Remedial Exercises

Question 1

Remedial Exercises for Head/Neck Position

Answer 1

1. Z Translation: seated, head staked over shoulders, chin level. Retract chin (do not tuck), lengthen neck. “The Chicken:
2. Cervical nod: hook lying, nod head using a small ranch of motion, articulation is isolated to the skull

Question 2

Remedial Exercise for Shoulder

Answer 2

1. Practice relaxed engagement vs. active lat. engagement to pull blades down

Question 3

Remedial Exercise for Arms

Answer 3

1. Shoulder squares on the wall (Elbows at shoulder height, hands above elbows, press forearms into wall - lats down)
   Maintain shoulders down and raise arms until the shoulder starts to lift - this is where the client will place their arms on the wall

Question 4

Remedial Exercises for Wrist/Hand

Answer 4

1. Tripod Wrist (3 points of weight distribution - on palms, below pointer finger, below pinky finger, heel of hand, towards outside of hand)
2. Wrist Roller/Sandbag: use dowel or small hand weight

Question 5

Remedial Exercises for Breathing

Answer 5

1. Fogging - draw rib cage together lacing imaginary corset (TA), on next inhale, keep ab contraction. Back and neck relaxed. Goal - keeping TA engaged while inhaling and exhaling
2. Posterior Lateral Breath - wrap a Thera band around the ribcage holding or tying it in the front, have client visualize expanding and stretching the Thera band out to the sides on the inhale, relaxing it on the exhale.

Question 6

Remedial Exercise for Torso Ribcage

Answer 6

1. Hook lying - keep lower ribs down while flexing arms up and overhead, Maintain ribcage alignment while moving the arms.

Question 7

Remedial Exercise for Neutral Spine/Pelvic Neutral

Answer 7

1. Imprinting Spine: flattening the lumbar spine as in a posterior pelvic tilt creates a stretch of the paraspinals and opens the lumbar vertebrae joints.
2. Pelvic Clocks: emphasizes differentiation and mobilization of the pelvis. Avoid initiating movement from legs or hips, allow pelvis to massage femoral heads, cue to stir the soup:
   - Exhale and posterior tilt to 12, inhale anterior tilt to 6, perform slowly and hold in each position.
   - Exhale and unilaterally weight the PSIS tilt to 3, inhale and unilaterally weight the PISI tilt to 9, perform without hip hike, perform slowly and hold in each position.
   - Perform full clocks each direction - 12, 3, 6, 9, then reverse

Question 8

Remedial Exercise for Hips/Pelvis

Answer 8

1. Pelvic clocks

Question 9

Remedial Exercises for Core

Answer 9

1. Palpating the TA: hook lying, client palpates ASIS and walks fingers 2” medially with firm pressure, ask the client to cough to experience TA contraction
2. Knee Sway: hook lying, palpate TA and contract, inhale allowing one knee to drift to the side maintain opposite hip alignment, at first sign of weakness of TA stop movement, exhale and return to center
3. Knee Folds: hook lying, neutral pelvis, palpate TA and contract, inhale prepare, exhale flex one hip to 90 degrees, inhale, return foot to mat and repeat on opposite side

Question 10

Remedial Exercises for Multifidus

Answer 10

1. Cat/Cow

Question 11

Remedial Exercises for Kegel

Answer 11

1. Pelvic Elevators: engate Kegel, visualize an elevator going up, as the elevator moves up so does the contraction, hold and return the elevator down sequentially. Add pulses, hold for 20 counts, 30 counts, etc.
2. Standing Kegel: stand in a wide second, high half toe position, pitch the torso slightly forward in a flat back. Squeeze Kegel.

Question 12

Remedial Exercises for Legs

Answer 12

1. Heel - Hamstring - Glute Connection in hook lying position
2. Leg Slide: Supine, hook lying position, arms at sides maintaining neutral pelvis, inhale, slide one heel out to fully extension the leg and then exhale to slide heel back in toward the sits bone.

Question 13

Remedial Exercise for Foot/Ankle

Answer 13

1. Tripod Configuration: standing shift weight into calcaneus bones (outer heels), next shift weight to the 1st metatarsal head (big toe knuckle). Lastly apply remaining weight into the 5th metatarsal head (pinky knuckle) - like tripod wrist