Rehabilitation and fitness videos - Physical therapy

Fitness and rehabilitation videos from The Stone Clinic to help keep you ... A great exercise series that works effectively for lower extremity stability. Skiptomaincontent TheStoneClinic Physicaltherapy Rehabilitationandfitnessvideos KneeRehabilitation KneeROMExercises:TowelKneeRangeofMotion Share KneeROMExercise:Feet-On-BallRoll-In Share Watchall4videos LegExercises LowerExtremityExercises:Squats Squatsareanexcellentwaytostrengthentheglutes,hamstrings,andinnerthighs. Share "AroundtheWorld"LegExercise Agreatexerciseseriesthatworkseffectivelyforlowerextremitystability.Itisgreatforrunners,soccerplayers,lacrosseplayers,skaters,skiers;justabouteveryone. Equipment:theraband Start:Youwillneedtomakealoopandplacetheknotoftheloopinthedoor.Closethedoorsothatthebandissecure. Takeafewstepsawayfromthedoorwiththebandplacedaroundtherightankle(asshown)oryournon-involvedleg.  Facethedoor,orreferredtoas"north,"andwithcontrolslowlykickbackyourleg.Makesureyourabdominalsareengagedandthatyourhipsstaylevel.Youwillfeelyourstandinglegdoingmostofthework. Turn180*,facingsouth,andproceedtokickforwardwithaslowandcontrolledmotion. Nextturneastorwest,andkickthelegeitheroutorin.Makesuretoturnanother180*toworktheoppositemotion. Tomakethiseasier,youcantapyourtoeeachtimeyoukickbackandprogresstokickingbackwithoutatoetapasyourbalanceandstabilityimproves.Youcanalsoplacethebandaboveyourknee,ontoyourthigh,toavoidanytorqueintheknee.Remembertokeepasoftbendinyourstandingleg.Repeat3x10eachdirectionandeachleg. Formoreinformation,visit:www.stoneclinic.com/rehab Share Watchall22videos ShoulderandArmExercises ShoulderWallwalk Theexercisecanhelpyouachievebetteruseofyourshoulderbyimprovingitsrangeofmotion. ToStart:Findanopenwallordoorjam. Facingthewallslowlywalkyourfingersupthewall.Youwalkupasfarasyoucanwhilemaintainingthespacebetweenyourshoulderandyourear.Thismaydecreasehowmuchrangeofmotionyouachieveinitiallybutitwillyourmechanicscorrectanddecreasethechanceofdevelopingcompensations. Onceyouhavethereachedyourmaximalheight,holdfor3-5secondsandthenslowlywalkyourfingersbackdown.Repeatthisfor10repetitions. Formoreinformation,pleasevisit:http://www.stoneclinic.com/rehab/ Share ShoulderIsometrics Helpkeepyourmuscletoneandawakeafterhavingshouldersurgery.Isometricsaskmusclestofirebutwithoutmovingthejoint. Start:Standingnearadoorwayorwallwithyourelbowbent. ExternalRotation(ER):Standwiththebackofyourwristagainstthewall.Keepyourwristneutralasyouapplyaforceexternallyasifyourpalmwasgoingawayfromyou.Startwith20%forceandslowlyworkupto80%.Holdfor5-10secondsfor10repetitions. InternalRotation(IR):Standontheothersideofthewallwithyourpalmfacingthewall.Applyasub-maximalforcewithoutelicitingpain.Startwith20%forceandslowlyworkupto80%.Holdfor5-10secondsfor10repetitions. Abduction:Standwithyourelbowagainstthewall.Applyforcethroughtheelbow.Startwith20%forceandslowlyworkupto80%.Holdfor5-10secondsfor10repetitions. Adduction:Stepawayfromthewallandplaceatowelbetweenyourarmandyourthorax(ribcage).Applyaforceasifyouaresqueezingyourside.Startwith20%forceandslowlyworkupto80%.Holdfor5-10secondsfor10repetitions. Flexion:Facethewallandapplyforceintothewallthroughyourwristkeepingyourwristinneutral.Startwith20%forceandslowlyworkupto80%.Holdfor5-10secondsfor10repetitions. Extension:Faceawayfromthewallandapplyforcethroughtheelbow.Startwith20%forceandslowlyworkupto80%.Holdfor5-10secondsfor10repetitions. Share