Rehabilitation Services of Chadron Community Hospital

821 Morehead Street, Chadron NE 693372599 Telephone (308) 4325586

IICORPORAI.IG SIREIGIHEIIIG .110 YOUR F.IIESS PROGRAM

Bobb, Grjese, PI, DPI, CSCS

Occupational and Speech Therapy

Benefits of Strength Training

There are numerous reasons for incorporating strength training into your workout and the top ten are:

1. Increased Metabolic Rate - Strength training increases the body's metabolic rate, causing the body to burn more calories throughout the day.
Increasing and Restoring Bone Density - Inactivity and aging can lead to a decrease in bone density and brittleness. Studies have clearly proven that consistent strength training can increase bone density and prevent Osteoporosis.

2.

3. Increased Lean Muscle Mass and Muscle Strength, Power, and Endurance - Everyone can benefit from being stronger. We can work harder, we can play more, we can workout longer, and we can be more alive.
4.
Injury Prevention - A wide variety of sports-related or life-related injuries can be prevented by strengthening muscles and jOints.

5. Improved Balance, Flexibility, Mobility and Stability - Stronger and more resilient muscles improves our balance, which means more comfortable living & fewer falls or accidents.
Decreased Risk of Coronary Disease - Participation in a consistent strength-training program has a wide variety of affiliated health benefits including decreasing cholesterol and lowering your blood pressure.

6.

7. Aids Rehabilitation and Recovery - One of the best ways to heal many types of injuries is to strengthen muscles surrounding the injured area. The stronger your muscles, the quicker the healing process. 8.
Enhanced Performance in Sports or Exercise - No matter what your favorite sport or physical activity, with the proper strength training program, your performance can unquestionably be improved, and in some cases dramatically so.

Aging Gracefully - There is no more important reason to making a strength training a consistent part of your life, than to ensure you age gracefully. Physical activity keeps us alive and vibrant. Strength training ensures we are strong enough to participate in aerobic activities, outdoor recreation, and sports. Strength leads to better balance and better balance leads to less falls as you age. The older you are the more likely you are to break a bone unless you are strengthening throughout your lifetime.

9.

10. Feeling Better and Looking Better - As painful as strength training can sometimes feel, there is nothing more satisfying than the feeling after a good solid work-out. Stronger muscles and jOints can have a dramatic impact on posture and leaner toned muscles tend to make everyone feel better about their appearance. This all leads to improved self-esteem and increased self-confidence.

Routine For: Created By: Bobby Griese. PT, DPT. CSCS BACK 41 Resisted Lumbar Diagonal Rotation in Standing #1

02-17-2009
Care Giver Strengthening BACK - 42 Resisted Lumbar Diagonal Rotation in Standing #2 With feet shoulder-width apart and slightly offset. bend across body and grasp tubing in both hands. Straighten upper body, rotating to opposite side. Repeat 20-30 times per set. Do _1_ sets per session. Do _1_ sessions per day.

With feet shoulder-width apart, pull tubing with both hands and bend across body. rotating trunk to opposite side. Repeat 20-30 times per set. Do _1_ sets per session. Do sessions per day.

Do in both directions.

Do in both directions.

BACK -43 Bilateral Scapular Retraction

BACK -47 Seated Rowing with Resistive Band

Wrap tubing around both fists. Pull arms back, bringing shoulder blades together as if rowing a boat. Long-sit with resistive band around feet as shown and hands firmly holding ends. Pull arms back as if rowing a boat. Retum. Repeat 20-30 times per set. Do per day. BACK -45 Back Extension with Resistive Band sets per session.

Repeat.zll:.JQ. times per set. Do _1_ sets per session. Do sessions per day.

BACK -46 Back Flexion with Resistive Band

Sitting with resistive band looped around chest and back of chair. lean forward against resistance of band.

Sitting backward in chair with resistive band looped around chair back and upper body, lean back against resistance of band.
-~~

~ L/
y
),

'\

-'l
/ I

~ I
I

~
I

Repeat.zll:.JQ. times per set. Do sets per session. Do sessions per day.
Copyright 1999-2004 VHf

Repeat 20-30 times per set. Do _1_ sets per session. Do _1_ sessions per day. Page 1 of 3

Routine For: Created By: Bobby Griese. PT. DPT. CSCS SHOULDER - 41 Strengthening Activities: Active Resisted Flexion

02-17-2009
Care Giver Strengthening SHOULDER - 45 Strengthening Activities: Active Resisted Extension

Using tubing, start with arm at side and pull forward and upward. Move shoulder through pain-free range of motion.

