MAAILMAN PARASTA HARJOITUSSISÄLTÖÄ. PISTE.

Standing close to the wall. Bend your elbow at 90 degrees, keep it close to you with the back of your hand turned against the wall. Push your wrist outwards against the wall. Hold for the prescribed time and relax.

Stand up behind a steady chair with the fingers on the backrest to maintain your balance. Your weight should be equally distributed between your two feet and they should be at hip’s width.

Push your hips backward while you bend the knees and slightly bend the trunk forward to lower yourself toward the ground.

Keep the knees aligned with the center of your feet.

Hold the position for a few seconds then come back up.

Repeat.

Hold onto the back of a steady chair.

Lift your toes up so that you are standing on your heels for a couple of seconds.

Then put back your foot flat on the floor.

Repeat.

Hold onto the back of a steady chair. Lift your heels up so that you are standing on the front of your feet for a couple of seconds. Then lower back your feet flat on the floor. Repeat.

Sit up straight in a chair with your feet flat on the floor. Straighten your knee.

Stand in a split stance position with your feet on a straight line (toes of the back foot touching heel of the front foot). Hold the position and keep your balance. Repeat with both legs in the front position. To progress, cross your arms over your chest. Do this exercise near a wall corner or a stable object/surface (counter top, chair).

Place the ball in your stronger hand.

Raise this arm as high as you can but not higher than your face.

Place your weaker hand on the table.

Drop the ball and try and catch it with your weaker hand.Repeat for a few times, then switch the hands to drop it with the weak hand.

You can do this exercise with a bean bag if the ball is too difficult.

Put two objects (cone or bottle) to form a goal about 35cm, or 14 inches. Sit down on a swiss ball about 4m, or 13 feet from the goal. Kick the ball in the goal.

Increase the difficulty by using a smaller ball or kicking from further away from the goal.

Place your weaker hand on the table.Place the ball in your hand and squeeze as hard as you can.

Relax your hand.

Stand with one hand out in front of you with the index finger extended. Take other hands index finger between the nose and finger, back and forwards.

Sit with your weight equally distributed on both hips and bring your arms out to the side.Shift your weight over to one side and then to the other.

Sit down on a chair and cross your arms on your chest and your legs together. Open your arms and legs. Come back in position and repeat.

Place your feet on the platform at shoulder width. Unlock the safety mechanism and press the platform all the way up until your legs are fully extended in front of you. This is the starting position. Lower the platform toward you under control.

Push back up to the starting position. Your heels should never come off the platform.Make sure to never lock your knees in the extended position.Ensure to lock the safety pins properly once you are done.

Start with the hands on the suspension trainer and feet apart on the ground. You want to start in an inclined position. The more incline you are, the harder.

Keep the elbows high and pull yourself up by rowing and externally rotating the arms, keeping the elbows to 90° and shoulder-height. Make sure to brace your abdominals and move yourself in one block so your pelvis is in line with the rest of your body at all times. You want to work your upper back region; do not swing forward with the hips.

Place the elbows directly under the shoulders and prop yourself on the elbows, keeping a neutral back and head aligned with the spine. Hold the position.

Lay down on the bench and grab the bar with a slightly wider than shoulder-width grip. Lower the bar to your chest and push back up. Do not bounce the bar off the chest you should be in control at all times.Your head and buttocks should always be in contact with the bench.

Lay on your stomach with your hip crease on the wedge. Put the pad behind your lower leg close to your ankles. Keep the head down and flex the knees to bring the heels as close as possible from your buttocks. Do not lift your hips off the bench as you pull.

Start with the kettlebell slightly in front of you. Push the hips back to hinge forward. The knees should be slightly flexed and the back stays straight. Lift the kettlebell and continue with the motion by going between the thighs with the kettlebell. Push the hips forward by squeezing the glutes to swing the kettlebell upward not higher than face height. Keep the elbows extended and back straight at all time.

Position your forearm so the palm is downward.

