welcome to the strength portion of our program strength exercises help to build
strong muscles and bones with strength activities you work at a harder
intensity but for a shorter period of time for this demonstration we're going
to be using resistance bands and hand weights if you have a latex allergy
which prevents you from using these bands you can substitute light hand
weights water bottles or soup cans or vegetable cans if you're just starting
out the weight of your own arms or legs may be enough to get started as you
build up your strength you want to keep challenging yourself by increasing the
amount of weight or resistance that you're using here's a good tip use the
amount of weight the resistance which allows you to do the exercise
comfortably 10 times and always remember to maintain good posture and technique
as you learn or perform a new exercise the first exercise we're going to do is
call road what I'd like you guys to do is take either end of the band in each
hand and step on the center of the band on the floor with your left foot make
sure that it's all the way underneath ok take both ends of the band wrapped
around in your right hand now you don't have to do this but if you'd like more
resistance you can go ahead and wrap it around one more time for not only a
better grip but for greater resistance with slight bending your knee put your
left hand on your left knee to hold yourself up now when you do these
exercises make sure that your back is nice and flat and that your chest is up
you don't want to be rounding out like this this is not how we want to do it
okay nice and flat with your arms straight out in front towards your left
foot want you to pull your hand towards the right side of your hip just roll it
right back just like an annoying a boat slowly return to the strikes position
and let's do that nine more times to make 10 repetitions xtube and down and
34 [Music]
why big are we doing guys x17 good job guys
keep it up 8
9 and 10 when we finish this exercise stay down there release the tension from
the band's guys and switch your feet put your right foot over the band both ends
of a bed now in your left foot with your right hand on your right knee keep your
back nice and flat head and chest up and let's pull that up to our left foot one
pull it up to whatever is comfortable for you put up as high as you can but
don't strain yourself that's to return to straight this is three I was feeling
guys good job for [Music]
and five how's everybody doing excellent six we only have four more seven good
job guys eight two more nine one more guys we can do it
ten and relax and slowly release the tension and let's stand up for a next
exercise okay now the next exercise we're going to do is called curls now
this exercise can be done either sitting at the edge of gentleman go ahead and
take a seat or it can be standing now if you're sitting be sure that the chair is
not in the way of your elbow hanging directly at your side when your hand is
in this down position start by dropping the band on the floor with your right
hand and step on it so you make sure that it's all the way underneath your
right side with your license okay hold your palm forward hanging on to the end
of that band and remember if the band feels a little slipper if you don't
think you have a good grip you can wrap it around one more time for a better
grip or if you need more resistance on the band you can step up a little bit
farther okay without moving your upper arm pull your arm all the way up to your
shoulder or so high as you can to what's comfortable until it's completely been
slowly lower with control all the way down to the straight position again and
then repeat let's go ahead and do 10 reps okay guys let's go up one and down
two exhale up inhale down pull it up and
down and this is five and down six how's everybody doing excellent
seven good job guys eight two more we're almost done nine one more and can hold
it and slowly release and let's switch hands release the tension switch hands
put the band underneath your left foot if you need to wrap it around for better
grip or more attention guys like the ten reps okay pull it up to one nice and
easy you turn with control up for to release three guys doing okay good job
for
five we're halfway done guys we're almost there let me keep your elbows
against your side six seven nice and easy aight i was going guys good up nine
we're almost done we have one more release up for 10 and release release
the tension from a bed let's get ready for our next exercise now the next
exercise we're going to do is call the abdominal crunch you need to lay down on
either a carpeted floor or bed or the form of the mattress to better we're
going to use our match for help which one do is go ahead and lay down bend
your knees and place your feet flat on the floor about hips distance apart
we're going to start by tightening your belly muscles you back flattens down
onto the floor underneath no madam but there's a string pulling your belly down
through and your spine into the floor okay now there's a couple different ways
you can do this easiest way to do it to just float your hands just above the
floor at your sides if they're not touching the fork or you can hold your
