Exercises for Muscular Health
Instructions
- Perform the entire sequence of exercises a minimum of 2x a day (3x is ideal - Morning / Afternoon / Evening).
- Begin with Level I exercises until they can be done completely and pain free.
- Do not continue exercises if pain increases.
- Consult your physician before beginning any exercise program.
- Contact an ADAPT trainer with any questions.
Level I
Arm Circles - 25x forward and backward Standing with your feet pointing straight ahead and your arms at your sides, lightly squeeze the muscles in your upper back to pull the shoulders back just slightly. With both arms at the same time make small 6-8 inch circles forward keeping your palms facing your body the entire time. Once you have completed 25, turn your hands so the palms face away from the body and roll your arms backward.
Cats & Dogs - 10x Stand with your hands on the back of a chair or couch and your feet pointing straight in front of you In this position, gently arch your back up in the air as you tuck your chin down towards your chest. Once at the top of the motion, slowly lower the back down dropping your torso down and gently looking up towards the ceiling. Repeat up and down.
Static Lunges - 10x each leg Stand between 2 chairs and place one hand on each chair. Then place your right leg out in front of you and left leg behind you so they are about 3 feet apart. Slowly Bend both knees allowing your left knee to drop toward the floor, then press back up to the starting position. Repeat up and down 10x, then switch legs and repeat other side.
Air Bench - 1:00 min Stand with back against a wall, knees and ankles at hip width. Keeping back against the wall, slowly lower yourself down the wall stopping before you feel any pressure in the knees. Keep your weight in the heels and lightly press lower back into the wall. Make sure that your knees do not go out past ankles.