Conditioning Exercises: Standing
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- Gabriel García Moya
- hace 10 años
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Transcripción
1 Conditioning Exercises: Standing Do all these exercises slowly. Do not hold your breath during these exercises. If unusual pain occurs in your joints or muscles while you are exercising, do not continue the exercise. Do only the exercises checked (4) below. Do each exercise times, times a day. Toe Raises Stand with your hands on your hips and your feet slightly apart. Rise up on your toes and return to your heels. Shoulder Flexion Stand with your feet slightly apart and your arms at your sides. Raise your arms over your head in front of you as far as you can. Lower your arms to your sides. 1
2 Ejercicios de acondicionamiento: parado Haga todos estos ejercicios lentamente. No contenga la respiración durante estos ejercicios Si siente un dolor inusual en las articulaciones o en los músculos mientras hace los ejercicios, deje de hacerlos. Haga solo los ejercicios que estén marcados (4). Haga cada ejercicio veces, veces al día. Pararse en la punta del pie Párese con las manos en la cadera y los pies levemente separados. Párese en la punta de los pies y vuelva a apoyar los talones. Flexión de hombros Párese con los pies levemente separados y los brazos al costado. Levante los brazos sobre la cabeza delante de usted tanto como pueda. Baje los brazos a los costados. Conditioning Exercises: Standing. Spanish. 1
3 Trunk Rotations Stand with your hands on your hips and feet slightly apart. Turn your upper body and head toward the right and then turn back to the starting position. Turn toward the left and then back to the starting position. Hip / Knee Flexion Stand with your feet slightly apart. Lift your right knee up to waist level. Return your foot to the floor. Repeat with your left leg. Shoulder Abduction Stand with your feet slightly apart and you arms at your sides. Move your arms out from your side and up over your head. Return your arms to your sides. 2
4 Rotaciones del tronco Párese con las manos en la cadera y los pies levemente separados. Gire la parte superior del cuerpo y la cabeza hacia la derecha y vuelva a la posición inicial. Gire hacia la izquierda y luego regrese a la posición inicial. Flexión de cadera / rodilla Párese con los pies ligeramente separados. Levante la rodilla derecha hasta la cintura. Vuelva a apoyar el pie en el piso. Repita el ejercicio con la pierna izquierda. Abducción de hombros Párese con los pies levemente separados y los brazos al costado. Aleje los brazos del costado y muévalos hacia arriba, sobre la cabeza. Vuelva a colocar los brazos a los costados. Conditioning Exercises: Standing. Spanish. 2
5 Trunk Lateral Flexion Stand with your hands on your hips and your feet slightly apart. Bend to the right and then return to an upright position. Bend to the left and then return upright. Hip Abduction Hold onto a chair for balance. Move your leg out to the side then return to the starting position. Repeat with your other leg. Shoulder Circles Stand with your feet slightly apart. Raise your arms out to the side at shoulder level. Make arm circles forward and then backward. 5/2013 Health Information Translations Unless otherwise stated, user may print or download information from for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Wexner Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment. 3
6 Flexión lateral del tronco Párese con las manos en la cadera y los pies levemente separados. Inclínese hacia la derecha y regrese a la posición vertical. Inclínese hacia la izquierda y regrese a la posición vertical. Abducción de cadera Sujétese de una silla para tener mejor equilibrio. Mueva la pierna hacia afuera lateralmente y regrese a la posición inicial. Repita el ejercicio con la otra pierna. Círculos con los hombros Párese con los pies ligeramente separados. Levante los brazos hacia afuera lateralmente, hasta el nivel de los hombros. Haga círculos con los brazos, hacia adelante y hacia atrás. 5/2013 Health Information Translations Unless otherwise stated, user may print or download information from for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Wexner Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain medical treatment. Conditioning Exercises: Standing. Spanish. 3
Conditioning Exercises: Sitting
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