Exercises

Relieve foot, ankle, plantar fasciitis and knee pain with these exercises Read More »

The first two exercises are to be performed daily. You will begin these standing on one leg straight. When you can do this without shaking too much for 30 seconds on each leg, then perform an additional 30 seconds daily with eyes closed. Then as this improves, do it with the leg bent and then with the leg bent, eyes closes for a total of 2 minutes on each leg. This can take up to 3 months or more to achieve the appropriate level of strength and balance. Be sure to balance from the hips, not the knee. Leg Straight  Read More »

Modified lower back extensions performed on the Roman Chair.  These exercises when done as directed will strengthen the lower and mid back as well as the posterior neck muscles. From the position 1 (a), position you hands as shown (b). Slowly, feeling each spinal segment, lift your body. When you reach position 2 (c), move your hands across your chest as shows (d). a b c d Position 1 Position 2 As you continue to extend your back, you will reach neutral position 3 (body perpendicular to the floor) you place your hands behind your neck (f) and bring your Read More »

Quadricep Strengthening.  Prior to performing any exercises on our universal gym, be sure to check and see that the pin is in the desired amount of weight(a). The weight stack for this part of the machine is located to the right of the seat. To strengthen the quadriceps (in front of the thighs), one leg at a time, lift the weight and straighten leg as shown. Begin with 6 repetitions on each side and every other day add 1-2 repetitions (reps) until you reach 18. At that time, increase the weight and begin again with 6 reps and build back Read More »

These exercises are designed to strengthen the posterior upper back mucles that are often neglected. The benefits are a reduction in perceived stress in the shoulders and neck, an improvement in shoulder function and improved breathing. If you are at work and sit behind a desk, perform these periodically throughout the week. Rhomboid, Middle Trap Exercise.  This exercise will strengthen the rhomboids and mid and upper traps as well. Begin with arms held at 90 degrees, Your goal is to aim your right elbow toward the left pocket and left toward the right. When doing this, your shoulder blades should Read More »