Raise the wrist as you gently make a fist.

Drop the wrist as you open and extend your fingers.

Repeat.

Grip the putty, making a fist. Open your fingers. Repeat.

Place your hand flat on a table. Apply a pressure by the other hand just at the edge of the wrist line while you lift your elbow to stretch the wrist into extension, then lower the elbow to stretch the wrist into flexion. Alternate between these two motions.

Position your wrist so it is straight.

Straighten your fingers.

Make a hook fist so the big knuckles are straight and the next two joints are bent, like a hook or a bird claw.

Straighten the fingers.

Make a fist with straight tips so your big knuckles bend and the next joint is bent but the last joint is straight.

Straighten your fingers.

Make a full fist.

Straighten your fingers.

Bend the big knuckles of all your fingers while keeping the last two joints of each finger straight (looks like a duck bill).

Repeat this sequence.

Roll the putty into a log.

Pinch your thumb and index finger into the putty log.

Then pinch your thumb and long finger.

Then pinch your thumb and ring finger.

Finally pinch your thumb and small finger.

Repeat the entire sequence.

Place the involved forearm on a table/armrest, in a neutral position with thumb up and wrist over the edge, fingers relaxed. Put your opposite hand under your hand. Keep your forearm supported and try to push only your hand against the resistance of your opposite hand. Hold for the recommended duration.

Child will balance on his/her knees on stability ball with hands on adult’s shoulders.
Child will bounce 10x on knees.

Child will stand/sit in an upright position.

Child will deeply inhale, then exhale with shoulders relaxed.

Child will drop head forward with chin drawn in, allowing head to slowly roll from one side to the other, coming to rest just below the shoulder (creating a smiley face with the chin).

Repeat 10x

Child will sit on a chair and cross ankles, then extend both arms in front, crossing one wrist over the other, interlacing fingers and drawing clasp hands up toward chest. Child will hold position for 1 minute while breathing slowly, touching the tip of the tongue to the roof of the mouth and relaxing it during exhalation.

Child will sit/lay as adult pulls each joint away gently and then pushes them in 10x. Joints include shoulder, elbow, wrist,and ankle.

Letter b – Big line down, climb up halfway, little curve to the bottom. Typically, children attempt to start these the letters at the bottom which slows writing and results in wide, messy writing. For these letters we encourage writers to ”go down, climb up and over”. The letters that go below the bottom line ”dive down, climb up and over” to help learn letter placement on the line.

Place child so that he/she is in your lap, straddling your leg facing away from you. Hold child around his/her tummy or under his/her arms if needed. Slowly tilt the child to the left to encourage the child’s head and trunk to move to the right.

Adjust the seat height so your knees are slightly bent while at the bottom of the cycle.

You can vary the jumps as shown in the video.

Cycle with your hands

Use the elliptical trainer according to the instructions.

While jogging, keep a short stride. Your pace should be around 180 steps/min. Try to run tall and minimize overall up/down translation.

If your machine is equipped with a belt, adjust it according to your height. If not, adjust the speed and settings directly on the machine. Climb the stairs.

Lying on your back, place your feet on the floor with your knees bent. Squeeze your buttocks and then, pushing down through your heels, slowly lift your bottom gradually working your way up your spine. Then return slowly lowering down until your bottom touches the ground. Ensure that you do not arch your back throughout the movement.

Stand at the end of the agility ladder. Step both feet into each box before proceeding to the next box. Maintain a smooth controlled rhythm to ensure accuracy of foot work.

Stand tall on your prosthesis. Place a tennis ball under your other foot. Ensure you have adequate support to maintain your balance and move the tennis ball in small circles using the sole of your foot. Maintain control of the movement throughout.

Lying face down on the floor, rest your elbows on the floor directly below your shoulders. Keeping your elbows and knees in contact with the floor, raise your body keeping your head in a neutral position. Maintain a straight line from your shoulders to your knees, ensuring your back does not arch. Draw your navel in and clench your buttocks and thighs.

