Name: Playbook - Joseph Bird - Physiotherapy (Chair)
Uploaded: 2022-12-01T12:12:54.616Z
Duration: 60 min
Description: Physiotherapy (Chair)

This physio routine was created for people with limited equipment. A chair can be used for the following exercises accompanied by a partner.

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

Sit tall with the abs engaged and push one arm at a time straight out in front of you without locking the joints. Rotate your torso in a pointing motion. Bend the elbows and pull them back, squeezing the shoulder blades together.

Bring the elbows just slightly behind the torso. Continue pushing forward and pulling back for 2 sets of 20 reps.

Seated rotational stretch

•Sit up right stretching out your left arm with the palm of your hand facing upwards. 

•Ask your partner to gently and slowly rotate the wrist and arm back and forth.

•Repeat on opposite arm

Wrist and arm rotation stretch

•Sit upright and get your partner to gently push your upper knee sideways over the other leg with their hand until you feel a slight stretching sensation over the outer side of the hip and thigh on that side.

•Hold the position for a count of 6, the relax completely. 

•Repeat on other leg

Hip abductor stretch

•Ask your partner to sit on a chair to maintain its stability. 

•Stand behind the chair holding the chair with your hands shoulder width apart.

•Slowly go into a squat position and repeat as necessary

Physiotherapy (Chair)

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