welcome to the section of the video where you can do your exercises
on your bed or on your floor in your living room in this section
you can work on stretching and strengthening some major muscle groups
of your torso
and legs
while in a secure horizontal position here are some guidelines about using
this segment of the DVD
do what you can even though you may not move through the same amount of range
as shown in the video moving through a smaller range of motion also has many
benefits you can try to exercise on the floor
or use a bed or couch if transferring to the floor is difficult
we suggest you watch the exercises first before actually lying down
choose the version that's best for you
do the best you can with the main exercise that is shown
but we will also show you more challenging or easier versions to try
if necessary ask a helper to assist you
by placing and holding your legs in the starting positions and then carry on
from there with your exercise
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Pelvic tilts lie on your back with one leg straight
and one leg bent start by exhaling
and use your abs to flatten your back into the floor
then inhale and arch your back making some space between your low back and the floor
flatten your back good in
arch your back tilting your pelvis the opposite way
switch legs or if you want to make this exercise easier
keep both legs bent
let's go again if you want to try a more difficult version
try doing the pelvic tilt while both legs are straight which makes it quite a bit
harder
try this next time for a new challenge
inhale arching
your back up
and exhale flatten your back again good job core stabilizer
lie on your back with both knees bent in a crook lying position
start by moving your knees a few inches to one side
don't let your pelvis move by tightening those abdominals
good and then come back to the middle and then move your knees just a little bit to the
other side
keep that pelvis flat on the floor good bring it back in
let's do it again keep your pelvis still
as you rock your knees to one side and use your abs to bring those legs back into center
now go to the other side don't let that pelvis lift up
keep it still
use those abs great bring it back in
for a bit more of a challenge try doing the same exercise but in a table top
position
with hips and knees both bent to 90 degrees if you're looking for a challenge
this is it good inhale as your legs rock to the side
and breathe out as you centre your legs
keep those knees together keep your navel pulled into your spine
good pull them back in great
last time to the other side pull the knees back into center
good job ab crunches
stay on your back in the crook lying position place your hands behind your
head
flatten your back into the floor bring
both knees up towards your chest and lift your head keep your abs strong
as you lower your legs and head back down bring knees to your chest
lift your head crunch in the middle
and lower slowly back down good
to make this exercise easier try level B start with your arms by your side and
flatten your back into the floor
lift your head and use your arms to squeeze your legs
into your chest squeeze in the middle that's where most of the movement is coming from
and then slowly lower back down
exhale then lift
and inhale as you return to the starting position
if you have difficulty lifting your legs you can still exercise your abs the way
Adrian in purple is doing by lifting his head and shoulders off the floor
good lift lift lift good and
inhale and lower back down good job
exhale lifting up
don't pull on your head and inhale slowly down good job everybody
bridging stay in a crook lying position and place your arms down by your side
squeeze your buttock muscles and lift your hips as high
as you can good hold and then lower down slowly
again lift your hips up
push down through your feet good and then lower bone by bone
starting with the top vertebrae and ending with your tailbone
to increase the challenge try this option like Monica in green
bridging up lifting one foot bring it back down then lower your hips
good lift the hips high straighten one knee
keep your thighs together and lower your foot and body back down
good lift up squeeze your hip muscles lift as high as you can
and lower back down put equal weight
through both feet and lift your hips the same amount
good lift bring the leg back in
and lower slowly down
for an easier option try the exercise with the leg straight
squeeze your cheek muscles and try to lift your hips slightly off the bed
and then lower down good
lift up and squeeze tighten your abdominal
and your buttock muscles then lower back down
leg lifts lie on your back with one leg straight and one leg bent
straighten your knee all the way out lift your leg
as high as possible if you can good slowly lower that leg down
Lift the leg again high as you can keep you knee pointed straight up
and lower it back down
some of you may only be able to lift the leg a smaller amount
as Adrian in purple is demonstrating this will still give the thigh muscles a
workout
just do it as high as you can good before you lift contract those abs and
flatten your back
and then lower your leg down slowly
lift that leg really high lift it up in the air
and then slowly lower back down keep your knee as straight as you can