Maintain an upright posture and place one foot onto a raised surface. Step onto the raised surface with the other foot. Step forward down from the step, leading with the first leg so that both feet rest next to each other. Turn to face step and repeat. Ensure the movement is slow and controlled.

Stand tall on your prosthesis. Sit down on a ball, ensuring that you are balanced and steady. Use the arms for support if needed. Now maintaining your balance start to rotate your pelvis in small circles on the ball. Complete rotations in both directions. Ensure that control is maintained throughout the exercise. Maintain an erect sitting posture throughout the exercise.

Sit down with one finger of each arm positioned in front and on the side of your face. Without moving your head, look at one finger, then the other in an alternate fashion. Start with a 60 beats per minute (bpm) speed and progress toward 120 bpm. A metronome or some smart phone app can help you keep the speed of the movement constant.It’s important that when you do the exercise, the fingers stay in focus and that there’s no saccades at the end of the switch.

Stand in front of a counter. Lift one leg off the ground so as to stand on one foot. Try to keep standing without holding on.

Lie down on your back. Quickly sit up. Wait until the dizziness passes. Lie down. Be sure not to hold your breath while doing the exercise. Options: Repeat with eyes closed. Note: Perform the exercises fast enough to provoke your symptoms. However, the exercises should not increase symptoms for more than 5 minutes. Decrease the speed or the repetitions if your symptoms persist for longer.

Use two cards with a 1 cm shape or letter. Place them vertically one above the other. Look directly at one card, being sure that your head is also lined up with the card. Look at the other card with your eyes, and then lift your head so that it is aligned to the card. Be sure to keep the image in focus during the head movement. Repeat.

Quickly do five ‘no’ with your head. Wait until your symptoms dissipate, then repeat.

Use a card with a 1 cm shape or letter. Hold or tape the card in front of you so that you can see the shape clearly. Turn your head left and right (‘no’ movement) keeping the image focused. Move your head as fast as you can, while keeping the image in focus. If the image becomes blurry move your head slower.

Stand with your feet slightly apart, spread wider than the object. Squat by bending at the knees and hips in front of the object to be lifted with your back straight. Grasp the object by holding it as close to the body as possible. Look in front of you. Contract the muscles of the abdomen, then get up by using your legs and by keeping your back straight.

Heat a special bag in the microwave. To avoid the overheating of the bag, it is recommended to heat it in the microwave in the intervals of 30 seconds until the desired temperature is obtained. After every 30 seconds, take out the bag from the microwave and check its temperature for at least 5 seconds.Apply on the affected region for the recommended duration.

To make the bed, go around the bed to place the sheets without bending over over rounding the lower back. Bend the knees as needed.

Here are 10 criteria to consider for an optimal and ergonomic workstation adjustment (setting)

1. Shoulders relaxed.

2. Arms close to the body (trunk) and elbows bent approximately 90°.

3. Forearms resting on armrest or on the working surface.

4. Wrists in neutral position and hands aligned with the forearms.

5. Back straight with the lower back resting against the backrest.

6. Thighs parallel to the floor.

7. Clearance corresponding to the width of 2 or 3 fingers between the back of the knees and the seat of the chair.

8. Feet resting on the floor or on a footrest (ankles at 90°).

9. Eye-screen distance corresponding to one arm’s length or a minimal distance of 60 cm (19 inches).

10. Head up and eyes looking forward most of the time at the upper portion of the screen (the upper 1/3 of the screen).

After your total hip replacement, you will have to avoid these stressful positions for the hip Flexion greater than 90° – While seated, do not lift the knee higher than your hip. Adduction – Do not cross the midline of the body with the leg. Internal rotation – Do not turn your foot outward so the top of your thigh points inward. These positions are shown individually and combined.

