Personal exercise program

scoala spatelui
Reha Clinic
Reha Clinic
Provided by Reha Kineto
Sphinx

Start: Lie on your stomach, propped up on your elbows. Elbows are in line
with the shoulders and wrists. Arms are parallel to each other.
Movement: Relax and drop your chest between your shoulders.
Return: Press your arms into the floor to lift your upper body back up into a
strong position with your neck in line with your spine. Hold for a count of 5.
Posture cue:
Sensation cue:
Key words:
Repetitions:10
Video
Upper Back Extension

Lie on your stomach with your arms bent and hands behind your head.
Slightly raise your upper body off the floor and hold the position.

Squeeze your shoulder blades together so that your elbows raise. In a

controlled manner lower your elbows down.

Repeat 10 times. 3 serii

Video Back Extension and Arm Rotations

Lie on your stomach with one arm by your side and the other in an
overhead position.

Slightly raise your upper body and arms off the floor and hold the position of
your trunk. Then start to alternate the position of your arms while keeping
your arms straight.

Repeat 10 times. 2 serii

Video Upper Back Extension

Lie on your stomach, with your arms out to your side with elbows bent.
Slightly raise your upper body and arms off the floor.

Hold the position and keep your hands higher than your elbows. In turns,
straighten your arms to an overhead position and bend back to the starting
position.

Repeat 10 times.

Note: Keep your chin tucked in.

Video
Upper Back Extension

Lie on your stomach with your arms by your side.

Squeeze your shoulder blades in and down. Return to the starting position.

Repeat 10 times.

Note. Keep your chin tucked in.

Video
Supine Passive Hip Flexion

Start by lying on your back with a rolled towel under your head.

Pull your knee to your chest helping with your hands. Push your other leg
down towards the floor. Hold and relax.

Repeat 10 times. Pe fiecare, si dupa duci amable picioare la pieza,

simultan, 10 repetari

Video
Bridge with Arms Crossed

Start by lying on your back with your legs bent and feet flat on the floor.
Cross your arms over your chest.

Lift your buttocks off the floor and straighten your hips. Return to the starting
position.

Repeat 20 times.

Video Pelvic Tilt

Lie on your back with knees bent and feet flat on the floor.

Tighten your lower abdominal and pelvic floor muscles. Tilt the pelvis
backwards so that your lower back flattens into the floor and lift your bottom
slightly.

Repeat 10 times.

Video
Upper Back Strengthening and Active Shoulder Mobility

Start on all fours and shift your weight backwards. Maintain neutral position
in your back and shoulders relaxed.

Alternating sides lift your arms.

Repeat 10 times. Pe fiecare brat

Video
Arm and Leg Lift

On your hands and knees.

Control the position of your back and lift one leg and opposite side arm.
Return to the starting position and repeate with the other side.

Repeat 10 times. Pe fiecare parte

Video
Lower Back Flexion/Extension

On your hands and knees, hands under your shoulders and knees under
your hips.

Maintaining neutral position in your upper and mid back, round and arch
your lower back by tilting your pelvis.

Repeat 10 times. 2 serii

Video

Stand or sit. Hold an exercise band with both arms straight in front of you.

Pull the band with both arms and tighten your shoulder blade muscles. Do
not lift your shoulders.

Repeat 10 times. 2 serii

Video

Stand or sit. Hold an exercise band in front of you with your hands shoulder
width apart and lift your arms up.

Bring your hands down behind your head pulling the band.

Repeat 10 times. 2 serii

Video
Trapezius Stretch

Stand and take one hand behind your back to grasp the wrist with your
other hand.

Gently bend your head to the side and feel a stretch in your neck.

Hold for 30 seconds. 5 repetari

 Turn your chin slightly towards your chest and armpit, then tilt your head to
the side. Stretch more by using the weight of your arm and reaching the
other arm towards the floor.

Hold 20 seconds. 5 repetari

Bend your head towards one shoulder. Stretch more by using the weight of
your arm and reaching the other arm towards the floor.

Hold 20 seconds. 5 repetari

Video
Shoulder Flexion and Thoracic Extension

Kneel and place your hands on a bench in front of you, with straight elbows.

Move weight backwards and press your chest towards the floor. Focus on
straightening your upper back and opening your chest.

Hold for 30 . 5 repetari

PIRIFORMIS/GLUTEAL INHIBITIONS
Alternatively this can be done in lying by bringing your knee up to your chest
and turning out at the hip, engaging pelvic floor, deep transverse
abdominals and gluteus medius/maximus. An easier way is to have your
left foot resting on the floor.

Video

Sit on a chair with one foot on the floor. Lift your other foot onto your
opposite thigh.

