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SCI Arm Workout - University of Washington
to adjust the height for different exercises. Choose a resistance that you can do for 2 sets of 15 reps If it’s too easy: 1. Move farther away from the wall, or 2. Use the next highest resistance band If it’s too difficult: 1. Move closer to the wall, or 2. Use the next lowest resistance band
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Strengthening and Optimal Movements for Painful Shoulders ...
sci.washington.eduStrengthening and Optimal Movements for Painful Shoulders March 2011 (eAppendixes, Mulroy et al) Volume 91 Number 3 Physical Therapy f 1. eAppendix 1. Continued Warm–up Phase Stretching and Active movements I. Stretching ... perform 3 to 5 motions of each activity without resistance. These movements should be performed gently to help prepare ...
SELF RANGE OF MOTION PROGRAM
sci.washington.eduSELF RANGE OF MOTION PROGRAM FOR PERSONS WITH PARAPLEGIA DAILY Lie on your stomach, preferably with your feet off the bed. This will help stretch and lengthen the muscles in the front of your hips,
Tips for walking stairs
sci.washington.eduWALKING UP AND DOWN STAIRS Preparation for stairs: • Know your limits and your strength. • Make sure the area is well lit and clear of obstacles.
Skin Care & Pressure Sores
sci.washington.eduSkin Care & Pressure Sores, Part 3: Recognizing and Treating Pressure Sores Spinal Cord Injury Model Systems Consumer Information STAGE 2 Signs: The topmost layer of skin (epidermis) is broken, creating a shallow open sore.
Passive ROM for the legs - University of Washington
sci.washington.eduo Place one hand on the patient’s shin and the other cupping the heel o Pull at heel and push with forearm to point toes up o Hold for 30 seconds, repeat ___ times Hip Flexion o Place your hands under the knee and ankle o Lift leg toward chest, allow knee to bend o Slowly lower to starting position o Repeat ___ times
FIBER FACTS - University of Washington
sci.washington.eduRye Bread 1 slice 1.9 0.84 82 Whole wheat bread 1 slice 1.9 0.57 68 White bread 1 slice 0.5 0.15 80 Corn Grits 1 cup cooked 0.5 0.41 145 Whole wheat pasta 1 cup cooked 3.9 0.78 173 White pasta 1 cup cooked 2.3 0.56 197 CEREALS SERVING SIZE FIBER (grams) SOLUBLE FIBER (grams) CALORIES Grape Nuts 1 cup 10 5.07 380 Raisin Bran 1 cup 8 1.97 186
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www.racgp.org.auTie your resistance band into a loop. Place the looped resistance band around the leg of a chair. Sit on the chair and put your leg into the loop with the band just above your ankle. Straighten knee to about 2/3 straight Progression Use appropriate level of resistance band – red through to black or ankle cuff weight.
Throwers Ten Exercise Program - University of Florida
www.ortho.ufl.eduIn addition, all exercises included are specific to the thrower and are designed to improve strength, power and endurance of the shoulder complex musculature. What you will need: 2 pound dumbbell Chair Table to support your body 1 Light Resistance Band Tube (can be purchased at a sporting goods store for less than $10)
Rotator Cuff and Shoulder Conditioning Program
orthoinfo.aaos.orgEquipment needed: Use an elastic stretch band of comfortable resistance. As the exercise becomes easier to perform, progress to 3 sets of 12 repetitions. If you have access to a fitness center, this exercise can also be performed on a weight machine. A fitness assistant at your gym can instruct you on how to use the machines safely.