Name: Playbook - Joseph Bird - Physiotherapy Assisted
Uploaded: 2022-12-01T12:11:50.595Z
Duration: 15 min
Description: Physiotherapy Assisted

This is a five exercise routine that can be done with a partner. This is a five exercise routine which covers all of the body. this can be suitable for somebody who’s struggling to carry out the physiotherapy independently.

Sit up straight so you have good posture on the exercise ball. Ensure you have someone to keep you legs in a locked position. Engage your core, remember you have no back support so you have to sit up straight and tuck in your stomach. You need to twist, squeeze in the oblique, come back to the centre and twist the opposite way. Repeat both sides. Make sure you breath when you contract and exhale when you twist.

Seated Twist (single arm)

Sit up straight and make sure your feet are hip width apart. Position leg at a slight angle. Rotate the left ankle as if you are using your toes to draw circles. Time it or count the number of circles you make on your left leg. Then repeat the same process with your right leg.

Ankle Circles

Lie down on your back with both legs straight. Bend your left leg at a 90 degree angle. Push towards your right quad, back and forth. Change position and repeat with right leg.

Lateral Pelvic Tilt

Sit in a chair and rest your forearm on your thigh. Turn your palm up and down without moving your elbow. Hold each position for five seconds. Return to starting position and switch arms.

Wrist Supination/Pronation

Stand in an upright position with feet slightly apart. Raise arms outwards in a straight position. Hold your friends/partners hands to help support your weight. Slowly bend downwards towards the floor in a seated position, continuing until you are laying flat on the ground.

Physiotherapy Assisted

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