Safe and Easy Exercises for Everyday

Bryan DeJarlais, SPT, CSCSUniversity of Wisconsin-La Crosse

Ministry Saint Joseph’s HospitalInpatient Physical Therapy Clinical Rotation

Presentation OutlineStretches Exercises

▫ Calf▫ Hamstring▫ Adductors▫ Quads/Hip Flexor▫ Chest

…and a few words on body mechanics, posture and diet

• Lower Body▫ Wall Sit▫ Heel/Toe Raise▫ Leg Side-Raise▫ Chair Squat▫ Lunge

• “Core”▫ Bridges▫ Dead Bug▫ Bird-dog

• Upper Body▫ Chair Dips▫ Wall Push-ups

Stretches - Calf

Stretches - Hamstring

Stretches - Adductors

Stretches – Quad/Hip Flexor

Stretches - Chest

Stretches

•Hold for 30-60 seconds

•Gentle!

•Get comfortable▫No wincing▫No holding your breath

•Be in control

Exercises – Wall Sit

Exercises – Heel/Toe Raise

Exercises – Leg Side-Raise

Exercises – Chair Squat

Exercises – Lunge

Exercises – Bridges

Exercises – Dead Bug

Exercises – Bird-dog

Exercises – Chair Dips

Exercises – Wall Push-Up

Exercises

•Start with 2 sets of 10

•Progress/Regress as needed▫Do what you can safely handle▫Avoid injury, go slow

•A word on soreness…

Mechanics and Education

•Standing & Sitting Posture▫Chest out, shoulders back▫Be as “tall” as you can

•Safe Lifting▫Lift with your legs▫Back flat▫Keep it close!

Mechanics and Education, con’t•General Advice

▫Take the stairs

▫Park further away

▫Eat better MORE fruits & veggies LESS chips & soda How does food make you feel?

Thank You!

Questions?Please contact me at: dejarlai.brya@uwlax.edu