Gently lean forward. Feel the stretch in your buttock.

Repeat 20 times. 5 repetari pe fiecare

 scoala spatelui
Reha Kineto Provided for: Camelia Ungureanu 12.12.2020

Sphinx Upper Back Extension

Start: Lie on your stomach, propped up on your elbows. Lie on your stomach with your arms bent and hands
Elbows are in line with the shoulders and wrists. Arms are behind your head. Slightly raise your upper body off the
parallel to each other. floor and hold the position.
Movement: Relax and drop your chest between your
shoulders. Squeeze your shoulder blades together so that your
Return: Press your arms into the floor to lift your upper elbows raise. In a controlled manner lower your elbows
body back up into a strong position with your neck in line down.
with your spine. Hold for a count of 5.
Posture cue: Repeat 10 times. 3 serii
Sensation cue:
Key words:
Repetitions:10

Back Extension and Arm Rotations Upper Back Extension

Lie on your stomach with one arm by your side and the Lie on your stomach, with your arms out to your side
other in an overhead position. with elbows bent. Slightly raise your upper body and
arms off the floor.
Slightly raise your upper body and arms off the floor and
hold the position of your trunk. Then start to alternate the Hold the position and keep your hands higher than your
position of your arms while keeping your arms straight. elbows. In turns, straighten your arms to an overhead
position and bend back to the starting position.
Repeat 10 times. 2 serii
Repeat 10 times.

Note: Keep your chin tucked in.

Upper Back Extension Supine Passive Hip Flexion

Lie on your stomach with your arms by your side. Start by lying on your back with a rolled towel under your
head.
Squeeze your shoulder blades in and down. Return to the
starting position. Pull your knee to your chest helping with your hands.
Push your other leg down towards the floor. Hold and
Repeat 10 times. relax.

Note. Keep your chin tucked in. Repeat 10 times. Pe fiecare, si dupa duci amable
picioare la pieza, simultan, 10 repetari

Bridge with Arms Crossed Pelvic Tilt

Start by lying on your back with your legs bent and feet Lie on your back with knees bent and feet flat on the
flat on the floor. Cross your arms over your chest. floor.
Lift your buttocks off the floor and straighten your hips. Tighten your lower abdominal and pelvic floor muscles.
Return to the starting position. Tilt the pelvis backwards so that your lower back flattens
into the floor and lift your bottom slightly.
Repeat 20 times.
Repeat 10 times.

Upper Back Strengthening and Active Shoulder Mobility Arm and Leg Lift

Start on all fours and shift your weight backwards. On your hands and knees.
Maintain neutral position in your back and shoulders
relaxed. Control the position of your back and lift one leg and
opposite side arm. Return to the starting position and
Alternating sides lift your arms. repeate with the other side.

Repeat 10 times. Pe fiecare brat Repeat 10 times. Pe fiecare parte

Lower Back Flexion/Extension

Stand or sit. Hold an exercise band with both arms
On your hands and knees, hands under your shoulders straight in front of you.
and knees under your hips.
Pull the band with both arms and tighten your shoulder
Maintaining neutral position in your upper and mid back, blade muscles. Do not lift your shoulders.
round and arch your lower back by tilting your pelvis.
Repeat 10 times. 2 serii
Repeat 10 times. 2 serii

Trapezius Stretch
Stand or sit. Hold an exercise band in front of you with
your hands shoulder width apart and lift your arms up. Stand and take one hand behind your back to grasp the
wrist with your other hand.
Bring your hands down behind your head pulling the band.
Gently bend your head to the side and feel a stretch in
Repeat 10 times. 2 serii your neck.

Hold for 30 seconds. 5 repetari

Turn your chin slightly towards your chest and armpit,
then tilt your head to the side. Stretch more by using the Bend your head towards one shoulder. Stretch more by
weight of your arm and reaching the other arm towards using the weight of your arm and reaching the other arm
towards the floor.
the floor.
Hold 20 seconds. 5 repetari
Hold 20 seconds. 5 repetari

Shoulder Flexion and Thoracic Extension

PIRIFORMIS/GLUTEAL INHIBITIONS
Kneel and place your hands on a bench in front of you, Alternatively this can be done in lying by bringing your
with straight elbows. knee up to your chest and turning out at the hip,
engaging pelvic floor, deep transverse abdominals and
Move weight backwards and press your chest towards gluteus medius/maximus. An easier way is to have your
the floor. Focus on straightening your upper back and left foot resting on the floor.
opening your chest.

Hold for 30 . 5 repetari

Sit on a chair with one foot on the floor. Lift your other
foot onto your opposite thigh.
Gently lean forward. Feel the stretch in your buttock.

Repeat 20 times. 5 repetari pe fiecare