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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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