Due to the global pandemic, although we recognize the importance of social distancing, deviation from routine can be rough. Now that everything is open we are excited to see the clients who we missed dearly. Even though the mandate is lifted, we recognize some of our clients must remain at their homes for health or personal reasons. Furthermore even though we have opened our doors again our training staff has taken the time to put together a list of recommendations and exercises (most with videos!) to help our clients take care of themselves mentally and physically with in home physical therapy NJ programs we have developed while we’re apart.
How often should you do physical therapy exercises at home?
Push to Walk training staff encourages everyone to get outside as much as they can to get a little sun and soak in that vitamin D. A change of scenery and a break from being inside all day long under artificial light can make a world of difference mentally. Maybe have someone help you bring your standing frame outside and do some do it yourself physical therapy work while in the sunshine? And it is perfectly safe to go for a walk / roll in your neighborhood! If you are using a manual wheelchair, please only push with the push bar and not from the actual tire for movement. Tires are a breeding ground for bacteria and pushing from them can also do damage to your shoulders.
Please take all safety precautions when exercising at home. Always make sure there is a family member/friend/caregiver present in case any issues may arise during home exercises.
Equipment-Specific Exercises
If you have a FES bike at home, use it for an hour each day.
If you have a standing frame at home, use it for at least an hour each day.
Exercises that can be done in the chair
Exercise: Pelvic Tilts
Position: Seated in wheelchair with back as close to backrest as possible
Movement: Squeeze from your pelvic floor and tuck your tailbone in so that your hips and low back press against the backrest of your chair. Hold each squeeze for 3 seconds and repeat 10x. Do as many sets as you can throughout the day.
Pelvic Tilts Demonstration Video with Neuro Exercise Trainer, Karla
Exercise: Alternating Glute Squeezes
Position: Seated in wheelchair
Movement: Think of it as a seated alternating weight shift, depending on the amount of movement you produce. Start by squeezing one side of your buttock as much as you can and hold the contraction for 3 seconds and then switch. You may find that you will get hip movement if you squeeze hard enough.
Alternating Glute Squeezes Demonstration Video with Neuro Exercise Trainer, Karla
Exercise: Tricep Dips
Position: Seated in wheelchair
Movement: With hands grabbing on to wheelchair armrests, and elbows bent, try to push down on the armrests and straighten out the elbows. Slowly lower, then repeat. Excellent for pressure relief as well. Make sure the armrests are secured before performing the exercise. 3 sets of 10 repetitions.
Tricep Dips Demonstration Video with Neuro Exercise Trainer, Amanda
Exercise: Back Rows
Position: Seated in wheelchair
Movement: With a TheraBand attached securely to a post or door in front of you, grab the other end of the band with your arm straightened out at the elbow. Proceed to pull the elbow to the side of your trunk, with your palm facing towards the midline of your body. Ensure that there is tension in the band to act as resistance throughout the movement. If TheraBand is unavailable, substitute with weight (as seen in video). Focus on squeezing your shoulder blade towards your spine. Complete 3 sets of 10 repetitions for each arm.
Back Rows Demonstration Video with Neuro Exercise Trainer, Kyle
Exercise: Bicep Curls
Position: Seated in wheelchair
Movement: With your arm straightened at the elbow down to your side (hand near the floor), bring your palm (and the weight) towards your shoulder by bending your elbow then slowly lower and repeat. You can use a dumbbell, or a different household object if you do not own a dumbbell. 3 sets of 10 repetitions for each side.
Bicep Curls Demonstration Video with Neuro Exercise Trainer, Kyle
Exercise: Wrist Flexion & Extension
Position: Seated in wheelchair
Movement: Flexion-Start seated in a chair, with your forearm on a table, palm side up. Bend the wrist until a gentle stretch is felt on top of the forearm. Extension-Start seated in a chair, with your forearm on a table, palm side down. Lift your hand up by bending at the wrist until your hand is completely off the table with fingers pointed towards the ceiling. You can do 3 sets of 10 or until fatigued.
Wrist Flexion & Extension Demonstration Video with Neuro Exercise Trainer, Kyle
Exercises on the bed or floor
Exercise: Prone Press-ups
Position: Lying flat on your stomach on the bed or floor
Movement: Palms facing down on the surface positioned at the level of the shoulders and slightly to the side, press down through the palms to raise the chest up until a stretch is felt, or until elbows are locked out. Hold at top for 3 seconds, then slowly lower down. Repeat 2 sets of 10 repetitions
Prone Press-ups Demonstration Video with Neuro Exercise Trainer, Matt
Exercise: Low Back Stretch
Position: Lying flat on your back on the bed or floor
Movement: Keeping the shoulders flat against the floor, bend the left leg at the knee and bring it over the straightened out right leg. The left knee should be directed out to the side, to the right of the right knee. Hold for 30 seconds. Then return to starting position and do the same but crossing the right leg over the straightened out left leg. Repeat 5 times.
Low Back Stretch Demonstration Video with Neuro Exercise Trainer, Matt & Special Guest
Exercise: Scapular Protractions
Position: Lying flat on your stomach on the bed or floor
Movement: Palms down, forearms flat on the floor with elbows placed under and in line with shoulders. Maintaining this position, attempt to bring the shoulders blades apart from one another as you raise your chest slightly. It is a small movement. Hold 2 seconds at top of position. Repeat 2 sets of 10 repetitions.