Slide the sock/stocking onto the stocking aid. Make sure the sock is fully placed on the sock aid with the toes tight against the end. Secure the sock in place with the notches on the plastic piece. Do not pull the top of the sock over the top of the plastic pieces. Holding onto the cords, put the socks on the weak leg first by slipping your foot into the sock and pull it on. Release the sock from the notches on the plastic piece using your dressing stick or reacher. To take the sock off, use the hook on your dressing stick or reacher to hook the back of the heel and push the sock off your foot.

Gently rub a tongue depressor or other tool, side to side along the tip of the tongue in a ‘tickling’ motion.

Imagine a wagon wheel lying on top of your child’s mouth. At each of the ‘spokes’ of the wheel, gently pinch the lip between your fingers and pull towards the center of the mouth (lip closure). Repeat all the way around the wagon wheel,

Fill your cheeks with air. Move the air from one cheek to the other without opening your mouth.

String 3-7 pieces of cereal or candy on a piece of dental floss or string. Hold the string tight in front of your child’s mouth. Using only the tongue and not moving the head, have the child move the food across the string, one piece at a time. Repeat in the other direction. *If your child has trouble holding his or head still, have him or her press the back of his or her head against a wall or chair back during the exercise.

Place on tongue depressor under the tongue. Push up on the depressor while the child is pressing down with the tongue. Hold 3-5 seconds.

Unroll a ‘Fruit by the Foot’ or other long candy/food. Place one end in your childs mouth and have him or her use her lips, teeth and tongue to bring the food into his or her mouth, chew and swallow the food.

Reformer set up Low foot bar position (Knees approx. 90° flexion), 2 – 3 springs, appropriate head/neck support.Starting position Supine, neutral spine position. Heels placed hip distance apart with even weight bearing on the foot bar. Hips flexed, in parallel position. Knees flexed (approx 90°), hip distance apart. Ankles positioned in slight dorsiflexion. Upper spine and back of neck lengthened. Arms resting long beside the body. Action INHALE to prepare. EXHALE, extend the hips and knees to lengthen the carriage out, keeping the feet dorsiflexed. INHALE, flex the hips and knees to return the carriage, controlling the resistance of the springs, keeping the feet dorsiflexed. Repeat 8 – 10 times.

Starting position Natural standing position. Centre engaged. Action Inhale to prepare. Exhale, peel the heels away from the floor and rise onto the balls of the feet. Inhale, slowly lower the heels to the floor. Repeat up to ten times.

Starting position Four point kneeling. Balls of the feet on the mat. One Pilates weighted ball between lower legs and one weighted ball between knees. Hands forwards with shoulder positioned in approx.120 degrees of elevation. Action Inhale to prepare. Exhale, hover the knees off the mat, keeping the weighted balls in place and then transfer body weight forward onto hands to form the Pilates plank position. Ensure a long diagonal line from the crown of the head to the heels. Inhale and hold. Exhale, shift the body weight equally on the pelvis and flex the hips and knees. Once the hips are over the knees, lower the knees to the mat.

Starting position Supine crook lying. Pelvic and lumbar spine neutral. Small cushion held between the knees hip-distance apart. Arms holding a magic circle to support the head. Scapulae set. Neck long. Action INHALE & lengthen through the back of the neck. EXHALE, slide the scapulae down the back and then flex the thoracic spine forwards off the mat. Continue the movement by allowing the neck & head to lift off the mat. INHALE to hold the abdo. prep position. EXHALE, lower the upper body to the mat by extending the thoracic spine to neutral. The neck and head then follow the movement to return to the neutral starting position. You should feel each part of the upper body lower onto the mat. Firstly, the ribcage, then the upper chest, then the neck & lastly the head

Starting position Resting position. Action INHALE to prepare. EXHALE, float the left leg into the tabletop position. INHALE and hold this position. EXHALE, lower the left leg to the floor. Simultaneously raise the right leg to the tabletop position. Continue alternating leg lifts, with the legs passing at the mid-point of the movement. INHALE for two leg movements and EXHALE for two leg movements.