Using tubing, pull arm back. Be sure to keep elbow straight.

Repeat.2Q:.3.Q. times. Do _1_ sessions per day.

Repeat 20-30 times. Do sessions per day.

SHOULDER - 43 Strengthening Activities: Active Resisted External Rotation

SHOULDER - 44 Strengthening Activities: Active Resisted Internal Rotation

Using tubing, keep elbow in at side and rotate arm outward away from body. Be sure to keep forearm parallel to floor.

Using tubing. keep elbow in at side and rotate arm inward across body. Be sure to keep forearm parallel to floor.

Repeat .2Q:.3.Q. times. Do sessions per day.

Repeat 20-30 times. Do sessions per day.

SHOULDER - 52 Strengthening Activities: Resisted Diagonal Shoulder Extension

SHOULDER - 49 Strengthening Activities: Active Resisted Diagonal

t..,
".

Grasp tubing with arm above and behind you. Bring arm down across body. Return slowly to starting position.

Using tubing. start with arm across body. palm facing backward. Pull arm across body and over head so palm now faces forward.

Repeat 20-30 times. Do sessions per day.

Copyright 1999-2004 VHf

Repeat 20-30 times. Do sessions per day. Page 2 of 3

Routine For: Created By: Bobby Griese, PT, DPT, CSCS HIP I KNEE - 45 Resisted Hamstring Curls in Prone

02-17-2009
Care Giver Strengthening HIP I KNEE - 54 Hip Abductor Strengthening with Resistive Band

.4t I (" /

. i
1\

. .
With resistive band looped around knees in position shown, push thighs apart. Return slowly. Repeat 20-30 times per set. Do _1_ sets per session. Do _1_ sessions per day.

Bend knee from straight position. Repeat 20-30 times per set. Do - L sets per session. Do _ _ sessions per day.

HIP I KNEE - 55 Sitting Knee Extension with Resistive Band

HIP I KNEE - 27 Strengthening: Resisted Hip Abduction

With tubing around involved leg and other end secured in doorjamb, stand sideways from door and extend leg out to the side.

With resistive band looped around both ankles, raise one leg to straighten knee. Keep other leg bent to increase resistance. Repeat 1Q.:1!L times per set. Do _1_ sets per session. Do sessions per day. LOWER EXTREMITY - 29 Quad Strength: Lunge With Tubing Repeat 1!l:.3Q. times. Do_I_sessions per day.

BACK -48 Lifting Simulation with Resistive Band

With tubing around waist, push off with one foot and lunge forward onto the other. Return. Alternate legs.

Ie
, ZE

..

Standing with resistive band anchored under feet and hands grasping ends. bend knees. lowering body, then return to upright position as when lifting.

Repeat 10-20 times or for _0_ minutes. Do _1_ sessions per day.
Copyright 1999-2004 VHI

Repeat 10-20 times per set. Do _1_ sets per session. Do sessions per day. Page 3 of 3

Routine For: Created By: Bobby Griese, PT, DPT, CSCS Mon Tues
----

02-17-2009 Care Giver Strengthening Wed

---

Thur
-----

Fri
'--

Sat

Sun
---

Mon
-

Tues

Wed

T It
I! .

