A course of exercises for rehabilitation
A course of exercises for rehabilitation typically involves a tailored series of physical exercises and movements aimed at restoring or improving physical function after injury or illness.
Exercise
Squats
Description:
To perform a squat, stand with your feet shoulder-width apart and your toes pointing forward or slightly outward.
  • Keep your chest up and your back straight, and engage your core muscles.
  • ´╗┐Lower your body by bending your knees and pushing your hips back as if you're sitting down on a chair. -
  • Keep your knees in line with your toes and make sure they don't collapse inward.
  • Lower your body until your thighs are parallel to the ground or as low as you can comfortably go.
  • ´╗┐Push through your heels to stand back up to the starting position.
Squats are a popular strength training exercise that primarily targets the muscles of the lower body, including the glutes, quads, and hamstrings.
Recommendations:
  • Warm-up: It's important to warm up before performing squats. A few minutes of light cardio and dynamic stretching can help prepare your muscles and joints for the exercise.
  • Proper form: Maintaining proper form is crucial for safety and effectiveness. Keep your knees in line with your toes, your chest up, and your back straight throughout the movement. Also, make sure to engage your core muscles to stabilize your spine.
  • Start with bodyweight squats: If you're new to squats or haven't done them in a while, start with bodyweight squats to master the proper form before adding weight.
  • Gradually increase weight: Once you feel comfortable with bodyweight squats, you can gradually add weight by holding dumbbells or a barbell. Start with a lighter weight and gradually increase it as you get stronger.
  • Vary your squat stance: You can change your squat stance by widening or narrowing your feet or by turning your toes inward or outward. This can target different muscles and provide variety to your workout.
Common Mistakes:
Knee collapsing inward:
  • When performing squats, make sure your knees don't collapse inward. This can cause unnecessary stress on your knee joints and increase the risk of injury.
  • Leaning too far forward: Leaning too far forward can put excessive stress on your lower back and reduce the activation of your leg muscles. Keep your chest up and your back straight throughout the movement.
  • Not going low enough: Squats should be performed through a full range of motion. If you don't go low enough, you won't be engaging your glutes and hamstrings fully, and you'll miss out on some of the benefits of the exercise.
  • Letting your heels lift off the ground: Your weight should be distributed evenly throughout your feet, with your heels firmly planted on the ground. Lifting your heels can reduce your stability and increase the risk of injury.
Exercise
Push-ups
Description:
  • To perform a push-up, start in a high plank position with your hands slightly wider than shoulder-width apart, your feet together, and your body in a straight line.
  • Lower your body by bending your elbows and keeping your body in a straight line. Lower your body until your chest touches the ground or your arms form a 90-degree angle.
  • Push through your palms to lift your body back to the starting position.
Push-ups are a bodyweight exercise that targets the muscles of the chest, shoulders, triceps, and core.
Recommendations:
  • Warm-up: It's important to warm up before performing push-ups. A few minutes of light cardio and dynamic stretching can help prepare your muscles and joints for the exercise.
  • Proper form: Maintaining proper form is crucial for safety and effectiveness. Keep your body in a straight line throughout the movement, engage your core muscles, and keep your elbows close to your body. Avoid arching your back or letting your hips sag.
  • Start with modified push-ups: If you're new to push-ups or haven't done them in a while, start with modified push-ups, where you keep your knees on the ground. This can help you build strength and master the proper form before attempting full push-ups.
  • Gradually increase difficulty: Once you feel comfortable with modified push-ups, you can gradually increase the difficulty by performing full push-ups or adding more reps and sets.
  • Vary your hand placement: You can change your hand placement to target different muscles. A wider hand placement can target the chest muscles more, while a narrower hand placement can target the triceps more.
Common Mistakes:
  • Arching the back: Arching the back during push-ups can put unnecessary stress on the lower back and reduce the effectiveness of the exercise. Keep your body in a straight line throughout the movement.
  • Letting the hips sag: Letting your hips sag can put unnecessary stress on your lower back and reduce the activation of your chest and arm muscles. Engage your core muscles and keep your body in a straight line throughout the movement.
  • Flaring the elbows: Flaring your elbows outward during push-ups can increase the risk of shoulder injury. Keep your elbows close to your body throughout the movement.
  • Rushing the movement: Don't rush the movement when performing push-ups. Take your time to lower your body and maintain control throughout the movement to prevent injury.
Exercise
Deep squats
Description:
  • Deep squats on one leg involve standing on one leg and lowering your body until your thigh is parallel to the ground, while the other leg is extended in front of you.
  • Keep your chest up, your back straight, and your arms out in front of you for balance.
  • Deep squats on both legs involve the same movement as traditional squats, but you lower your body as far down as you can go, past parallel to the ground, to increase the range of motion and activation of your leg muscles.
Deep squats on one leg or both legs are variations of the traditional squat exercise that focus on strengthening the lower body, particularly the glutes, quads, and hamstrings.
Recommendations:
  • Warm-up: It's important to warm up before performing deep squats. A few minutes of light cardio and dynamic stretching can help prepare your muscles and joints for the exercise.
  • Master the proper form: Proper form is crucial for safety and effectiveness. Master the form of traditional squats before attempting deep squats. Focus on keeping your chest up, your back straight, and your knees in line with your toes.
  • Start with bodyweight squats: If you're new to deep squats or haven't done them in a while, start with bodyweight squats to master the proper form before adding weight.
