Page 77 - Performance Health At Home

Performance Health at Home – Exercises
pg. 16 TheraBand® Foot Roller pg. 38 Shoulder Pulley
Shoulder Row
1 Secure TheraBand® CLX and Door Anchor in door.
2 Grasp both end loops of CLX with hands.
3 Pull arms back to elbows bent at 90 degrees, while squeezing both shoulder blades together.
4 Slowly return to starting position and repeat.
Plantar Fascia Massage
1 Place Foot Roller on ground and your foot on top.
2 Apply pressure with your foot to Foot Roller and slowly
roll under your foot from the ball of the foot to the heel.
3 Repeat for 3-5 minutes.
4 Perform this 3 times a day: when you get out of bed in the morning, noon, and before you go to bed at night.
Great Toe Stretch
1 Place foot roller on ground with big toe placed up against it.
2 Push the ball of your foot down towards the floor, keep the big toe on the roller.
3 Hold for 5 seconds and return to starting position. Tip: Lift heel for additional stretch while maintaining
ball of foot on the floor.
Pulley Shoulder Flexion Sitting
injured
arm 1
2 3
4
5 6
Secure Shoulder Pulley in the door. Sit in a chair with back to the door.
Grasp one handle with injured arm, keeping arm at side, grasp the other handle overhead with uninjured arm.
Pull down with uninjured arm as you slowly lift your injured arm overhead.
Hold briefly.
Slowly return to starting position and repeat. Stay with- in approved color ranges provided by your therapist.
Always wear suitable eye protection when in use.
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