Remedial Exercises

Question 1

Head/neck position - remedial exercises

Answer 1

Z Translation: Aka the chicken - seated, head stacked over shoulders, chin level

Retract chin (do not tuck) lengthen the neck

Cervical nod: hook lying, nod head using a small range of motion, articulation is isolated to the skull

Question 2

Shoulder - remedial exercise

Answer 2

Practice exercises engagement vs. Lat engagement to pull blades down

Question 3

Wrist/Hand - remedial exercises

Answer 3

Tripod wrist (3 points of weight distribution) - could be tight arm muscles

Wrist Roller/Sandbag - use dowel or small hand weight - helps to strengthen the wrist (could do at home or as a warm up)

Question 4

Arms - remedial exercise

Answer 4

Shoulder squares - on the wall

Question 5

Breathing - remedial exercises

Answer 5

Fogging - fogging the mirror

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, and relaxing it on the exhale

Question 6

Torso/ribcage - remedial exercise

Answer 6

Ribcage arms - hook lying, keep lower ribs down while flexing arms up and overhead (12:00 remains down). Maintain ribcage alignment while moving the arms

Can also be done on the wall with foam roller along the spine or lying on the foam roller on floor

Question 7

Neutral spine/Pelvic neutral remedial exercises

Answer 7

Imprinting spine

Pelvic clocks

Question 8

Hips/Pelvis remedial exercises

Answer 8

Pelvic clocks

Levels

Balance work

Question 9

Leg remedial exercises

Answer 9

Heel - Hamstring - Glute connection in hook lying position - to feel like heels are dragging toward glutes

Leg slide - (repeat from core) supine, hook lying position, arms at sides maintaining neutral pelvis, inhale slide heel out to fully extend leg and then exhale to slide heel back toward the sits bone

Question 10

Foot/Ankle remedial exercises

Answer 10

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

Just like tripod wrist

Question 11

Core remedial exercises

Answer 11

1. Palpating the TA - hook lying, client palpates ASIS and walks fingers 2” medically with firm pressure, ask client to cough or expel lungs completely using a “HAAA” breath to experience a Transverse contraction
2. Knee Sway - hook lying, palpate TA and contract, inhale allowing one knee to drift to the side (butterfly) 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, inhale, return foot to mat and repeat on opposite side, (core initiates the leg lift and keep the pelvis neutral to feel the head of the femur sinking into the socket of the hip joint)
4. Leg Slide - hook lying position, arms at sides maintaining neutral pelvis, palpate TA and contract, inhale to slide one heel out to fully extend the leg and then exhale slide it back in toward the sits bones.

Question 12

Multifidus remedial exercises

Answer 12

Cat/cow exercises (cat/dog) in quadruped position

Question 13

Kegel remedial exercises

Answer 13

Pelvic Elevators - engage Kegel, visualize an elevator going up, as the elevator moves so does the contraction, hold and return the elevator down sequentially. Add pulses, hold for 20 counts, 30 counts, etc.

Standing Kegel - stand in a wide second, high half toe position, pitch the torso slightly forward in a flat back. Squeeze Kegel. This position will not allow cheating by engaging glutes.