  • Use a support: When performing deep squats on one leg, use a wall or a sturdy object to support yourself until you build up the strength and balance to do the exercise without assistance.
  • Gradually increase difficulty: Once you feel comfortable with bodyweight deep squats, you can gradually increase the difficulty by holding dumbbells or a barbell, or by adding more reps and sets.
  • Stretch: After performing deep squats, stretch your leg muscles to prevent soreness and improve flexibility.
Common Mistakes:
  • Arching the back: Arching the back during push-ups can put unnecessary stress on the lower back and reduce the effectiveness of the exercise. Keep your body in a straight line throughout the movement.
  • Letting the hips sag: Letting your hips sag can put unnecessary stress on your lower back and reduce the activation of your chest and arm muscles. Engage your core muscles and keep your body in a straight line throughout the movement.
  • Flaring the elbows: Flaring your elbows outward during push-ups can increase the risk of shoulder injury. Keep your elbows close to your body throughout the movement.
  • Rushing the movement: Don't rush the movement when performing push-ups. Take your time to lower your body and maintain control throughout the movement to prevent injury.
Exercise
The free arm lift
Description:
  • The free arm lift you is an exercise that targets the muscles in your shoulders and upper back. To perform the exercise:
  • Stand with your feet shoulder-width apart and your arms at your sides.
  • Keeping your arms straight, lift them in front of you until they are parallel to the ground.
  • Hold this position for a few seconds, then lower your arms back down to your sides.
  • Repeat for the desired number of repetitions.
The free arm lift
Recommendations:
  • To get the most out of the free arm lift of you:
  • Use a weight that challenges you, but that you can still lift with proper form.
  • Keep your core engaged and your back straight throughout the exercise.
  • Exhale as you lift your arms and inhale as you lower them.
  • Start with a lower number of repetitions (e.g., 8-10) and gradually work your way up to avoid overexerting yourself.
Common Mistakes:
  • To avoid injury and ensure you're getting the most out of the exercise, be sure to avoid these common mistakes:
  • Letting your arms drop below parallel with the ground.
  • Arching your back or hunching your shoulders.
  • Using momentum to lift the weight rather than relying on your muscles.
  • Holding your breath or breathing too quickly.
Exercise
Lifting the pelvis
Description:
  • To perform the exercise, lie on your back with your knees bent and your feet flat on the ground.
  • Engage your glutes and lift your pelvis up off the ground, pushing through your heels.
  • Keep your shoulders and head on the ground and hold the position for a few seconds before lowering your pelvis back down to the ground.
Lifting the pelvis lying down is an exercise that targets the glutes and can also engage the lower back and core muscles.
Recommendations:
  • Warm-up: It's important to warm up before performing exercises that target the lower back and glutes. A few minutes of light cardio and dynamic stretching can help prepare your muscles and joints for the exercise.
  • Proper form: Maintaining proper form is crucial for safety and effectiveness. Keep your shoulders and head on the ground throughout the movement, engage your glutes, and push through your heels. Avoid arching your back or letting your knees flare out.
  • Gradually increase difficulty: Once you feel comfortable with the movement, you can gradually increase the difficulty by adding weight or resistance bands, or by performing single-leg lifts.
  • Breathe: Remember to breathe during the exercise. Inhale as you lower your pelvis and exhale as you lift it up.
Common Mistakes:
  • Arching the back: Arching the back during the exercise can put unnecessary stress on the lower back and reduce the effectiveness of the exercise. Keep your shoulders and head on the ground and engage your core muscles.
  • Letting the knees flare out: Letting your knees flare out during the exercise can reduce the activation of your glutes and increase the risk of knee injury. Keep your knees in line with your hips and push through your heels.
  • Using momentum: Using momentum to lift your pelvis up can reduce the effectiveness of the exercise. Focus on engaging your glutes and lifting your pelvis with controlled movements.
  • Rushing the movement: Don't rush the movement when performing the exercise. Take your time to lift your pelvis up and hold the position for a few seconds before lowering it back down to the ground.
Exercise
Sit-Up
Description:
  • The Sit-Up exercise is an abs exercise that helps to strengthen the muscles of the core. To perform this exercise:
  • Lie on your back on a soft surface with your knees bent and feet shoulder-width apart.
  • Fold your arms across your chest or place them near your ears.
  • Raise your upper body towards your thighs, bending your torso forward and contracting your abs.
  • Lower your upper body back down to the ground, controlling the movement.
  • Repeat the exercise for the desired number of repetitions.
The Sit-Up exercise
Recommendations:
  • To perform the Sit-Up exercise effectively and safely, it is recommended to:
  • Start with a low number of repetitions to avoid straining your abs muscles.
  • Keep your hands across your chest or near your ears, but don't pull your head or neck.
  • Focus on contracting your abs muscles to ensure precise and controlled movements.
  • Use your abs muscles to raise your upper body, not your neck or head.
  • Breathe naturally, without holding your breath.
Common Mistakes:
  • To avoid injury and get the most out of the Sit-Up exercise, it is important to avoid the following mistakes:
  • Straining too hard, which can cause muscle strain.
  • Raising your head and neck instead of using your abs muscles.
  • Twisting your body instead of raising your upper body towards your thighs.
  • Lowering your upper body too quickly or not controlling the movement.
  • Not allowing enough time for recovery between exercises.