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Cool Down |
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Exercise Name |
Leg Lift Twists |
Exercise Code |
ACDLLT1 |
Exercise Description |
Lay on back with arms out to side |
Exercise Variation |
Can be done by lifting both legs |
Exercise Teaching Hints |
Keep back from arching. Try to keep both arms and shoulders on |
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Exercise Name |
Sitting Hamstring Stretch |
Exercise Code |
ACDSHS2 |
Exercise Description |
Sit in straddle position. Lean to one foot to feel stretch in |
Exercise Variation |
Can also be performed with one leg |
Exercise Teaching Hints |
Go slowly to feel a stretch and do |
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Exercise Name |
Angels |
Exercise Code |
ACDA3 |
Exercise Description |
Lay on back with arms at side and |
Exercise Variation |
Arm motions can be performed while |
Exercise Teaching Hints |
Relax muscles and take deep breaths. |
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Exercise Name |
Ring Stretch |
Exercise Code |
ACDRS4 |
Exercise Description |
Lay on stomach. With hands near |
Exercise Variation |
Perform stretch with elbows |
Exercise Teaching Hints |
Go slowly to feel a stretch along |
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Exercise Name |
V Stretch |
Exercise Code |
ACDVS5 |
Exercise Description |
Lay on back with legs extended and |
Exercise Variation |
Can perform stretch for one leg at |
Exercise Teaching Hints |
Keep back from arching when |
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Exercise Name |
Muscle Relaxers |
Exercise Code |
ACDMR6 |
Exercise Description |
Lay on back, arms at side and legs |
Exercise Variation |
Can also be performed sitting in |
Exercise Teaching Hints |
Use this exercise to take deep |
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Exercise Name |
Rollouts |
Exercise Code |
ACDR7 |
Exercise Description |
Begin sitting in the floor on a |
Exercise Variation |
Begin in tuck position. Hold legs to chest and roll back and forth |
Exercise Teaching Hints |
Keep back from arching or going |
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Exercise Name |
Shake Outs |
Exercise Code |
ACDSO8 |
Exercise Description |
Stand up, feet hip-width |
Exercise Variation |
Move joints at a pace that is |
Exercise Teaching Hints |
Stay loose and relaxed. |
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Exercise Name |
Lower Back/Hamstring Stretch |
Exercise Code |
ACDLBH9 |
Exercise Description |
Lay on back with legs bent. Lift |
Exercise Variation |
Perform this stretch as above but |
Exercise Teaching Hints |
Keep back from arching when |
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Exercise Name |
Quadriceps Stretch |
Exercise Code |
ACDQS10 |
Exercise Description |
Lay face down on floor. Bend one |
Exercise Variation |
Only lift foot and bend knee as |
Exercise Teaching Hints |
Keep hips flat to ground, do not rotate when leg is bent. |
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Exercise Name |
Frog Pose |
Exercise Code |
ACDFP11 |
Exercise Description |
Participants begin standing with |
Exercise Variation |
Exercise can be performed while |
Exercise Teaching Hints |
Relax muscles. Legs should be bent as far as possible and |
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Exercise Name |
Plough Pose |
Exercise Code |
ACDPP12 |
Exercise Description |
Participants lay on back with legs |
Exercise Variation |
Exercise can be performed by using |
Exercise Teaching Hints |
Relax muscles. Participants should be instructed to |
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Exercise Name |
Reclining Side Twist |
Exercise Code |
ACDRST13 |
Exercise Description |
Participants lay on floor on back |
Exercise Variation |
Exercise can be performed with |
Exercise Teaching Hints |
Relax muscles. Shoulders should remain on floor at all |
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Exercise Name |
Downward Facing Dog |
Exercise Code |
ACDDFD14 |
Exercise Description |
Participants begin on all fours, |
Exercise Variation |
Knees can remain bent slightly and |
Exercise Teaching Hints |
Relax muscles. Participants should be instructed to |
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Exercise Name |
Straddle Stand and Lean |
Exercise Code |
ACDSSL15 |
Exercise Description |
Participants stand with feet |
Exercise Variation |
Knees can be bent to assist in |
Exercise Teaching Hints |
Relax muscles. Reach as far as possible to maximize |
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Exercise Name |
Extended Side Angle Pose |
Exercise Code |
ACDESA16 |
Exercise Description |
Participants stand with feet a |
Exercise Variation |
Participants can rest right elbow |
Exercise Teaching Hints |
Relax muscles. Participants should be instructed to |
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Exercise Name |
Bridge Pose |
Exercise Code |
ACDBP17 |
Exercise Description |
Participants lay on back with |
Exercise Variation |
Exercise can be performed with |
Exercise Teaching Hints |
Participants should be instructed |
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Exercise Name |
Thera-band Back Twist |
Exercise Code |
ACDTBT18 |
Exercise Description |
Participants lay on back with arms |
Exercise Variation |
Thera-band can be placed around thigh |
Exercise Teaching Hints |
Hold stretch and relax opposing |
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Exercise Name |
Stability Ball Arch Stretch |
Exercise Code |
ACDSBA19 |
Exercise Description |
Participants lay backwards over |
Exercise Variation |
Participants lay backwards over |
Exercise Teaching Hints |
Relax muscles. Back and arms |
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Exercise Name |
Whole Body Stretch With Ball |
Exercise Code |
ACDWBS20 |
Exercise Description |
Participants stand with feet hip |
Exercise Variation |
Ball should be pushed as far as |
Exercise Teaching Hints |
Relax muscles. Participants should |
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Exercise Name |
Back Stretch on Stability Ball |
Exercise Code |
ACDBSB21 |
Exercise Description |
Kneel behind ball and sit on |
Exercise Variation |
Can also be performed from a |
Exercise Teaching Hints |
Go slowly and feel a stretch in |
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Exercise Name |
Backstroke with Thera-band |
Exercise Code |
ACDBT22 |
Exercise Description |
Place band behind back, one end in |
Exercise Variation |
Can be done with thera-band in front of chest or without a band. |
Exercise Teaching Hints |
Keep band tight enough to feel a |
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Exercise Name |
Shoulder Circles |
Exercise Code |
ACDSC23 |
Exercise Description |
Form a bridge position on a |
Exercise Variation |
Can perform without weights. Can |
Exercise Teaching Hints |
If moving while holding weights, |
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Exercise Name |
Reach for the Sky |
Exercise Code |
ACDRS24 |
Exercise Description |
Step up onto stepper with both |
Exercise Variation |
This exercise can also be |
Exercise Teaching Hints |
Focus on taking deep breaths and |
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Exercise Name |
Hamstring Stretch with Medicine |
Exercise Code |
ACDHSB25 |
Exercise Description |
Stand with feet hip width |
Exercise Variation |
Stand with feet hip-width apart |
Exercise Teaching Hints |
When holding the stretch, do not bounce. |