----

Thur

Fri
----

Sat
- - - f-----

Sun

--

----

---

----

Mon

Tues
---

Wed

Thur

Fri

Sat

Sun

Mon

---

Tues
--

Wed
---~----

Thur
1---

Fri
~----

Sat
---

Sun

--'-----

-----

------

iij
Jb
,--~

Mon

Tues

Wed

Thur
'---

Fri

- - -I - - -

Sat

Sun

Mon

- - f---

Tues

Wed

Thur
--

Fri
-----

Sat

Sun
--

-~--

-----

--

-----

--Sat
-

'-----

---

I-- --

--

---~-----

!----

--------

---~-

Mon

Tues

Wed
----

Thur
--

Fri
'---

Sun

Mon
L ___

Tues
---~-

Wed
1---------

Thur
--

Fri

Sat
----I---

Sun
-

-t')
--

--I-

-------

--

--

'---

--

---

---~--

I---

------f--

Mon
---1---

Tues
-

Wed

Thur

Fri

Sat
----

Sun
~--

Mon
'-----

Tues
------

Wed
!-- -

---

Thur

Fri

Sat
----

Sun

----

---

-----

- - - I--

-Tues Wed

--~----

--- -------

,""'!:J
.:...J

Mon

- - - - I--1---_ _ L

Thur

----

Fri --.----

Sat
f---

Sun

Mon

Tues

Wed
---I---

Thur

Fri

--

------

Sat

Sun

'rn

----

1------

Copyright 1999-2004 VHf

Page 1 of 3

Routine For: Created By: Bobby Griese, PT, DPT, CSCS Mon
-

02-17-2009 Care Giver Strengthening Tues Wed

-

-t
;;~ JT
G::'=":' ,

Thur
-

Fri
-'~.

Sat
' - !-.

Sun

Mon

Tues

Wed
"~

Thur
..

Fri
---~--

Sat

Sun
--~---

...

---.

...
Tues Wed ... ~

-Fri Thur ,..

~.-

~.-.

!--.._ - -

Mon

,-

Tues

Wed

Thur

Fri

Sat
.-

,-~.

Sun

Mon
..

Sat

Sun
-

..

. - .--

f-

---.

__
Mon

. _.

-.--

~.

_.-

.. -.

!-----

~ ~ ~ '}j
'~.

Tues

Wed

Thur

Fri

-.-

Sat

Sun
..

Mon

Tues
f--

Wed

Thor

Fri
-

Sat
---~-~.
.~

Sun
f---._-

__

'-----

.-

' -"--

,_.- '--- "'---'

-------

--------

_.

Mon --..

Tues

Wed
~.--

Thur
L-.

Fri .-

Sat
1. . . . -

Sun
f - -..

Mon
. ...

-. f-

Tues

Wed

Thur
-

Fri Sat _. f - - - -.
~-

Sun

...

-.----

--

-.--

!---.

.~~

----f-

.!---

-.

Mon
_.

Tues -

Wed
-

Thur
'---

Fri
!--._.-

Sat

Sun

Mon
~.

Tues

Wed
--~---

Thur
c-

---.

Fri -

Sat
'--

Sun ._.
-1-

'---_.

---.

f--.

!.~--

---

i--

Mon
f--.

Tues

Wed

Thur

Fri

Sat

Sun

Mon

Tues

Wed

Fri Sat Thur " - ----- f----

Sun
--~-

--

_.

_.
--.......

_._.-

-.

.......

Copyright 1999-2004 VHf

Page 2 of 3

Routine For: Created By: Bobby Griese, PT, DPT, CSCS Mon Tues
-

02-17 -2009 Care Giver Strengthening

-

Wed
L-__
-

Thur
-

Fri

Sat

Sun

Mon

Tues

Wed

Thur
L ___
~

----------

Fri

Sat
----~

Sun
1------

--

---

-Mon Tues
'---

----"--Wed

__

--

Wed

Thur

Fri

Sat
'---

Sun

Mon

Tues

Thur
---

Fri

--

--

Sat

Sun
-- f - - - -

~~

r----

- -f------------~-----

- - ,---

1------

--- r-----

-Sat
f - - - - ,--

!--

r---!---

Mon
--~---

Tues
-

Wed

Thur

Fri

Sun
-----

--------

Mon
-

Tues

Wed

Thur

Fri
--

Sat
---

Sun
---

--

-------

- - - - - - r---- - -

-------

-------

---

---

Mon

Tues

Wed

i
~
Jf
~
--

--

----- - - - -

Thur

Fri

Sat -

Sun
--------

Mon
I~-----~----

----

Tues

Wed
-----

Thur

Fri
- - !----

Sat

Sun

~-

~---

---

-----

--

---~----

--Mon Tues

r---

-Sun

--Mon Tues Wed Thur Fri

--'-----

---

Wed
1--

Thur

Fri
-----~

Sat

Sat

Sun

'------

1--

---

'---

-Mon Tues
-

--------~---

---

---~--

1---

-----

----

-i
Sun
--~--

Wed
1---

Thur

Fri

Sat

Sun

Mon

Tues

Wed

Thur

------

Fri

Sat

--

-'----

-----

-----

--; --

Copyrighl 1999-2004 VHf

Page 3 of 3