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OSPE > Exercises > Flashcards

Exercises Flashcards

1
Q

Strengthening intensity

A

8-12 reps
2-4 sets
Every other day

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2
Q

Strengthening progression

A

Add/increase weight or resistance

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3
Q

Strengthening: shoulder

A

Banded pull apart
Bow and arrow with band
Dumbbell abduction lateral raise
Dumbbell flexion front raise

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4
Q

Strengthening: elbow

A

Biceps curl with dumbbell
Triceps extension with resistance band or wight
Triceps dips

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5
Q

Strengthening: wrist

A

Extension/flexion with dumbbell
Extension with resistance band
Radial and ulnar deviation with dumbbell

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6
Q

Strengthening: hip

A

Lunges with weight
Squats/sit to stand with weight
Hip abduction with resistance band
Glute bridge with weight or resistance band

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7
Q

Strengthening: knee

A

Single leg dead lift
Lunges with weight
Seated knee extension
Wall sit

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8
Q

Strengthening: ankle

A

Plantar and dorsiflexion with resistance band
Eversion and inversion with resistance band

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9
Q

Mobility intensity

A

15-20 reps
2-3 sets
Every day

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10
Q

Mobility progression

A

Add over pressure using hands of a weight
Change starting position
Using gravity to further the ROM

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11
Q

Mobility: shoulder

A

Arm circles to side
Shoulder pass through with stick or resistance band
Flexion off bed (gravity)
Reach for spots

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12
Q

Mobility: elbow

A

Elbow flexion shoulder touch (punch further with other arm)
Towel under for extension
Arm hang (use other arm to support)

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13
Q

Mobility: wrist

A

Flexion (push further with other hand)
Extension on table

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14
Q

Mobility: hip

A

External rotation (butterfly) stretch
Hip abduction
Lunge (increase front leg higher)
Squats with legs to the side

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15
Q

Mobility: knee

A

Wall slide
Towel under knee extension
Step ups
Seated knee marches
Heal to bum

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16
Q

Mobility: ankle

A

Dorsi and plantar flexion with towel
Standing calf stretch
Eversion and inversion with towel

17
Q

Flexibility intensity

A

30 second hold
2-3 sets Every other
Everyday

18
Q

Flexibility progression

A

Increase ROM e.g. deeper stretch
Hold for longer

19
Q

Flexibility: shoulder

A

Arm on wall and stretch higher in flexion or abduction
Arms behind back and tough hands

20
Q

Flexibility: elbow

A

Elbow flexion and touch shoulder
Towel under elbow and stretch in extension

21
Q

Flexibility: wrist

A

Flexion or extension and hold can use a towel
Hands in pray position

22
Q

Flexibility: hip

A

External rotation (butterfly) stretch
Legs out in front straight
Lunge with back leg on bench
Abduction with leg on bench

23
Q

Flexibility: knee

A

Flexion and hold foot to bum
Sit and put leg in extension
Wall sit and hold

24
Q

Flexibility: ankle

A

Plantar flexion and hold, on tip toes
Dorsiflexion and hold with towel
Inversion and eversion with towel

25
Q

Proprioception intensity

A

As much as possible
E.g. 30 seconds for 3 sets
Everyday

26
Q

Proprioception progression

A

Close your eyes
Change surface
Distraction

27
Q

Proprioception: shoulder

A

Different spots and touch then flexion or abduction
Ball on wall and circles, different heights

28
Q

Proprioception: elbow

A

Different spots touch them flexion and extension
Catching and throwing under or over arm
Ball around hips

29
Q

Proprioception: wrist

A

Alphabet with wrist
Ball on table or wall circles
Catching and throwing

30
Q

Proprioception: hip

A

Different spots and touch them, one leg and/or wobble board
Ball at feet and circles

31
Q

Proprioception: knee

A

Ball at feet and move it back and forwards
Balance on one leg and bend down to pick something up
One leg hops

32
Q

Proprioception: ankle

A

Different spots and touch, one leg and/or wobble board
Ball at feet and circles, inversion and eversion
One leg throwing and catching

OSPE (4 decks)

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