...
Presentation OutlineStretches                Exercises  ▫   Calf               • Lower Body                           ▫ Wa...
Stretches - Calf
Stretches - Hamstring
Stretches - Adductors
Stretches – Quad/Hip Flexor
Stretches - Chest
Stretches• Hold for 30-60 seconds• Gentle!• Get comfortable ▫ No wincing ▫ No holding your breath• Be in control
Exercises – Wall Sit
Exercises – Heel/Toe Raise
Exercises – Leg Side-Raise
Exercises – Chair Squat
Exercises – Lunge
Exercises – Bridges
Exercises – Dead Bug
Exercises – Bird-dog
Exercises – Chair Dips
Exercises – Wall Push-Up
Exercises• Start with 2 sets of 10• Progress/Regress as needed  ▫ Do what you can safely handle  ▫ Avoid injury, go slow• ...
Mechanics and Education• Standing & Sitting Posture  ▫ Chest out, shoulders back  ▫ Be as “tall” as you can• Safe Lifting ...
Mechanics and Education, con’t• General Advice ▫ Take the stairs ▫ Park further away ▫ Eat better    MORE fruits & veggie...
Thank You!Questions?Please contact me at: dejarlai.brya@uwlax.edu
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Safe and Easy Exercises for Everyday

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  • These are some great stretches and exercises that everybody, at all skill levels can participate in. It is very important to stay active as we age to keep our bodies healthy. Thanks for sharing this great presentation on safe and easy exercises for everyday.
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Safe and Easy Exercises for Everyday

  1. 1. Safe and Easy Exercises forEverydayBryan DeJarlais, SPT, CSCSUniversity of Wisconsin-La CrosseMinistry Saint Joseph’s HospitalInpatient Physical Therapy Clinical Rotation
  2. 2. Presentation OutlineStretches Exercises ▫ Calf • Lower Body ▫ Wall Sit ▫ Hamstring ▫ Heel/Toe Raise ▫ Adductors ▫ Leg Side-Raise ▫ Quads/Hip Flexor ▫ Chair Squat ▫ Lunge ▫ Chest • “Core” …and a few words on ▫ Bridges body mechanics, ▫ Dead Bug ▫ Bird-dog posture and diet • Upper Body ▫ Chair Dips ▫ Wall Push-ups
  3. 3. Stretches - Calf
  4. 4. Stretches - Hamstring
  5. 5. Stretches - Adductors
  6. 6. Stretches – Quad/Hip Flexor
  7. 7. Stretches - Chest
  8. 8. Stretches• Hold for 30-60 seconds• Gentle!• Get comfortable ▫ No wincing ▫ No holding your breath• Be in control
  9. 9. Exercises – Wall Sit
  10. 10. Exercises – Heel/Toe Raise
  11. 11. Exercises – Leg Side-Raise
  12. 12. Exercises – Chair Squat
  13. 13. Exercises – Lunge
  14. 14. Exercises – Bridges
  15. 15. Exercises – Dead Bug
  16. 16. Exercises – Bird-dog
  17. 17. Exercises – Chair Dips
  18. 18. Exercises – Wall Push-Up
  19. 19. Exercises• Start with 2 sets of 10• Progress/Regress as needed ▫ Do what you can safely handle ▫ Avoid injury, go slow• A word on soreness…
  20. 20. Mechanics and Education• Standing & Sitting Posture ▫ Chest out, shoulders back ▫ Be as “tall” as you can• Safe Lifting ▫ Lift with your legs ▫ Back flat ▫ Keep it close!
  21. 21. Mechanics and Education, con’t• General Advice ▫ Take the stairs ▫ Park further away ▫ Eat better  MORE fruits & veggies  LESS chips & soda  How does food make you feel?
  22. 22. Thank You!Questions?Please contact me at: dejarlai.brya@uwlax.edu

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