shoulders I'm going to go ahead and put my hands down the side you guys ready to
do some reps alright let's go let's bring our shoulders up one you want to
lift your shoulders and your shoulder brace up off the floor and then relax
down there as you do these come on up guys it's too you don't want to curl
your chin in too hard and stretch your neck out that's down it to bring it up
for free you wanna keep your neck open move it down up before
down by how you guys going excellent down up for six guys look great keep up
the good work down up for seven really squeeze those ABS guys doing great down
up for eight guys are almost done we have two more hang in there down 49 you
guys we got one more we give you a hanging it down last one up for Penn and
lower down that's your abdominal crunch now we're not going to need our bands
for this next exercise so we put them off to the side for now the next one
we're going to do is call heel raises if you don't have good balance or feel that
you're not strong enough yet you can start with your feet flat on the floor
and hold onto a chair of course system team balance you guys can go ahead and
bring your chairs around inside to help out with this these guys are going to
show you how to use these chairs to help with your balance now if you do have
good balance go ahead and start by cleaning the balls of your feet on the
edge of the steps such as the bottom of a staircase and lower yourself down so
heels are below your toes while hanging on to the railings help of balance this
is very simple guys I gotta do it dries up off the floor but your heels up and
spin on the ball of your toes and then come back down very easy guys ready ok
let's do 10 reps and let's rise up on one lower
up on two and back down is going to feel that stretch three now nice to meet you
for if you find yourself you losing your balance love it go ahead and use your
arms to help out at five down kick it up nice and tall seven is kala Japan down
eight nine they call home one more 10 how'd it go guys good job let's move on
to our next exercise let's grab the band on each end of each hand this is the
next exercise we do is call this the chest press now you can either sit or
stand the way we're doing it here let's bring that band around behind us make
sure that it's across the bottom part of your shoulder blades now if you need
more resistance you can wrap your hand around one more time if you need if not
don't even worry about it that's really you keep your elbows in all you can do
was with palms facing down and wrists straight you can push forward until your
arms are extended and then back at the end of the push outward to shoulder
blades should be coming around the spider if you want a little bit more you
can push a little bit farther forward by bringing your shoulders sore shoulder
blades around otherwise just push it out to elbow extension that's three
or how you guys doing okay try to bring it back with some control 56 you guys
doing it good job seven you guys doing great 8. two more guys we're almost done
and then you back release the tension on your band let's bring it back forward
again now the next exercise also can be then heated purse thing we're going to
do is called shoulder press holding either end of the band in each hand step
on the center or sitting down with it underneath your legs bring your hands up
and find your shoulders you start with your hands right next to your shoulders
with one hand on each hand band from here are you going to do is push up
against Japan so your arms are completely straight overhead remember
only do what you can do that's comfortable okay slowly lowering is
starting to this now try to keep your wrists from bending forward or backwards
try to keep it in a nice neutral position are you guys ready okay let's
do 10 reps here comes one push it up so we turn control to
feel that stretch three-term control boys everybody doing okay excellent down
exhale up five games halo down blow it up seven down eight if two more guys
we're almost done nine anybody okay good job one more we're almost done ten down
relax and release the tension slowly and get on for next exercise now we brought
in some chairs for this next exercise because we're going to need them the
next one we're gonna do is call a squat or a lunch and you start by sitting in a
nice firm chair like a kitchen chair or folding chair now if you're just
beginning you can use your hands on the armor help lift you off the chair as you
stand up and as you get stronger you put your hands on your thighs and help push
loads we can stand up or when you're able to do that easily you can just go
ahead and hold your arms overhead when you stand up and use just your leg
strength okay now let's go ahead and do 10 reps so you guys ready all right
let's stand up on one nice and easy stand all the way up sit down slowly
stand up on to make sure that when you sit down you sit down nice and slow you
don't want to plop into that chair x2 here comes three stand up nice and easy
sit down slow if you start to breathe heavy go ahead and breathe don't hold
your breath okay you might feel yourself get a little bit win if you come spy
stand up
easy up on sticks I was going guys excellent job up on seven guys doing a
