Exercise 2

Gravity Drop

prepared for Condition 2

1

Hold this eCise for 03 min.

Instructions:1. Wearing rubber soled shoes for traction (tennis shoes, etc.) stand on a step or stairway asthough you were climbing upward • Keep your feet parallel, and hip-width apart • Hold onto a railing or other object for support2. Edge your feet backward until your heels are off the stairs and you are hanging onto thestair with the balls of your feet • Make sure the your feet remain pointed straight ahead3. Let the weight of your body drop your heels off the stair • You will feel a great stretch in your lower legs4. Hold as directed on your menu

Purpose: • The key is to keep your hips over your heels and your shoulders in line with your hips • Keep your weight back on your heels, so that you have to hold on to something to stayupright

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Forearm Stretch


2


Instructions:1. Stand facing a wall about 6 inches away from the wall, with your feet pointed straightahead2. Place your palms against the wall with your fingers pointing toward the floor - You should have about a 90 degree angle in your elbows3. Lean your body slowly closer to the wall without moving your feet - Keep your body joints in line (ankles, knees, hips and shoulders) at all times - Your shoulder blades should slide together as your move toward the wall4. Hold this position as directed on your menu

Purpose:You should feel a slight stretch in your forearmsKeep your body in alignment, try not to let you hips get closer to the wall then the restof your body

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Standing Windmill


3

Instructions:1st position - stand with feet hip width with shoulders, hips and heels touching wall. Place armsout to sides, with elbows locked straight and palms facing out, and maintain 90-degree anglerelative to body. Bend torso to one side for 5 reps each direction. Be sure to keep shoulders andhips on wall and feet flat on ground as you bend. 2nd position - feet 1 yard apart and repeat 5reps each direction. 3rd position - feet wider and repeat 5 each direction. 4th position - place feetat hip width as in 1st position and repeat 5 reps.

Do 4 sets. Each set consisting of 5 repetitions.

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Supine Femur Rotations


4

Instructions:Lie on your back with your knees bent. Straighten one leg out while keeping your other leg bent.On the straight leg, tighten the thigh and pull your toes back and HOLD. Rotate your leg andfoot in and back out with the hip muscles providing the movement. DO NOT just rotate the footin and out. The entire leg should be moving in and out while keeping the thigh tight and toespulled back. Remember to relax your upper body.Purpose:This exercise promotes stabilization of the hip, pelvis, and lumbar spine


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Cross-Crawling


5


Instructions:1. Lie on the floor on your back with both of your legs stretched out and your arms restingbeside your body - Your palms down should be down - Your feet should be flexed with your toes pointed toward the ceiling2. Simultaneously, raise one arm and the opposite leg - Keep your arm locked straight as you take it overhead and touch the back of your handto the ground directly above your shoulder - Bend the opposite leg at the knee as you pull that knee up toward your chest3. Return your arm and leg to the floor4. Switch sides and repeat as directed on your menu

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Hip Crossover Stretch w/ Palms Down


6

Instructions:1. Lie on your back with both knees bent and your feet flat on the floor pointed straight ahead2. Place your arms out to the side at shoulder level, with your palms flat on the floor3. Cross your right ankle over your left knee and rotate the ankle/knee junction toward the floor - Your right foot should now be flat on the floor, along with the outside of the your left leg4. Look in the opposite direction and relax your shoulders5. Hold this position for half of the time directed on your menu6. Press the right knee away from your body with the right hip musculature7. Hold as directed on your menu, then switch sides and repeat

Purpose:`````


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Pelvic Tilts


7

Instructions:Lie on your back with your knees bent. Make sure your hips, knees and feet are aligned. Rollyour hips backward to flatten your back to the floor and then roll them forward to arch your lowback. Remember to relax your upper back. REPEATPurpose:This exercise takes the lumbar spine through flexion and extension through the pelvicmovement

Repeat this eCise 10 times

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Hooklying Gluteal Contractions


8


Instructions:1. Lie on your back with your knees bent and your feet flat on the ground pointed straightahead2. Lay your arms out at a 45 degree angle with your palms up3. Begin squeezing and releasing your buttocks muscles without contracting yourstomach/abdominal muscles4. Repeat as directed on your menu

Purpose: ‚Ä¢ Keep your stomach relaxed

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Sitting Knee Pillow Squeezes


9


Instructions:Sit in a chair with a pillow between your knees and your pelvis rolled forward to place an archin your lower back. Keep your feet pointed straight ahead and your upper body relaxed.Squeeze and release the pillow between your knees and remember to keep the arch in your lowback. Remember to keep your feet pointed straight ahead.Purpose:This exercise promotes bilateral pelvic extension and encourages pelvic stability

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Lying Supine w/ Pillow


10


Instructions:Lie on your back with both legs extended and a pillow between your ankles/feet. Flex yourtoes back toward your hip bending at the ankle joint and try to keep your upper bodyrelaxed...palms up. Stay the desired amount of time and try to really relax your lowerback...eventually you will feel the work in your hips.

Purpose:Reposition of all load joints in a horizontal plane with particular emphasis on working thepelvic extensors and the muscles of the lumbar spine

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Airbench


11


Instructions:1. Stand against a wall with your feet and knees hip width apart and your feet facing straightahead2. Walk your feet away from the wall while sliding down at the same time - You should end up like you are sitting in a chair that isn't there - Your hips are very slightly higher than your knees; your ankles are slightly ahead ofyour knees - Your lower back should be completely flat against the wall3. Hold this position and keep the weight in your heels

Purpose: Your hands and arms should be relaxed down at your sides or resting lightly on your lap Once you have lowered yourself into a sitting position your lower back should be flatagainst the wall

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Exercise 2

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Transcript of Exercise 2