Inclined supine lying. Roller placed horizontally across the back at the level of the inferior angle of shoulder blades. Pelvis and lumbar spine in neutral. Feet and knees hip distance apart. Arms resting long beside the body. Scapulae set. Head and neck vertically aligned with the back of the neck long. Inhale to prepare Exhale, reach forwards through the fingertips and lift the arms off the matt approx. 1 inch keeping the elbows soft and the fingers long. Inhale to hold the position Exhale, beat the arms up and down in a small arc of movement for five beats, maintaining a neutral spine position Inhale, beat the arms up and down in a small arc of movement for five beats, maintaining a neutral spine position Repeat another full nine breath cycles, beating the arms five times as you exhale and then beating the arms five times as you inhale to complete 100 arm beats

Seated on a chair, squeeze the muscles around the vaginal opening and hold for a few seconds. Next, relax the area completely for a few seconds before the next contraction. Think about tightening the pelvic muscles as if you were trying to hold back a gas. Do not hold your breath or tighten the abdominals, buttocks or thigh muscles; only the pelvic floor should be recruited

Sit on the floor with your knees bent and feet together. Hold and pull your feet toward your pelvis, then lean slightly forward until you feel a comfortable stretch in your inner thigh and groin region. Hold the position.

During pregnancy, the growing fetus induces important posture changes, notably an increased anterior pelvic tilt and lordosis. Wearing high heels shoes reinforces this posture so avoid wearing them.

Seated on a swiss ball, squeeze the muscles around the vaginal opening and hold for a few seconds. Next, relax the area completely for a few seconds before the next contraction. Think about tightening the pelvic muscles as if you were trying to hold back a gas. Do not hold your breath or tighten the abdominals, buttocks or thigh muscles; only the pelvic floor should be recruited.

Stand next to a chair, wall or countertop for balance if you need to. In a split stance, lower your body straight down so both knees flex to 90°. Keep your trunk vertical. Keep your front knee centered over the toes. Breath normally during the exercise.

Sit comfortably on a couch or chair. Put your hands on your belly to monitor your breathing. You should feel your belly expanding under your hands as you inhale. Avoid breathing through your upper chest. Breathe normally, focusing on breathing from your belly.

Walk in different directions with alternating high knees. Keep abdominals tight at all times, a straight back and relaxed shoulders.

Stand your with feet hip width apart, knees slightly flexed, shoulders relaxed, abdominals contracted and back straight. Bend your knees and get in a sitting position. Hop and bring both knees up towards the water’s surface. Return in a wide stance and repeat. Keep knees aligned with toes. To progress, execute the exercise with the water level at a collar bone height, then at sternum height and then umbilical height. At each water level, execute the exercise at the wall, then with the pool noodle, then without equipment and finally, with hands on hips.

Stand with feet together, knees slightly bent, shoulders relaxed, abdominals contracted and back straight. Transfer your body weight on the right leg as you lift the left knee at hip height. Repeat with the other leg. To progress, execute the exercise with water level at collar bone height, then at sternum height and then umbilical height. At each water level, execute the exercise at the wall, then with the pool noodle, then without equipment and finally, with hands on hips.

Place the pool noodle on your back and under your arms, keeping a space between your back and the pool noodle. Get in a suspended mode. Do not let your feet touch the bottom of the pool. Do a cycling action with your legs. Keep your buttocks under your shoulders and your abdominals tight at all times.

Stand with feet together, knees slightly flexed, shoulders relaxed, abdominals contracted and back straight. Walk sideways. To progress, execute the exercise with water level at collar bone height, then at sternum height and then umbilical height. At each water level, execute the exercise at the wall, then with the pool noodle, then without equipment and finally, with hands on hips.

Stand with feet together, knees slightly flexed, shoulders relaxed, abdominals contracted and back straight. Bring the right knee up at hip level. As the right foot comes down to hit the pool floor, bring up the left heel to the left buttock. Repeat. Can be done with light jumping. To progress, execute the exercise with water level at collar bone height, then at sternum height and then umbilical height. At each water level, execute the exercise at the wall, then with the pool noodle, then without equipment and finally, with hands on hips.