great job up on eight keep breathing 19 we're almost done guys get one more hang
in there and 10 and sit down slow and take a deep breath you guys did great
okay let's move on to our next exercise the next exercise we're going to do is
call the prone opposite arm and leg lifts you start by laying on your
stomach on the floor or firm big keeping it back flat you lift opposite arm and
leg say for example your right arm enough leg or left arm and right leg now
as you lift up your arm you got to make sure that that thumb is pointed towards
the ceiling while lifting your leg you keep it straight so if there's a
straight line between your shoulder and your ankles if this is too difficult
start with just one leg or one arm and as it gets easier you can go ahead and
add in the two at the same time you guys ready to do a few days let's go all
right let's lay down on our belly now if it's too difficult for you to put your
arms all the way over your head like this you can go ahead and put them off
inside and then just still lift your arms okay guys let's start with our
right arm left leg lift lift up and down and switch sides for 1 switch with them
up and down that's one let's start on our second one right arm left leg up and
down switch up and down back to move it up guys switch up
damn let's get aside and down good job that's three the scepter four down
switch up and down halfway through guys almost done mix it up down up and down
that's it keep going guys up to seven down up and down that's it keep the
thumbs up guys right listen up aight down system up and then becomes 9 lift up
legs straight thumbs up down switch up good job one more guys
look up down switch up ok that's our code opposite arm and make them
hi my name is Rupam Gakhar and I'm a physical therapist at the DC VA Medical
Center and I will be instructing you on the balance portion of this video to
begin what I'd like everyone to do is go ahead and stand up and you're going to
move your cheers to the side just like this now we're going to work on our
standing balance the first thing I want you to do is go ahead and you're going
to hold on to the back of the chair with both hands you're going to go ahead and
very gently as you feel comfortable lift up one leg either the right or the left
you want to try to hold this for a good five to ten seconds like a marketing
position great you're going to relax and I want you to switch sides
[Music] excellent they're doing okay now to make
this exercise a little bit more difficult but I'd like for you to use
it's just one hand you can pick the right or your left and at the same time
go ahead and check that same leg up from the ground again holding for about five
to ten seconds and if you feel really comfortable you can even use no hands
for support and if anyone's still brave enough to try to sub again go and bring
those arms down leg down as well okay if you wanted to make this exercise a
little bit harder you could also use a pillow and do the same exercises we just
did but you're standing on a pillow you can also try the same exercise with your
eyes closed now if you do it with your eyes slow guys you want to make sure
you're holding onto the chair okay so let's try that go ahead and close your
eyes holding on to that chair lift up that right leg nice deep breaths in
through your nose after your mouth hold it for a good five ten seconds and then
you're going to switch sides excellent come on back down how'd
everyone feel with that pretty good excellent the next portion that will be
doing is called static static balance heels to toe what I want you to do is
you're going to be standing sideways on one hand on either a counter a sturdy
table or like we're standing here with your arms in front of the chair what
you're going to do if you want to stand with your right foot about three to four
inches in front of the left foot like so and you want that you want your feet to
be about 24 inches apart as well everyone's looking pretty good here
excellent you want to find your bounds and maintain it you want it can you see
their arms you could either keep your arms at your side just like this you
want to make a little bit harder than your arms shoulder height to whatever
you feel comfortable excellent now if you want to make this even harder if you
want to do is go ahead and close your eyes only do that if you feel tough
still okay to always hold on to the chair excellent good job you guys did
pretty good all right let's do this we're going to do the same thing but
we're going to switch sides this time okay the left foot in front of the right
remember two to four inches apart just either you can hold on to the chair you
can bring your arms to your side or you can bring them straight up you can keep
your eyes open you can keep your eyes closed if you'd like
excellent very good all right moving on now make this just a little bit harder
it's going to be an intermediate level what you want to do is you want to stand
with your right foot directly in front of that left so it's like you're walking
on a balance beam that's gone and you're going to do the same thing again just
keep your arms to your side you can look them up they seem so comfortable you
