Patient Exercises
Platinum Health Corrective Exercise Session
Wall Angel
Stand flat against a wall. Begin with arms bent at sides (as pictured), then slowly reach arms up over your head until they touch. Then slowly return arms to the starting position, trying to tuck them down into the ribs. Do your best to maintain contact with the wall with your hands, elbows, head, and upper back throughout the entire movement. Perform 10 repetitions of this exercise per day.
Seated Glute Stretch
Sit tall with one ankle placed on top of the opposite knee. Rest your forearm on top of the bent knee and slowly lean forward, bringing the chin down to the shin. Hold the stretch for 30 seconds on each leg. Remember to take deep breaths and relax into the stretch!
Ballerina Glute Stretch
Begin exercise sitting tall with one ankle placed on the opposite knee. Reach up and over your head towards your ankle, stretching out your glute and flank. To enhance the stretch, place your free hand on the bent knee, and gently press downwards. Hold this stretch for 30 seconds on each side at least 1 time per day!
Standing Calf Stretch (Stairs)
Begin exercise standing on stairs. Slowly slide feet backwards until the heels are hanging off of the edge. Make sure to hang onto the wall or railing for safety! Allow heels to drift downward, feeling the stretch all the way down the calf muscles. Hold this stretch for 1 minute once per day!
Standing Calf Stretch (Wall)
Begin by standing with one leg placed back, and the other forward in a slight lunge. Then slowly lean forward until hands come into contact with the wall, stretching the calf of the back leg. Make sure to keep both ankles on the ground during the entire exercise! Hold this stretch for 30 seconds on each leg once per day!
Standing Door Chest Stretch
Stand with one arm on each side of the door frame at a 90 degree angle. Step through the doorway with one foot to begin the stretch, looking upwards as you do. Hold this stretch for 30 seconds at least 1 time per day!
Neck Stretch
Stand tall with fingers interlaced behind your back. Slowly drop one ear to your shoulder, then rotate the head to look upwards ever so slightly. This will create a nice stretch along the side and front of your neck. Hold this position for 10 seconds, then slowly repeat on the opposite side. Repeat this exercise 3 times per side, totaling 60 seconds.
Foam Rolling: IT Band
Lying on your side, place the foam roller just above your knee. Prop yourself up using your bottom arm, and set your free hand on your hip. You can use your bottom hand and back foot to slowly roll over the foam pad. Roll this area for 30-60 seconds. If you happen to find one spot that hurts particularly badly, stop rolling and instead lean into the pad. This will help to release the extra tension. Repeat on the opposite leg.
Hip Abductor/Glute
Lying on your side, place the foam roller along the outside of your hip. Prop yourself up using your bottom arm, and set your free hand on your knee or hip. You can use your bottom hand and back foot to slowly roll over the foam pad. Roll this area for 30-60 seconds. If you happen to find one spot that hurts particularly badly, stop rolling and instead lean into the pad. This will help to release the extra tension. Repeat this movement on the glute (pictured above), by rolling slightly onto your back. Do one side at a time, repeating each movement on both legs!
Lacrosse Ball: Lower Back
Place a firm ball (lacrosse ball preferred, tennis ball is fine) just below your ribcage on one side of your spine. Hold the ball there as you lean backward against a wall. You can then move side to side, or up and down to roll the ball across the muscle. Be careful not to allow the ball to move over your spine, as it can cause discomfort. Perform this exercise for 30-60 seconds on each side of the spine.
Lacrosse Ball: Upper Back
Place a firm ball (lacrosse ball preferred, tennis ball is fine) between your spine and one shoulder blade. Hold the ball there as you lean backward against a wall. Then, move up and down to roll the ball across the muscle. Be careful not to allow the ball to move over your spine or shoulder blade, as it can cause discomfort. Perform this exercise for 30-60 seconds on each side of the spine!
Back of the Neck
Start with the ball placed at the base of the skull, right where the head meets the neck. Lean back against a wall, and use your neck to look left and right like you are saying no. This will roll the ball over the muscles in the back of the neck. Perform this movement for 30-60 seconds!
Plank with Glute Squeeze
Begin in the plank position on forearms. Squeeze the glutes and brace the abdominals to engage the core and bring your body into a position parallel to the floor. Aim to hold this position for a start of 30 seconds, gradually working your way up to 90 seconds - 2 minutes.
Bird Dog
Begin on hands and knees with head in neutral position. Slowly raise your left arm and right foot until they are both extended fully. Hold this position for 1-2 seconds before slowly returning to the starting position. Repeat with the opposite arm and leg. Perform 5 repetitions on each side per day.
Glute Bridge
Begin by lying flat on back, with knees bent and feet on the floor. Arms can be straight up or flat on the floor by your sides. Press your weight into your heels and squeeze your glutes to lift your hips up off of the floor. Hold for 5-10 seconds before lowering down to the starting position. Perform 10 repetitions per day.
Dead Bug
Start by laying on the ground with arms and knees pointing towards the ceiling. Slowly lower your left leg and right arm until fully extended, but not touching the ground. Hold this for 5 seconds before slowly returning to the starting position. Repeat this with the right leg and left arm. Perform 5 repetitions per side once per day.
Assisted cat cow
Find a couch, chair or table. If you have a hardwood floor or sensitive knees, put a blanket down or foam roller down. Kneel in front of the table approximately 3 feet. Kneel and place your elbows on the table. Move your hips closer towards your heels while looking upwards. 5 - 10 seconds Next arch your back like a cat tucking your chin to your chest. Repeat this 3x.
Assisted Cat Cow Standing
The next exercise is similar but done standing. Have both hands placed on an elevated surface like a table. First sink your chest as low as it will go while raising your head 5-10 sec. Next arch your back like a cat and tuck your chin to your chest. Repeat 3x
Thoracic rotation
This can be done on a floor or bed. Side lying- lay on your side, rotate your superior arm across your body towards the opposite side while keeping your knees pressed together on the opposite side. 30 sec minimum. Repeat for the opposite side.
Resistance band forward
Hold a resistance band in front of your chest with both hands together. Pull the ends of the band apart so that both hands go behind your chest. Perform 10x.
Resistance band Backwards
Hold a resistance band behind your back. Pull the ends of the band apart so that both hands go behind your chest. Have the backs of your hand facing the ceiling Perform 10x.
Pelvic Tilt
Start on a flat surface. Flat back, knees bent and heels flat on the ground. Squeeze your glutes (butt muscles) and push off with your heels. Repeat 10x.
Single Leg Pelvic Raise
Similar to above, with one knee bent and one leg flat on the ground. Squeeze only one side (example shown is the left side). Raise hips off the ground by squeezing your glute. Perform on both sides. Repeat 10x.
Side Lying Kicks
Laying on one side. Kick your leg forward 10x, kick your leg backwards 10, and then a full kick 10x (fully forward to fully backward in one motion). Repeat on the opposite side.
Up Downs
Side Lying. Raise your superior leg straight up in the air, drop your leg down to starting position. Repeat 10x, Repeat on the opposite side.
Side Lying Circles
Laying on one side. First move your superior leg in a clockwise circle. 10x Then move your superior leg in a counterclockwise circle. Repeat 10x. Switch to the opposite side and repeat with the opposite leg.
Side Lying Bicycles
Lay on your side. Move your superior leg forward with your knee bent. Next push backwards as if you were pushing a bike pedal. 10x. Next move your superior leg in the opposite direction 10x. Switch sides and repeat with the opposite leg.
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