leg extension
009
15 times/set
3 sets
1 times a day
Advanced Rehabilitation
1000 NW. Main St.
Gardens, FL 33333 Phone (800) 555-1000
Custom chart for Paul Jacobs
leg extension 009 | Lie on ground, arms crossed behind neck with left leg crossed over right leg. Push ball forward with right leg, ball rolling underneath the foot. Straighten right leg. 15 times/set 3 sets 1 times a day |
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 lumbar extension in prone position 010 | Lie on ground with arms flat on ground, feet on top of ball. Lift lower back off of ground until the chest, stomach and lower legs are raised in the air. 15 times/set 3 sets 4 times/week |
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 anterior leg extension 011 | Squat over ball with left leg extended behind the body, right knee bent at side of ball. Position both hands on top sides of ball. Push body up away from ball using left leg and shoulders. 15 times/set 3 sets 2 times a day |
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 lateral shoulder extension 012 | Sit on floor with left knee bent with foot behind body, right foot placed on left knee. Left arm to side and right arm resting on ball. Stretch to right until side of chest is resting on ball. 15 times/set 3 sets 2 times a day |
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 leg plantar flexion 013 | Begin in a standing position. Lean forward and place hands on the ball while keeping back straight and the knees slightly bent. Lift both heels. Lower and repeat. 15 times/set 3 sets 2 times a day |
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 Leg adductors flexion 015 | Sit on ball, knees bent, both feet resting on ground. Place a small ball between the knees. Squeeze the knees together. Release and repeat. 15 times/set 3 sets 2 times a day |
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 Abdominal flexion 016 | Lie with back on the ball, knees bent and feet flat on the ground, hands behind the head. Using the stomach muscles, lift the shoulders off of the ball. Lower and repeat. (ab crunches) 15 times/set 3 sets 2 times a day |
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 Pectoral and Triceps pull 018 | Lie face down over the ball as demonstrated. The hands should be shoulder width apart. Keeping the back straight, bend the elbows and lower the body toward the ground. Push up and repeat. 15 times/set 3 sets 2 times a day |
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 Lateral lumbar rotation 025 | Begin by lying on the back with the knees bent and the calves on the ball. The arms should be extended from the sides. Keeping the legs on the ball, lower the knees the right. 15 times/set 3 sets 2 times a day |
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 Push ups on top of ball 030 | Position the body over the ball as demonstrated. The legs should be extended with the feet shoulder width apart. While keeping the aligned, bend the elbows and lower the body over the ball. 15 times/set 3 sets 2 times a day |
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 act resis medial leg rotation 039 | Begin by lying face up over the ball as demonstrated. The feet should be shoulder width apart. Bring the knees together. 15 times/set 3 sets 2 times a day |
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 arm flexion with ball 040 | Begin by lying on the back with the knees bent. The arms should be extended above the head, holding the ball in both hands. Keeping the arms extended and the back on the floor, bring the ball towards the knees. 15 times/set 3 sets 2 times a day |
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 leg flexion 051 | Lie on back with ankles resting on the balll. Lift buttocks up as demonstrated. Lift one leg off of ball and lower leg back to ball. Lift other leg off of ball and lower leg back to ball. Lower buttocks and repeat. 15 times/set 3 sets 2 times a day |
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 Knee flexion with ball 057 | Lie on back with heel resting on top of the ball and the leg straight. Bend the knee as far as possible. Straighten the leg and repeat. 15 times/set 3 sets 2 times a day |
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 alternate lumbar extension 060 | Begin by lying with the hips positioned over the ball as demonstrated. Extend the left leg while lifting the right arm. Hold. Return to start position and repeat with the right leg and the left arm. 15 times/set 3 sets 2 times a day |
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 bilateral arm rotation 075 | Begin in a kneeling position with arms on either side of the ball, as demonstrated. Place the low back in the proper posture. Slowly roll the ball towards the left, contracting the abdominal muscles. Roll the back back to the starting position and repeat to the right. 15 times/set 3 sets 2 times a day |
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This technical chart has been created by DocuRehab - http://www.docurehab.com