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YOUR HOME PROGRAMBed Exercises (BMAT Strict Bedrest;Level 1 - Level 3)
1
Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day
ANKLE PUMPS - AP
Bend your foot up and down at yourankle joint as shown.
2
Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day
HEEL SLIDES - SUPINE
Lying on your back with knees straight,slide the affected heel towards yourbuttock as you bend your knee.
Hold a gentle stretch in this positionand then return to original position.
3
Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day
SHORT ARC QUAD - SAQ
Place a rolled up towel or pillow underyour knee and slowly straighten yourknee as your raise up your foot.
4
Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day
SUPINE HIP ABDUCTION
While lying on your back, slowly bringyour leg out to the side. Keep your kneestraight the entire time.
5
Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day
STRAIGHT LEG RAISE - SLR
While lying or sitting, raise up your legwith a straight knee. Keep the oppositeknee bent with the foot planted to theground.
6
Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day
ELBOW FLEXION EXTENSION -SUPINE
While lying on your back, rest yourelbow on a small rolled up towel. Next,bend at your elbow and then lowerback down and repeat.
7
Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day
SUPINE FLEXION
While lying on your back with yourarm at your side, slowly raise it up andforward towards overhead.
8
Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day
Finger Abduction
Start with a fistThen spread fingers out as far as theywill goRepeat
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YOUR HOME PROGRAMChair Exercises (BMAT Level 2 - Level 4)
1
Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day
SEATED MARCHING
While seated in a chair, draw up yourknee, set it down and then alternate toyour other side.
2
Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day
LONG ARC QUAD - LAQ
While seated with your knee in a bentposition, slowly straighten your knee asyou raise your foot upwards as shown.
3
Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day
BALL SQUEEZE - SEATED
While sitting, place a ball between yourknees. Squeeze the ball with yourknees and hold.
4
Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day
SCAPULAR RETRACTIONS
Draw your shoulder blades back anddown.
5
Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day
AROM FLEXION
While sitting or standing with your armat your side, slowly raise it up andforward towards overhead.
6
Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day
BICEP CURLS - ALTERNATING
Bend your elbow and move yourforearm upwards. As you lower backdown, begin bending the oppositeelbow upwards.
7
Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day
DIPS IN CHAIR
While sitting in a chair with arm rests,push yourself upawards so that you liftyour buttocks of the chair. Then lowerdown controlled back to normal seatedposition.
If you are unable to lift yourself up, youcan perform "pressure releases" so thatyou simply push to take some weight offyour buttocks.
8
Repeat 5 TimesHold 1 SecondComplete 1 SetPerform 1 Time(s) a Day
WRIST EXTENSION AND FLEXION -AROM
Bend your wrist back as shown, thenslowly return to original position. Thenbend your wrist all the way down andreturn to origninal position.
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