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Holistic Physical Therapy

Office: 300 Main St., Suite 5, HMB, Ca 94019

Telephone: 650-560-8043

Email: office@nopain.com Website: WWW.nopain.com

Issued By: Sample Issuer

Note: Remember to use proper form when exercising.

List of Exercises:

  • 1. AROM lumbar alt arm/leg (hip bird dog) w/ball

    Exercise Instructions:
    • Begin lying with hips over ball as shown.
    • Extend the right leg while lifting the left arm.
    • Hold 2-3 secs.
    • Return to start position and repeat with left leg and right arm.
    • Perform 5 sets of 1 minute(s), once a day.
    • Use Ball.
    • Rest 1 Minute between sets.
    • Perform 1 repetition every 4 Seconds.
    Watch Video NOW
  • 2. Resist shld ext bil stand w/elastic

    Exercise Instructions:
    • Secure elastic at waist level as shown.
    • Face toward elastic.
    • Grasp elastic in hands, and pull backwards, keeping elbows straight.
    • Return to start position.
    Special Instructions:
    Maintain neutral spine in low back.
    • Perform 3 sets of 10 repetition(s), once every other day.
    • Use Red Elastic.
    • Rest 1 Minute between sets.
    • Perform 1 repetition every 4 Seconds.
    Watch Video NOW
  • 3. Resist elbow flx diag alt bil w/wt (Buzzy Curl)

    Exercise Instructions:
    • Begin with feet about hip distance apart.
    • Hold weights in hands at sides, palms inward.
    • Bend elbow, lifting one weight up and across to center of chest with palm facing chest.
    • Lower weight while raising other weight in the same manner.
    • Perform 3 sets of 10 repetition(s), once every other day.
    • Use 5 Lbs.
    • Rest 1 Minute between sets.
    • Perform 1 repetition every 4 Seconds.
    Watch Video NOW

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Not all exercises in this program have B/W Line Drawings. If you print some exercises will print with photos. Do you still want to print the program?