EXERCISE VIDEO LIBRARY& Program Building

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

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

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

Push your hips backward while you bend the knees and slightly bend the trunkforward 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.

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

Hold onto the back of a steady chair.

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

Then put back your foot flat on the floor.

Repeat.

Stand in a split stance position with your feet on a straight line (toes ofthe back foot touching heel of the front foot). Hold the position and keepyour 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 astable 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 fewtimes, 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.

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

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

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

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

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

Relax your hand.

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.

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

Place your feet on the platform at shoulder width. Unlock the safetymechanism and press the platform all the way up until your legs are fullyextended in front of you. This is the starting position. Lower the platformtoward you under control.

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

Lay down on the bench and grab the bar with a slightly wider thanshoulder-width grip. Lower the bar to your chest and push back up. Do notbounce the bar off the chest you should be in control at all times.Your headand buttocks should always be in contact with the bench.

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, theharder.

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

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

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

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.

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 arebent, like a hook or a bird claw.

Straighten the fingers.

Make a fist with straight tips so your big knuckles bend and the next jointis 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 jointsof each finger straight (looks like a duck bill).

Repeat this sequence.

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

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

Place the involved forearm on a table/armrest, in a neutral position withthumb up and wrist over the edge, fingers relaxed. Put your opposite handunder your hand. Keep your forearm supported and try to push only your handagainst the resistance of your opposite hand. Hold for the recommendedduration.

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

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

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 rollfrom one side to the other, coming to rest just below the shoulder (creatinga smiley face with the chin).

Repeat 10x

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

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 clasphands up toward chest. Child will hold position for 1 minute while breathingslowly, touching the tip of the tongue to the roof of the mouth and relaxingit during exhalation.

Place child so that he/she is in your lap, straddling your leg facing awayfrom 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 andtrunk to move to the right.

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

Use the elliptical trainer according to the instructions.

You can vary the jumps as shown in the video.

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

Cycle with your hands

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 thestairs.

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

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 liftyour bottom gradually working your way up your spine. Then return slowlylowering down until your bottom touches the ground. Ensure that you do notarch your back throughout the movement.

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

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

Stand at the end of the agility ladder. Step both feet into each box beforeproceeding to the next box. Maintain a smooth controlled rhythm to ensureaccuracy of foot work.

Maintain an upright posture and place one foot onto a raised surface. Steponto the raised surface with the other foot. Step forward down from thestep, 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.

Sit down with one finger of each arm positioned in front and on the side ofyour face. Without moving your head, look at one finger, then the other inan alternate fashion. Start with a 60 beats per minute (bpm) speed andprogress toward 120 bpm. A metronome or some smart phone app can help youkeep the speed of the movement constant.It’s important that when youdo the exercise, the fingers stay in focus and that there’s nosaccades at the end of the switch.

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

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

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

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

Use a card with a 1 cm shape or letter. Hold or tape the card in front of youso 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 headslower.

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

Here are 10 criteria to consider for an optimal and ergonomic workstationadjustment (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 ofthe 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 minimaldistance of 60 cm (19 inches).

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

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

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

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

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

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

Fill your cheeks with air. Move the air from one cheek to the other withoutopening your mouth.

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

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 thetongue and not moving the head, have the child move the food across thestring, one piece at a time. Repeat in the other direction. *If your childhas trouble holding his or head still, have him or her press the back of hisor her head against a wall or chair back during the exercise.

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

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

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

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

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

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

Starting position Natural standing position. Centre engaged. Action Inhale toprepare. Exhale, peel the heels away from the floor and rise onto the ballsof the feet. Inhale, slowly lower the heels to the floor. Repeat up to tentimes.

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

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

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

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

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

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

Seated on a swiss ball, squeeze the muscles around the vaginal opening andhold for a few seconds. Next, relax the area completely for a few secondsbefore the next contraction. Think about tightening the pelvic muscles as ifyou were trying to hold back a gas. Do not hold your breath or tighten theabdominals, buttocks or thigh muscles; only the pelvic floor should berecruited.

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

Place the pool noodle on your back and under your arms, keeping a spacebetween your back and the pool noodle. Get in a suspended mode. Do not letyour 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 alltimes.

Stand your with feet hip width apart, knees slightly flexed, shouldersrelaxed, abdominals contracted and back straight. Bend your knees and get ina sitting position. Hop and bring both knees up towards the water’ssurface. Return in a wide stance and repeat. Keep knees aligned with toes.To progress, execute the exercise with the water level at a collar boneheight, then at sternum height and then umbilical height. At each waterlevel, execute the exercise at the wall, then with the pool noodle, thenwithout equipment and finally, with hands on hips.

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

Stand with feet together, knees slightly bent, shoulders relaxed, abdominalscontracted and back straight. Transfer your body weight on the right leg asyou lift the left knee at hip height. Repeat with the other leg. Toprogress, execute the exercise with water level at collar bone height, thenat sternum height and then umbilical height. At each water level, executethe exercise at the wall, then with the pool noodle, then without equipmentand 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 hiplevel. As the right foot comes down to hit the pool floor, bring up the leftheel to the left buttock. Repeat. Can be done with light jumping. Toprogress, execute the exercise with water level at collar bone height, thenat sternum height and then umbilical height. At each water level, executethe exercise at the wall, then with the pool noodle, then without equipmentand 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 toyour heart in a prayer position. Find a focal point and continue lengtheningyour spine with every breath. Engage your abdominals to support your lowerback. If you feel unstable, stand near a wall for support.

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

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

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

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

From the plank pose, place your right knee below your hip. Move your rightfoot slightly to the right for stability. Straighten your left leg out asyou 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 topside 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 theother side. If you have wrist discomfort or injuries, make a fist instead ofplacing your hands flat on the floor. For sensitive knees or other kneeconcerns, use a knee pad for comfort.

Start with your knees bent past the toes and spine vertical. Engage theposterior 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 backarch or the pelvis tilt forward.
Hold this position for a few seconds and repeat.

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

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 spineand the rear thigh vertical to go down into a low lunge position withoutyour rear knee touching the ground. Hinge forward from the hips, keeping thespine straight, to bring the torso over the front foot. Do let the low backround out into flexion. Hold the position for a few seconds and go back tovertical spine, staying in the low lunge position. Repeat.

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

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

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