Watchall26videos AnkleandFootExercises AnkleSprain Share Foot&AnkleExercise:TowelToeCurls Theseexercisesaregreatexercisesforrunnerstodowhiledealingwithplantarfasciitistostrengthenintrinsicfootmuscles. Share Watchall5videos BackExercises BirdDogBackStabilizationExercise Thisexercisefocusesonthemusclesthatstabilizeyourback.Astablebackisthekeytocontrolledmovementandneededforeveryactivityand/orsport. Thisexerciserequirescoreactivationandstabilizationwithextremitymovement.Thechallengeistokeepyourbackandpelvisstraightandstillbyengagingyourcoremuscles.Theexercisestartswithyourarmsandasyouincreaseyourstrengthandstabilityyoucanprogresstolegs,thencombinethetwo. Start:Onhandsandkneesdirectlyundertheshoulderandhips,respectively.Youcanplaceaballordowelonthesmallofyourbackasatactilecue.Tightenyourabdominals. Withyourcoreengagedliftonearmupwhilekeepingyourbackperfectlystill.Returntostartandperformwithotherarm.Repeatfor10reps2-3sets.  Progression:withyourcoreengaged,extendonelegbackwhilekeepingyourbackandpelvisperfectlystill.Returntostartandperformwithotherleg.Repeatfor10reps2-3sets. Finalprogression:Withyourcoreengaged,extendonearmandtheoppositelegwhilemaintainingastraightspine.Returntostartandperformwiththeotherarmandleg. Youwantthemotiontobeslowandcontrolled. Formoreinformation,pleasevisit:http://www.stoneclinic.com/rehab/ Share LowBackPainExercises Asimpleandsafeexercisethatcanhelpyoualleviatelowbackpain.Whenyouareexperiencinganacuteboutoflowbackpain,itisimportanttoactivatethesurroundingmusculatureaswellashydrateyourjoints. YouwillneedtoLogRolltogetontoyourbackandbendyourkneestoacomfortableposition. Thinkofyourpelvisasabowlandrollyourpelvisback,"spillitouttheback,"thenrollyourpelvisforward,"spillitoutthefront."Thismovementshouldbepain-free.Repeatfor10repetitions.  Nextyoucanbringonekneetoyourchest,givingagentlesqueezetothekneetogetapain-freestretchinyourback.Performwithbothlegsbutmakingsureyoumoveinaslowandcontrolledmanner.Holdeachstretchfor15seconds.Perform2-3timesperleg. Toperformadoublekneetochesttoincreasetheamountofstretch,bringonekneetoyourchest,thenlifttomeettheotherandpullyourkneesgentlytoyourchest.Holdfor15seconds.Ifthispositioniscomfortable,youcanrocksidetosideorforwardandback.  Moveonelegatatimeasyoubringyourlegsdown.Keepyourabdominalsengagedtoprotectyourback. Rotations: Withyourkneebentandfeettogether,slowlylegyourkneesfalltoonesideandthentotheother.Keeptherangeofmotionlimitedtostayinthepain-freerange. HamstringStretch: Thehamstringsconnecttoyourpelvisandhaveamajorinfluenceonyourback.Toprovideagentlestretch,bringonekneetoyourchest,grabbehindyourkneeandextendyourlegup.Youshouldnotexperienceanincreaseinnumbnessortinglingorlowbackpain.Ifyouexperienceanysymptomsotherthanagentlepull,lessenthestretchbylettingyourlegdownorstopthestretchaltogether.Holdfor15seconds. Formoreinformation,visitwww.stoneclinic.com/rehab Share Watchall9videos Stretching CalfStretch Aperfectstretchthatwilladdresstightnessinthebackofyourleg. Thefirststretchaddressesthesuperficialmuscle-thegastrocnemius.Positionyourselfnearawallorcountertop,placeonelegbackandgentlyleanintothewalltotakeuptheslack.Makesurethatyourtoesarepointingforwardandyourheelisontheground.Holdthisfor30seconds. Thenextstretchisforthedeepercalfmuscle-thesoleus.Todothis,youwillneedtobringyourbacklegclosertothewallandgetintoasmallkneebendwhilekeepingyourheeldown.Leanintothewall.YouwillfeelthisstretchclosertotheheelorintheAchillestendon.Holdfor30seconds. Analternativeistoplaceyourtoesontothewallandthenbringyourbodyclosertothewall.Youmayexperienceastretchinthefootaswell.Holdfor30seconds. Remembertoperformtheseexercisesonbothlegs. Formoreinformation,visitwww.stoneclinic.com/rehab Share PrayerStretchSpineStretch Greatstretchforthelowerback-alsoyourlats. Startingposition:onallfours.  