PT aide exercises

For 360 PT job

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

Supine ab marching - Ab Brace Hooklying

March - Core marching

Begin supine with your knees in the air, core

braced.

Slowly control one leg down until your heel

taps the ground, then return it to the starting

position

Keep your core engaged the entire time. DO

NOT let your lower back arch.

Repeat 10 Times

Hold 1 Second

Complete 2 Sets

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

Forearm Plank with Hip Abduction Toe Tap

Begin in a forearm plank. Engage your core as

you tap your foot out to the side and back.

Repeat 10 Times

Hold 1 Second

Complete 2 Sets

Perform 2 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

Foot Planted TA Band March

Lie supine with feet hip width on the floor, band

tied around the knees.

Create core tension by pressing the low back

into the floor and pulling the ribs down.

Breathe! Hold this position as you lift one leg,

bringing the knee towards the same side

shoulder as far as able without changing back

position. Then return to start and repeat with

the opposite leg.

** only move as far as able without changing

back posture or creating pain.

Repeat 12 Times

Hold 1 Second

Complete 2 Sets

Perform 1 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

Side Plank with Knee Drive

1. Ly on side and prop yourself up with elbow

2. Bring one leg (the one not touching the

ground) up towards the chest into a high knee

positon

Repeat 10 Times

Complete 2 Sets

Perform 1 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

Sciatic Nerve Glide

Lie on your back with your hip and knee bent

to 90 degrees, and holding the back of your

thigh. Point your toes and straighten the knee

until you feel a stretch in the back of the thigh.

Then return to starting position with foot curled

towards head.

Repeat 10 Times

Complete 3 Sets

Perform 1 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

Dead bug

Lay on your back with a strap/belt/towel under

your low back. Your knees should be bent with

your feet flat on the floor.

Lift your arms up so they are straight in front of

you, like in the photo. Brace your core by

pulling your lower ribs towards your hips and

your belly button towards your spine. Your

back should be flat on the ground.

Once your core is brace, lift your knees up to

90 degrees. Keep your knees apart and your

feet apart.

Have someone gently pull on the strap thats

under your back. They should not be able to

move it. If they can, it means your back is not

flat on the ground and you are not bracing your

core correctly.

Be sure to maintain your breathing throughout

the exercises.

Hold 1 Minute

Complete 3 Sets

Perform 1 Times a Day

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QUADRUPED ALTERNATE ARM AND LEG

WITH ELASTIC BAND - BIRD DOG

Start in a crawling position. Attach an elastic

band to one foot and hold the other end with

your opposite arm. Begin to perform alternate

arm and leg lift on the side with the elastic

band attached as shown.

Perform on one side and then perform on the

other side.

Repeat 10 Times

Hold 1 Second

Complete 3 Sets

Perform 1 Times a Day

VIDEO

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PIRIFORMIS STRETCH MODIFIED 3

While lying on your back and leg crossed on

top of your opposite knee, hold your knee with

your opposite hand and bring your knee up

and over across your midline towards your

opposite shoulder for a stretch felt in the

buttock.

Hold 30 Seconds

Complete 3 Sets

Perform 1 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

SIDE LYING QUADRATUS LUMBORUM

STRETCH - QL STRETCH

Start by lying on your side with your knees

bent. Next, lower your legs off the front of the

table/bed and allow your pelvis to bend for a

stretch to your lower back.

Hold 30 Seconds

Complete 3 Sets

Perform 1 Times a Day

VIDEO

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

QUADRUPED ALTERNATE ARM AND LEG -

BIRD DOG

While in a crawling position, tighten/brace at

your abdominal muscles and then slowly lift a

leg and opposite arm upwards. Your hip will

move into hip extension on the way up. Lower

leg and arm down and then repeat with

opposite side.

Maintain a level and stable pelvis and spine

the entire time.

Repeat 20 Times

Hold 1 Second

Complete 3 Sets

Perform 1 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

PRONE PRESS UPS

Lying face down, slowly press up and arch

your back using your arms.

Repeat 10 Times

Hold 1 Second

Complete 2 Sets

Perform 1 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

CHILD POSE - PRAYER STRETCH

While in a crawl position, slowly lower your

buttocks towards your feet until a stretch is felt

along your back and or buttocks.

