The document provides examples of initial exercises that target different areas of the body including ankles, knees, wrists, elbows, shoulders, and abdominal muscles. The exercises include dorsiflexion, flexion, extension, and lateral rotation movements. It also recommends a 30-second training circuit performed 3 times focusing on pushups, abdominal exercises, and exercises using a wall or gluteal muscles. Finally, it provides some video sources for training without gym equipment.

1. INITIAL TEST

3. EXAMPLES

4. Ankle dorsiflexion
• Press forward on the band like you are
stepping on the gas pedal of your car, and
hold for five seconds. Repeat until your calf is
fatigued. Switch sides.

5. Ankle flexion
• Pull your foot back toward your head and
hold for five seconds. Repeat this until the
front of your leg is fatigued. Switch sides.

6. Knee flexion
• Sit up straight in a chair and cross your left leg over
your right. Squeeze your right leg under the chair
taking your left leg with it. Do not allow yourself to
lift off the chair. Your buttocks should stay firmly in
the seat. Do six to eight reps on each side for a gentle
rehab exercise.

7. Wrist flexion
• Kneel on the floor. Lean forward and put your hands on the
floor. Place your hands palms down and fingers facing toward
you. Keep your elbows straight. Slowly lean backwards until
you can feel stretch on your forearms. Hold for 20 seconds,
then release the stretch for few seconds. Repeat the stretch
two more times. You can also hold the stretch for 60 seconds.

8. Elbow extension
• Place your affected elbow on the edge of a bench or
table and extend your elbow. Use your other hand to
gently press down on your forearm until you feel a
mild pain-free stretch. Hold the stretch for five
seconds and then relax. Repeat the movement 10 to
20 times.

9. Shoulder extension
• Stand straight with your back pushed up against a
wall and your arms at your sides. Push your arms into
the wall while holding your elbows straight. Maintain
for five seconds. Complete 10 repetitions.You can do
this exercise in a chair with the help of other person.

10. Shoulder lateral rotation
• This isometric internal rotation exercise will help strengthen
the muscles in your shoulder as well as your forearm.
Strengthening your forearm and upper arm will help to
stabilize your shoulder. Stand in a doorframe or at the corner
of a wall. From this position, place the forearm of your injured
arm on the wall, keeping your forearm parallel to the ground.
Push in against the wall, using the wall as resistance and
holding this position for 10 seconds. Repeat until fatigued.

11. TRAINIG

12. https://www.youtube.com/watch?v=D5WI8yssei8
• Press-ups My video
• Abdominals
• Sidesaddle
• Triceps press-ups 30s each one
• Lower abdominals
• Gluteus in the wall X 3 time
• Frog

13. WITH THIS TRAINING,YOU ARE GOING TO BE
LIKE THIS

14. Some videos of interest of training
without gymnasium
• http://www.youtube.com/watch?v=09m9jpfu
Nqc
• http://www.youtube.com/watch?v=kAU9TWn
tv-U
• And this is the most beautiful of to train:
http://www.youtube.com/watch?v=6vW07ut0
cKU

15. SOURCES
• livestrong.com
• Magazine Men´s Health
• Magazine Sport life
• ``club deportivo ciudad de Granada´´

16. THAT´S ALL MY FRIEND