feel really comfortable to try closing your eyes and again we want to hold that
for about five this kind of sexist job guys lift it up what see how it feels on
the other side [Music]
nice deep breath in through your nose out here now to maintain that breathing
helps you maintain balance if you like you can even think of a focal point find
a place on front of the floor or on the wall to kind of stare at and that will
help with your balance as well now make these exercises a little bit more
difficult schedule is pretty good here you can repeat them like I'd mentioned
four and keep your eyes closed you can also use an uneven surface like we did
in the first section we use a pillow or a map all right moving on static balance
I'm suppliant surface you want to stand on a pillow with your feet shoulder
width apart going to place your hands again on a chair a table or a counter
now for this portion you can use a matte as I mentioned before a pillow or if you
have some such a shaggy rugs or something that you want that will kind
of push you to balance yourself we won't practice this right now but we'll come
back to it dynamic standing weight shift okay so what you're going to do here
guys is we're still holding on to our chairs you can use a counter or a sturdy
table for support you're going to go ahead and spread your feet about hips
width apart here okay what I want you to do is I want you to shift your weight
over to your right side maintaining your shoulders over your head standing up
nice and tall okay once you feel all that weight you know hold it and then
you're going to shift all the way back almost like you're dancing
try it again back to the right fold it there good five ten seconds and then
come on back to the left good job now again if you want to make
this exercise a bit harder you can do the same thing but just closing your
eyes try that right on the other side so far so good excellent okay now the next
thing you can also try here just make it a little bit more difficult at this time
you can shift over to that right side and try to lift up your foot great come
on back just over to the other side lift up your other foot and back down now
will comprise you can kind of put those two and two together so you can actually
take a step with the right come on over great you keep that foot off the ground
just a little bit and then you're going to shift over to the left same thing
feel that weight shift maintain that balance
sup guys all right moving on
okay we've removed the chairs from the area because for this portion of the
balance exercise we want to make sure that everything is clear you don't have
any clutter on the floor there's nothing for you to trip on we pretty clear back
here guys all right so what we're going to do now is called braided walking or
you might have heard of it called the grapevine so we're going to start with
our left book guys you're going to take a step off to the left and then you're
going to take that right foot and you're going to bring it in front of that left
leg just like sup good job go ahead and take that left foot out again and you're
going to take the right leg and bring it behind your leg and again we're going to
practice bring that left leg out to the side right leg to the front left leg out
to the side and right leg to the back all right big surprise we're going to go
the other way guys you ready going to take that right foot out to the side
left foot comes to the front right foot back out to the side left foot behind
your legs great right foot out again left foot in the front right leg out to
the side and left leg up to the back excellent job okay all right so if you
wanted to make that a little bit more challenging for yourself what you can do
is just make it a little bit fastener you guys feel comfortable trying it just
a little bit faster okay so we're going to be dancing now there we go one two
three laughs right to the front left out right to the back together right up to
the front left right left in the back together how'd you feel what's up pretty
good all right the next portion we're going to be working on is sitting
balance so we'll be bringing back in the chairs for this portion
seated weight shift for this exercise we're like you guys to do is go ahead
and have a seat in your chairs okay nice and slow excellent and what you want to
do is you want to use both hands are going to put them on your chair seat or
you're going to put some on the arms of the chair whatever is comfortable for
you okay I'm actually going to keep mine right here on my chair and what I'd like
for you to do is go ahead and lift up your left hip and bring your body weight
over onto that right hip and you want to try to use as little support as possible
hey hold off for good 5 to 10 seconds and you're going to shift over onto the
other side okay nice and slow it's kind of like a wave motion you can do this
for about 5 10 repetitions and as you feel comfortable you can increase that
repetition time good job okay to make this exercise a little bit harder which
you can try to do it keeps both arms out in front or you can hold on to your
elbows and you're going to do the exact same thing over on to the right and then
over to the left some guys feel comfortable excellent