Hold 30 Seconds

Complete 3 Sets

Perform 1 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

LOWER TRUNK ROTATIONS - LTR - WIG

WAGS - KNEE ROCKS

Lying on your back with your knees bent,

gently rotate your spine as you move your

knees to the side and then reverse directions

and move your knees to the other side. Repeat

as you move through a comfortable range of

motion.

Repeat 20 Times

Hold 1 Second

Complete 3 Sets

Perform 1 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

BRIDGE - BRIDGING

While lying on your back with knees bent,

tighten your lower abdominal muscles,

squeeze your buttocks and then raise your

buttocks off the floor/bed as creating a "Bridge"

with your body. Hold and then lower yourself

and repeat.

Repeat 20 Times

Hold 1 Second

Complete 3 Sets

Perform 1 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

WRIST EXTENSION CURLS - TABLE

Hold a small free weight / dumbbell, rest your

forearm on a table and bend your wrist up and

down with your palm face down as shown.

Repeat 20 Times

Hold 1 Second

Complete 3 Sets

Perform 1 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

Wrist Flexion Table Stretch

Place back of hand on table with fingers

pointing towards you. Lean forward until you

feel a stretch in the forearm.

Repeat 3 Times

Hold 30 Seconds

Perform 1 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

Wrist Flexion

Start: Sit with your arm supported at 90

degrees with your palm face up off the end of

the table as pictured.

Movement: With dumbbell in hand, curl your

wrist against gravity. Return to start position,

repeat.

Repeat 20 Times

Complete 3 Sets

Perform 1 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

HAMMER PRONATION SUPINATION

Slowly lower a hammer towards the inside and

then outside of the body as shown.

Repeat 20 Times

Hold 1 Second

Complete 3 Sets

Perform 1 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

WRIST CURLS - RADIAL DEVIATION - FREE

WEIGHT - THIGH

While holding a small free weight / dumbbell

and resting your forearm on your thigh, bend

your wrist up and down with your wrist in a

neutral position as shown.

Repeat 20 Times

Hold 1 Second

Complete 3 Sets

Perform 1 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

TOWEL GRIP

Place a rolled up towel in your hand and

squeeze.

Repeat 20 Times

Hold 3 Seconds

Complete 2 Sets

Perform 1 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

Wrist Extension Table Stretch

Place hands palm down with fingers pointed

away from you. Lean forward until you feel a

stretch on the inside of the forearm.

Hold 30 Seconds

Complete 3 Sets

Perform 1 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

AAROM Shoulder Flexion - Supine

Lie on your back and holding wand/cane with

both arms as shown, raise it up allowing your

unaffected arm to push up your affected arm.

Return to beginning position and repeat. Only

work through available range of motion.

Repeat 10 Times

Complete 3 Sets

Perform 1 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

Wall clocks

start with arms extended out in front of you

with the band wrapped around both wrists

push both arms into the wall

keeping both hands on the wall take one hand

and move out and up into a 2:00 diagonal, then

straight out to the side to 3:00, then down

diagonal to 4:00

repeat same with other arm.

Repeat 10 Times

Hold 1 Second

Complete 3 Sets

Perform 1 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

Shoulder horizontal abduction with elastic band

Stan with feet hip distance apart and toes

pointing forward. Keep your head, shoulders

and hips aligned.

Hold an elastic band between hands and begin

with arms in front of you. Pull and stretch the

band back as you squeeze your shoulder

blades together. Avoid shrugging shoulder.

Keep elbows straigth. The movement comes

from the shoulders and shoulder blades.

Repeat 3*10 reps/day. Stop if you feel pain in

your neck or front of your shoulder.

Repeat 10 Times

Complete 3 Sets

Perform 1 Times a Day

What is this exercise? Repeat how many times? Hold how long? Compete how many sets?

Robbers

Place a resistance band through a door handle

and hold each ends.

Go in the correct posture: bring your shoulders

down and gently squeeze your shoulder blades

together.

Place your arms rotated in with your thumbs

facing back.

Step back whilst you lift your arms up and out

(turning your thumbs out)

Go back to the starting position and start

again.

Repeat 20 Times

Hold 1 Second

Complete 3 Sets

Perform 1 Times a Day