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1 - 2 Days Per Week on non-consecutive days. Perform for 4 or more Weeks.

Precautions:
  • Keep spine in neutral for strengthening with a focus on proper postural control, do not progress without good control.

Goals:
  • Perform light Strengthening and Stabilization Exercises with proper posture (neutral spine).
  • Keep resistance very light. Only progress in very small amounts week to week.

Exercise 1: Seated Row

 

2 sets of 12 reps with very light resistance. 2 count in, 2 count hold, 4 count out. This exercise can be done seated in front of a Cable Machine or using Stretch Tubing with Handles.

Exercise 2: Prone Plank From Knees

 

Hold top position for 10 seconds. Do 2 Times.

Exercise 3: Quadruped Arm Raise

 

5 times on each side. 2 count up, 2 count hold, 4 count down.

Exercise 4: Quadruped Leg Raise

 

5 Reps On Each Side. 2 count up, 2 count hold, 4 count down.

Exercise 5: Side Lying Clams Left

 

5 Reps. 2 count up, 2 count hold, 4 count down.

Exercise 6: Supine Hip Lift

 

5 Reps. 2 count up, 4 count hold, 2 count down.

Exercise 7: Seated Hamstring Stretch Left

 

DO BOTH SIDES. Hold Stretch for 30 Seconds.

Exercise 8: Standing Calf Stretch Hands On Wall Left

 

DO BOTH SIDES. Hold Stretch for 30 Seconds.

Exercise 9: Kneeling Hip Flexor Stretch Right

 

DO BOTH SIDES. Hold Stretch for 30 Seconds.

Exercise 10: Quad Stretch Foot Supported Left

 

DO BOTH SIDES. Hold Stretch for 30 seconds.