PR2 Product Card.pdf - PhysioTools

You canplace yourlogo on theleft or rightside of thehandoutPersonal Exercise ProgramYour Organisation NameYour AddressYour Telephone/Fax/Email/WebsiteYou can have more than one headerProvided for : Patient's NameProvided by : Your NameGymstick ExercisesSEATED TRUNK ROTATIONWORKOUT INSTRUCTIONS:- Position the stick on your chest- Lean back slightly and keep your knees bent- Roll the exercise bands around the stick so that they are not too loose at the end of themovement- Rotate your shouldersVARIATIONS:- Different upper body positions (leaning back)- Extent of rotation© Gymstick© GymstickREAR LUNGE WITH UPRIGHT ROWWORKOUT INSTRUCTIONS:- Set the loops on your front foot- Take a narrow overhand grip of the stick (slightly narrower than your shoulders)- Take a long step backward- Lunge and do the upright row simultaneously- Keep your back straight- Bend your knee in a straight line with your foot- The bent knee shouldn't be bent so far that it reaches over the toesVARIATIONS:- Rotate the opposite shoulder toward the front leg (back straight). This will activate yourmid section muscles- Set the loops on both of your feet and do the rear lunge alternately (changing the rear legafter each lunge)QUADRUPED HIP EXTENSIONWORKOUT INSTRUCTIONS:- Hold the stick in both hands and place one band on each foot- Kneel on the floor- Roll the exercise bands around the stick so that they are not too loose at the end of themovement- Extend your legVARIATIONS:- Set the loops to one foot© GymstickSTANDING BICEPS CURL WITH LEG LIFTWORKOUT INSTRUCTIONS:- Loops set to both feet- A shoulder width underhand grip- In starting position elbow should be slightly bent- Bend your elbows and lift one leg- At the end of exercise elbows are allowed to move a bit forwards- Stiff upper body- Use the whole range of motion of the bicepsVARIATIONS:- Narrower and wider grips- Overhand grip© Gymstick®Printed from PhysioToolsYour Organisation Name1/1