Scapular Protractions Demonstration Video with Neuro Exercise Trainer, Matt
Exercise: Quadruped Stability
Position: On all fours (hands and knees), with your hands in line under your shoulders, and your knees in line under your hips. A family member/friend/caregiver may be needed to help you attain the position and can spot to prevent falls. Place a pillow under the ankles, and a pillow on the calves.
Movement: While trying to maintain this position, slowly raise one arm out to the side, and then bring it back down. Change arms, alter directions, but try to maintain the trunk to be as still as possible. Holding onto a dumbbell can increase the difficulty. Try 3 sets for 2 minutes per set. This is a great way to work on core strength, as well as core and pelvic stability, with the added bonus of arm strengthening as well while holding yourself up.
Progression: This can be progressed to cat/cow poses from yoga.
Quadruped Stability Demonstration Video with Neuro Exercise Trainer, Matt
Exercise: Sit Ups
Position: Semi-reclined in bed or on floor. Knees straight.
Movement: Try to squeeze your stomach muscles and flex your trunk forward towards your knees. Make sure you are able to catch yourself from going too far forward. You can lower the repetitions.
Sit Ups with Progressions Demonstration Video with Neuro Exercise Trainer, Amanda
Exercise: Sphinx Pose
Position: Lying flat on your stomach in bed or on the floor
Movement: Set your elbows under your shoulders and your forearms on the floor/bed parallel to each other. Lift your upper torso and head away from the floor into a mild backbend. This can stretch your abdominals while also strengthening your pushing muscles. Really work on pushing up and protracting your shoulder blades and keeping your head up.
Sphinx Pose Demonstration Video with Neuro Exercise Trainer, Joe
Exercise: Cobra Pose
Position: Lying flat on your stomach in the bed or on the floor
Movement: This would be a progression from the Sphynx pose, where instead of being on your elbows, you push your torso off the ground with your arms extended. Keeping the shoulders protracted is the goal with this pose as well, relaxing the shoulders or pulling them back can put strain on the anterior side of the shoulder.
Progression: These can be then progressed into a modified pushup or press.
Cobra Pose Demonstration Video with Neuro Exercise Trainer, Joe
Exercise: Prone Thoracic Extensions
Position: Lying flat on your stomach on the floor with your arms by your side and palms facing down
Movement: Squeeze your shoulder blades together and slowly lift your chest off the floor while exhaling. Hold that position for 3-5 seconds then slowly lower your chest back down to the floor while inhaling. These may be difficult but will be a really great way to target the upper back. You should make sure you are not using your neck too much, and instead try to work on retracting the shoulders primarily.
Prone Thoracic Extensions Demonstration Video with Neuro Exercise Trainer, Amanda
Exercise: Seated Marching
Position: Seated on bed or table
Movement: Sit on the bed or table with your feet on the floor. With your arms at your sides lift up one knee at a time until your foot is off the ground. Keep yourself upright and alternate legs back and forth. Do 3 sets of 10 repetitions each leg.
Seated Marching Demonstration Video with Neuro Exercise Trainer, Amanda
Long Seated Exercises
Position: Seated on floor with back against a wall and legs straight out in front
Movement: Sit upright as tall as you can get holding this position for as long as you can. Start with 15 second holds gradually progressing to longer durations. Try to add arm movements while keeping that same upright position.
Progression: Single arm raises, double arm raises, single arm press, double arm press
Long Seated Back Extension Demonstration Video with Neuro Exercise Trainer, Joe
Long Seated Single Arm Raise with Progression to Double Arm Raises with Neuro Exercise Trainer, Joe
Long Seated Single Arm Raise with Reverse Fly with Neuro Exercise Trainer, Joe
Exercises for clients who are able to stand independently and/or with a walker
*Always use safety precautions with any exercise but especially those done while standing. Make sure to have a walker in front of you for any balance assistance you may need as well as a family member/friend/caregiver present to help spot you in case you lose your balance.
Exercise: Hip Circles
Position: Stand in neutral position (feet hip width apart and aligned with your ears, shoulders, hips, knees, and ankles).
Movement: Start by imagining there is a pencil attached to your tailbone and then draw a silver dollar sized circle, a circle as big as a tennis ball, and if you have the movement under control and are able to balance, a circle as big as a volleyball. You can use upper body support as long as you make sure that you’re not using upper body to move or making your whole body make a circle. Your knees can stay slightly flexed (bent) and will tend to flex (bend) and extend (straighten) based on how tight you are in your hips. Make 10 circles clockwise and 10 counterclockwise with each circle size that you’re comfortable doing. Repeat as much as you want.
*No Demonstration Video
Exercise: Marching in Place
Position: Stand in neutral position
Movement: Alternating legs, lift your knee up to 90 degrees and place it back down on the floor in a controlled manner. Make sure you keep yourself upright and your shoulders and hips stacked over your knees and feet. Do 3 sets of 10 repetitions each leg or until fatigued.
Marching in Place Demonstration Video with Neuro Exercise Trainer, Amanda
Exercise: Squats
Position: Standing in neutral position
Movement: Lower your hips from a standing position and then stand back up using a countertop or standing bar for stability support when necessary. When lowering your hips down, the hip and knee joints flex and when coming up, the hip and knee joints extend.
Squats Demonstration Video with Neuro Exercise Trainer, Kyle
Bonus: At Home Exercise Compilation Video with Neuro Exercise Trainer, Kyle
