Exercise Program For: Date: 26/10/2007

Jorn Page: 1

Crisscross Inter AROM shld retract bil stand arms overhead

• Lie on back with hips and knees at 90 degrees as shown. • Lying on your stomach with arms overhead, elbows straight holding a
• Place hands behind neck for support, inhale and lift head and upper body theraband.
up into start position. • Lift arms, pull band open
• Exhale and twist upper body to right, and extend left leg. • Squeeze shoulder blades together.
• Bring bent knees together and crunch up. • Relax and repeat.
• Finish first set to the right, rest, then do set to the left
Perform 2 sets of 10 Repetitions, once a day.

Perform 2 sets of 6 Repetitions, once a day. Perform 1 repetition every 4 Seconds.

Perform 1 repetition every 4 Seconds.

AROM shld flx bil at wall (bent elbows) Resist shld retract bil sit on Ball w/elastic

• Stand against wall. • Position arms out from sides, elbows bent to 90 degrees, as shown.
• Keep knees bent and push lower back into the wall while pulling stomach • Sit on ball squeezing small ball between knees
in. • Grasp elastic in hands.
• Keep right arm up against the small ball, push arm back against the ball, • Pull back, bringing shoulder blades together.
pushing lower back into the wall. • SECOND SET
•
Perform 2 sets of 10 Repetitions, once a day. • PULL BAND BACK WITH STRAIGHT ARMS.
Special Instructions:
Perform 1 repetition every 4 Seconds.
Maintain proper posture.
Perform 2 sets of 12 Repetitions, once a day.

Use gray Elastic.

Perform 1 repetition every 4 Seconds.
Stretch Rhomboids, wrist flexors bil (front)

• Interlock fingers of both hands.

• Straighten arms in front, ROUND CHEST AND TUCK CHIN IN.
STRETCH FORWARD UNTIL YOU FEEL STRETCH IN UPPER BACK.
Perform 1 set of 4 Repetitions, twice a day.

Hold exercise for 5 Seconds.

Issued By: Bridget Signature: ____________________________

These exercises are to be used only under the direction of a licensed, qualified professional.
Marica Kok Fisioterapie Except as to user supplied materials, Copyright 1995-2005 BioEx Systems, Inc.