Sit upright in a chair with your weight through
your seat bones.
Move forwards so your back is away from the back of the chair.
Separate your feet and knees and place both hands on top of your knees.
From this position, slowly roll back slumping your weight through your tail bone.
Your shoulders will round but keep your gaze straight ahead.
Roll forwards again on to your sitting bones, opening up the chest and shoulders as you go.
Repeat this cycle at a steady pace.
Move forwards so your back is away from the back of the chair.
Separate your feet and knees and place both hands on top of your knees.
From this position, slowly roll back slumping your weight through your tail bone.
Your shoulders will round but keep your gaze straight ahead.
Roll forwards again on to your sitting bones, opening up the chest and shoulders as you go.
Repeat this cycle at a steady pace.
2. Sit upright in a chair and rotate your body
round to one side, using your arms on the back of the chair to pull yourself
round further.
This should feel like a stretch through the torso.
This should feel like a stretch through the torso.
3. Sit in a chair.
Place your affected leg out in front of you.
Straighten your knee, keeping your foot on the floor.
Keeping your back straight, lean forwards from your hips until you feel a stretch down the back of the thigh.
Hold and then relax.
Place your affected leg out in front of you.
Straighten your knee, keeping your foot on the floor.
Keeping your back straight, lean forwards from your hips until you feel a stretch down the back of the thigh.
Hold and then relax.
4, Stand with your feet shoulder width apart and
place one hand on your hip.
Extend the other hand into the air, leaning over to the side while you increase the stretch by pushing your hips in the opposite direction.
Hold this position before you repeat on the other side.
Extend the other hand into the air, leaning over to the side while you increase the stretch by pushing your hips in the opposite direction.
Hold this position before you repeat on the other side.
5. Lie on your back with your knees bent and your
feet flat on the floor.
Extend your arms out to the sides and keep your shoulders on the mat at all times.
Keeping your knees together, drop them down to one side, rotating your torso.
Return to the starting position and allow your knees to fall to the opposite side.
Only drop your knees as far as you go comfortably.
You may want to hold the stretch on each side.
Extend your arms out to the sides and keep your shoulders on the mat at all times.
Keeping your knees together, drop them down to one side, rotating your torso.
Return to the starting position and allow your knees to fall to the opposite side.
Only drop your knees as far as you go comfortably.
You may want to hold the stretch on each side.
6. Start
face down on a mat.
Bend the elbows and bring your hands under your shoulders.
Push your upper body up into an extended position.
Keep your hips and thighs on the floor at all times.
Squeeze the buttock muscles throughout the duration of this exercise.
Hold this position.
Bend the elbows and bring your hands under your shoulders.
Push your upper body up into an extended position.
Keep your hips and thighs on the floor at all times.
Squeeze the buttock muscles throughout the duration of this exercise.
Hold this position.
PhysiApp® for web
1. Access your exercise
program
2. Go to Preferences > My
program
3. Select the weeks that you
want to print
4. Click the "Show
printable version" button to see a print-friendly version of your program,
that you can then print from your browser.
What are
"sets" and "reps"?
Every
exercise has, among other parameters, "sets" and "reps".
A rep is a repetition. This
means that you should repeat an exercise x times (x being the number that is
set in PhysiApp).
A set is a set of repetitions.
This means that you should repeat the above sets x times.
See
the sample exercise below. This exercise is to be completed 10 times. And then
9 times.
What are
sets, reps, hold and other parameters?
When completing an exercise on Physitrack,
your practitioner may have enabled tracking how much of an exercise you have
completed.
Different exercises require different
techniques, for example a cardio exercise may be a matter of completing the
exercise for a certain duration, at a certain intensity.
If you are in doubt, please always ask your
practitioner for clarification.
In general:
·
Reps: repetitions. The amount
of time that an exercise needs to be repeated.
·
Sets: the amount of time that
the entire exercise, with all of its repetitions, needs to be repeated.
·
Hold: the amount of seconds (or
minutes) that you need to hold a certain position.
·
HR Max: the
maximum heart rate.
·
Duration: the
length in minutes that you need to be doing this exercise, usually used for
cardio exercises such as running or swimming.
What is a
pain alert?
A pain alert is a way to signal pain to your
treating health care provider.
Your healthcare provider immediately gets a
message, and, if he has enabled this, also an SMS, that there's a new pain
alert, and can login to see what's going on.
Pain alerts are an important part of
Physitrack because it allows your treating health care professional to adjust
your program if it is causing you pain.
When is an
exercise marked as “Completed”?
An exercise is marked as
"Completed" when you've completed all the sets, reps and other
assigned parameters (e.g. weight) for the exercise.
If you are having trouble completing your
exercises, please talk to your healthcare practitioners about adjusting your
exercise program.
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