Endingposition:Reacharmsallthewayforward,whilesittinghipsontoyourheelsintocomfortablestretchposition. Modifications:youcanputayogablockunderyourhipstodecreasepressureonyourknees. Formoreinformation,visitwww.stoneclinic.com/rehab Share Watchall11videos FullBodyExercises FullBodyExercise:VariationonaSide-lyingStraightLegRaise Share FullBodyExercises-SingleLegDeadlift Share Watchall6videos Corestrengthexercises RussianTwistswithMedicineBall Getsomerockingabs!Thisisagreatexercisethattargetsyourobliques.Allyouneedisamedicineballordumbbell.Tostart:positionyourselfonamat.Startwithyourfeetonthegroundandyourtrunkslightlyback.Twisttooneside,taptheball,thentwisttotheoppositeside.Tomakethisharder,youcanbouncetheball.Tomakeitevenharder,liftyourfeetupofftheground. Repeat3setsfor10repetitionsperside.Formoreinformation,visitwww.stoneclinic.com/rehab Share CoreStaticObliques Thisisanadvanceexerciseforobliquestrengthening.Youwillneedaphysioball. Startataslightinclinewithyourtrunkbehindyourhips.Usingyourrightarm,gofromyourlefthiptoyourrightshoulder.Holdthispositionfor5seconds.Repeatfor10repetitionsandswitchsides.Youcanaddweight,butstartlight,andbuildupthestrengthandenduranceofyourobliques. Formoreinformation,visitwww.stoneclinic.com/rehab Share Watchall20videos AgilityExercises DoubleLegHopCross Getfasteronyourfeetbypracticingthisagilitydrill.Agilityisyourabilitytochangedirectionorbodypositionquicklyandeffectively. ToStart:placetapedownina"t"orcrossformcreating4quadrants.Youwillstartinonequadrant(doesnotmatterwhichone). Withbothlegs,jumpforwardwithoutbrushingthetapeandintothefrontquadrant.Thenjumpback.Nextjumptothediagonalquadrant,thenjumpback.Finallyjumptothesidequadrantandreturnback.Youcanpracticethisexercisein30secondsbouts.2-3times. Toprogress:Performthissameexercisebutwithoneleg.Makesuretopracticeonbothsides. Formoreinformation,pleasevisit:http://www.stoneclinic.com/rehab/ Share BoxJumpAgility Thisisagreatdrillthathelpsyouworkonpowerandexplosion. Equipment:aboxorbench Standapproximatelyonefootlengthbehindthebench.Usingyourarmsandlegs,jumpontothebox.Youshouldlandquietlyandwithyourkneesinlinewithyour2ndand3rdtoes.Youcanstepdownorjumpdownandcontinuetorepeat.Ifyouincreasethespeed,youwillnoticethatyourheartratewillincreasethusgivingyouacardiovascularworkoutaswell.Perform3x10orfor1-2minutessegments. Formoreinformation,visit:www.stoneclinic.com/rehab Share LiveintheSanFranciscoBayArea? Callforinformationortobookanappointmenttoseeusinperson  415-563-3110 OutsideoftheBayArea? If,likemanyofourpatients,youdon'tliveintheBayArea,weofferacomplimentary phoneconsultationservice.  BookaComplimentaryConsult Relatedcontent BlogVideos MakeTomorrowHappenToday “Tomorrow”istheworstwordinmyworklife.When... Blog RogerFedererandtheEndofAthlete’sKnee RogerFedererhasretired,mostlyduetohisknee... 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