okay now we're going to move on to the seated weight shift lateral tongue clean
now what I want you guys to do is we're going to exact same exercise but this
time I really want you to think about leaning your trunk or you're just part
of your body we're over that hip okay so let's start you can keep your hands at
your waist side on the chair you can keep them on the arms if you feel
comfortable you can bring your arms out front whatever is comfortable for you
and I want you to lift up that left hip and really think about bringing your
entire body weight over onto that right side you can keep your arms and your
head upright these are nice and strong is your shift over to the other side
okay and again five to ten second holes are good going back and forth excellent
good job guys make sure you maintain some nice beach breathing and through
that nose out through that mouth no holding your breath okay and you can
repeat this as often as you feel comfortable and just come back to that
nice sitting upright position next exercise we're going to do is called
seated supported anterior weight shift of the lower trunk okay so it's going to
be similar to what we did last time but we always want to make sure if we're
doing one plane that was doing the other you're going to sit upright see it flat
on the floor and again if you're in a wheelchair you can use the foot place of
the wheelchair with the casting casters rotated forward you're going to place
your hands on the cheers Cheers seat or you can put it on the arm whichever is
comfortable for you you're going to hold on and I want you to think about leaning
forward bringing those hips and your nose over your knees kind of holding it
there for good 5 to 10 seconds you're going to relax and you're going to come
back to that sitting let's try that one more time lean
forward just those get your nose over your knees and the hips over five to ten
seconds fold it nicely for us and come back to Center and again you can
increase your repetitions as you feel comfortable anywhere from ten to fifteen
is usually good starting number now if you want to make this a little bit
harder what we're going to do is we're going to cross our arms over our chest
or if you feel comfortable you can even bring them over your head whatever you
feel comfortable with I'm going to keep them across my chest and I want to do
that same thing I want you to lean forward hold it for a good five to ten
seconds nice and flat and come back step center position you guys doing okay so
far let's try it one more time lean forward and bring it on back good job
now the next exercise we're going to do it's called seated trunk rotation so
remember that we've gone side to side we've gone forward now we kind of want
to rotate so what you're going to do again is you're going to sit on that
chair keep flat on the floor I think about good posture sitting up nice and
tall she gets as much oxygen as you can if you're in a wheelchair again you want
to make sure that your feet are on the foot plate with the casters work three
to four words you're going to clasp your hands together out in front of you at
chest height level just like this you can either use cross your hands just
like I am feel comfortable you can even bring them out rotated whatever is
comfortable for you and what I want you to do is you're going to rotate your
trunk to the right side so we're all going to rotate to the right now
remember where your head goes your body follows to try to keep looking in that
corner good nice and slow and we're going to rotate back can you want to
think about holding this again five to ten seconds
export guys getting kidding some good stretches out of this one all right
let's do it again to the right nice and slow feels nice right I want it to do
this too often then you're going to go back you can do this exercise anywhere
anytime you're sitting if you're at your desk job or you're just sitting around
watching TV it's always a good idea and it stretch yourself out one great hey
we're going to go moving on here in the next exercise what we're going to do is
called sitting unsupported lateral week shift so again we're going to be seated
be flat on the floor organic you're in a wheelchair we just beyond the scope
types of captures rotated forward you're going to clasp your hands together again
now you can either go this way like you did before or this way or you can even
hold onto your elbows a chev are you feel comfortable and what I want you to
do is you're going to lift your left hip bring your body weight over to the right
bottom okay you want to keep your head up right hold that position about five
to ten seconds relax and now we're going to go to the other side to need the
exercise try to maintain some nice feed breathing remember we talked about
social story you can think about looking at a spot or on the wall or the floor to
kind of maintain that balance and then you're going to come back over again
very relaxing right you guys are pretty quiet over there good and again you want
to repeat that exercise about 5 to 10 times keep keep your whole times about 5
to 10 seconds and you can increase your repetitions as you feel comfortable
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