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.
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.
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.
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.
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.
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.
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.
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
WITH THIS TRAINING,YOU ARE GOING TO BE LIKE THIS
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
SOURCES• livestrong.com• Magazine Men´s Health• Magazine Sport life• ``club deportivo ciudad de Granada´´