hold squeeze your thigh muscles
lift
and lower the leg back down
good
tighten those abdominals and lift the leg up in the air
lift two
three
four and lower two three
four good job now switch to the other side
get ready tighten the muscles at the front of your thigh and lift that leg up
slowly
lower back down with control
good to make this easier do it like Ahuvah in yellow
and bend the knee up to the chest then lower slowly
back down to the bed with control
and
lift at
and slowly lower down keep going every everybody you're doing great
lift keeping the knee as straight as you can lower it back down
keeping those muscles tight in your knee and in your abs to protect your lower back
good
lift two
three four and lower good job
keep that knee as straight as you can
and slowly lower it back down to the bed
good here we go lift lift lift
and lower back down
lift up up up keep that knee straight
and lower with control
good job everybody twist and stretch
get back into the crook lying position and place your feet wide apart
place your feet more than hip width apart place your arms in a T position
with your palms facing up
and slowly lower your knees to one side while you turn your head in the opposite
direction
go a little further by squeezing your buttock muscle
and turning your hips into the twist hold and
feel that great stretch at the front of your thigh your chest down the side of
your body
good come back to the center and repeat to the same side
Try to keep your shoulders flat on the floor
as you twist and hold and stretch
just a little more with each exhale
breathe comfortably and then bring it back to the center
now we're going in the opposite direction move the legs to the other
side
and turn your head the other way feel the stretch on the other side
at the front of the thigh in the spine and across your chest good
come up slowly and repeat to the same side again
let your hips turn into the twist and keep your shoulders
flat on the floor just breathe enjoy this great stretch
good and come back to the center
sideways leg lifts lie flat on your side with your bottom knee bent
bend the bottom leg forward for better balance
roll the pelvis slightly forward and you can support your head on your hand
or rest it on your arm lift your leg up towards the ceiling leading with your heel pulse at the top and lower
good pulse twice at the highest point as Monica is
doing and lower keep your kneecap pointed
straightforward and your knee straight good and lower
lift your leg upwards and slightly back
good now lift pulse pulse and down
if it is difficult to lift your leg straight up try this method
both legs are bent one on top of the other as adrian is demonstrating
open the leg as if it were clam point the top knee up to the ceiling
good lift that leg up squeeze good
and lower it back down keep working
feel the muscles active at the side of your hip and thigh
now take a break and stretch out your working leg hug your knee up toward your chest
and rest on the floor feel the muscle just let go and relax
good now we
are going to roll over and turn to the other side
bend the underneath leg and roll the pelvis forward
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remember you can have your top knee straight or the easier option with both
knees bent like a clam
lead with your heel keeping the knee straight
pulse up and
bring the leg back down
lift as you can good
and lower you can try without the pulse and see how it feels and
lower back down
lift up feel the muscles active at the side of your hip and thigh good
up lift lift
and lower back down keep lifting that leg with control
and slowly lower back down lift up up
and back down good lift upward and slightly backward
take a break stretch out your working leg
bend it up and let it rest on the floor and relax good job upper body lifts
lie on your stomach hands placed on your shoulders and elbows out your sides
left your hands head shoulders and upper chest of the floor keeping your chin tucked in
good lift and relax back down
lift up tightening your abs to protect your lower back and relax back down
to make this a little easier try starting with your hands resting by your
hips
and lift your head and shoulders keep the chin tucked in
and lower back down
lift up don't overarch your back
and relax back down
lift up keep those tummy muscles tight during the lift
and lower great job
final stretch
push yourself back to sit on your heels while you lower your forehead to the
floor your arms can be stretched out in front like Monica
are bent at the elbows release all the muscles in your back
shoulders and legs if it's difficult to bend your legs
then rest on your forearms and one at a time reach your arm across your body
to feel a great stretch take some nice deep breaths to
fill your chest and back release all the hard work you've done
great job everybody and that concludes our floor exercises
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in
head
good
ok
head
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ok
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the production of this DVD was generously provided by
unrestricted educational grant from Serono Canada
and produced in Association with Q media solutions
Toronto rehab
everything humanly possible