BOWENWORK

Grape

Inger (707) 279-2898

____________________________________________________________________________________________________________________________

EXERCISES/GUIDELINES
Do NOT perform on the day of treatment, but start the following day. Do the easier arm or leg first and always below your pain threshold. Do more than once a day if needed. __ PELVIC EXERCISE: Lie on back with legs straight. Bend knee and drag heel toward buttock, then lift leg straight up and slowly lower straight leg. Do not alternate. Do 6 repetitions on each leg once a day. HAMSTRING EXERCISE: Stand with feet parallel. (1) Rest toes of one foot behind the other foot, then swing the leg straight forward, (2) put foot down next to the other, (3) then lift knee up and put foot down again (it is two separate movements). Make sure no muscles above the waist are moving. Alternate legs or do one leg at a time. Do 6 repetitions on each leg once a day. SHOULDER EXERCISES: Do easier arm/shoulder first, with straight arm. 1.__ Arm circlesif there is pain, do smaller circles. Keep palm down. Do 6 repetitions in each direction on each arm once a day. 2.__ Stand with your side to the wall. Place palm on wall, fingers up, and wrist in line with elbow and shoulder. Step away so that you are leaning slightly, pushing gently into the wall. Slowly walk into your shoulder until you start to feel a stretch. Immediately, slowly walk the other way, away from your shoulder, till you start to feel a stretch. Do 3 to 6 repetitions with each arm once a day. __ KNEE EXERCISE: Sit with straight spine on a high chair or a

__

__

stool. Slowly lift up foot till leg is straight, tighten and hold briefly, and lower. Work up to 6 repetitions, at which point you can add weights (e.g., a long sock with 2 soup cans at each end, draped over the ankle). __ TMJ CAUTION: For the next 5 days, stifle your biggest yawns and do not chew very hard food, such as carrots or hard sourdough bread (it's OK to eat, say, thinly sliced apples). Do not use Oral-B or Braun electric toothbrush for 5 days (Sonicare is OK).
PSOAS EXERCISE: Sit facing corner of mattress with slightly bent knees. Squeeze corner of mattress with inside ankles while pretending to lift corner. 6 repetitions.

__
__