Begin in an easy chair pose. Shift your weight to one foot. When balanced, place your opposite ankle across your standing thigh. Bring your hands to your heart in a prayer position. Find a focal point and continue lengthening your spine with every breath. Engage your abdominals to support your lower back. If you feel unstable, stand near a wall for support.

From the downward dog, move forward to get your shoulders directly above your wrists to place yourself in the plank. Press your heels toward the (imaginary) wall behind you and reach forward through the crown of your head. Keep your back straight and abdominals firm. Press your hands into the mat with fingers spread wide to lift your hips into an inverted V to get back in the downward dog. Sink your heels toward the floor without rounding your back. If your back rounds, bend our knees. Flow between these positions.

From mountain pose, place one foot back with straight leg, pressing your back heel toward the (imaginary) wall behind you. Face forward and place your hands overhead toward the sky. Sink through your hips.

From your belly, rest your hands lightly on the floor next to your chest. Use your back to lift your chest up and forward. Lengthen your torso as you lift. Draw your shoulders back and down.Keep the back of your neck long and your lower body strong.

Start on all fours with the hands under your shoulders and knees under your hips, with a neutral spine. Exhale, then slowly round your back to the sky, starting from the tailbone.Inhale, then extend the spine starting from the tailbone and lifting the crown of head last. Repeat as needed, flowing with your breath. Return to neutral spine position at the end. If you have wrist discomfort or injuries, use ‘fist for wrist’ with palms facing each other. For sensitive knees or other knee concerns, use a knee pad for comfort.

From the plank pose, place your right knee below your hip. Move your right foot slightly to the right for stability. Straighten your left leg out as you reach your left arm to the sky. Press your left foot into the floor, pointing your toes toward the side of your mat. Make sure to lift the top side of your ribcage and waist towards the sky and press your hips forward. Look up at your top hand. Keep a slight bend in your elbow. Repeat on the other side. If you have wrist discomfort or injuries, make a fist instead of placing your hands flat on the floor. For sensitive knees or other knee concerns, use a knee pad for comfort.

Start with your knees bent past the toes and spine vertical. Engage the posterior tilt of the pelvis and drop the chest and collar bones slightly. Lift the chest up with the collar bones up and tall. Do not let the low back arch or the pelvis tilt forward.
Hold this position for a few seconds and repeat.

Start feet together and step back 3 foot lengths. Step forward with one foot, bringing it to where it was at the start. Flex the knees and keep the spine and the rear thigh vertical to go down into a low lunge position without your rear knee touching the ground. Hinge forward from the hips, keeping the spine straight, to bring the torso over the front foot. Do let the low back round out into flexion. Hold the position for a few seconds and go back to vertical spine, staying in the low lunge position. Repeat.

Start standing in front of a table with a tall vertical spine. Move the hips back, reaching for the table with the sit bones, keeping the shoulders over the feet. Do not allow the back to round or the low back to flex. On the table, get the spine to vertical, hold for a few seconds. Hinge forward at the hips and extend the knees to stand up again. Repeat.

Sit down on a ball with your hands on the lower back and the feet flat on the floor. Lift one leg up so the knee is up and the thigh is off the ball. Hold the position without moving the trunk or hiking the hip. Keep the torso upright.

Have your thighs against the table for support. Start with the sacrum down and drop the thoracic spine and collar bones slightly. Lift the thoracic spine with the collar bones up and tall. Prevent low back/pelvis extension/forward sway of the pelvis and hip extension. Hold this position for a few seconds and repeat.

Wrap a band around the torso at chest height. Kneel and cross the arms with the hands on the shoulders. Rotate the upper body to the opposite side of the band and hold for a few seconds. Do not let the trunk side bend. Slowly come back all the way toward the band and repeat.