KIN 3090 WORK REPORT ASSIGNMENT

Work site project: Worked on exercise descriptions and photos to add to the clinics
computer rehabilitation exercise program.
Phases extra exercises:
1. Range of Motion shoulder flexion
1

Sitting upright, slide forearm down table as you bend from the waist until a stretch is felt
at the back of the shoulder.

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

2. Range of motion shoulder abduction

1

Arm resting on table, palm facing up, bring head down toward you simultaneously move
trunk away from table.

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

3. Range of Motion external rotation

Bend forward at waist keeping forearm on table palm down until stretch is felt
4. Range of Motion external rotation

Keep palm of hand against door frame and elbow bent at 90 degrees. Turn body from
fixed hand until stretch is felt

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

5. Range of Motion flexion

1

Slide arm up wall with palm toward you by moving closer to wall
** 1-5: STRETCHES, SHOULDER

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

6. Band assisted internal rotation

1

Attach tube so it is coming from behind the head, in line with the body. Lying down, start
with elbow bent 90 degrees and in line with shoulder gripping the band. Bring hand down
towards body without moving elbow location and keeping upper arm strait and in line
with shoulder.

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

7. Band assisted external rotation

1)

2)

Attach tube so it is coming from below the feet, in line with the body. Lying down, start
with elbow bent 90 degrees and in line with shoulder gripping the band. Bring hand back
towards the head without moving elbow location and keeping upper arm strait and in line
with shoulder.
** 6-7: TUBING, SHOULDER

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

8. Side lying Clam

1)

2)
Lying on one side with both knees bent, keeping spine strait. Raise knee up rotating at the
hip, keeping feet in place on the floor. Keep pelvis square and stable throughout the
motion. Keep spine stable and do not rotate. **FLOOR, HIP

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

8b. Side lying Clam with tubing

1)

2)
Place tubing around knees, in comfortable position with light tension. Lying on one side
with both knees bent, keeping spine strait. Raise knee up rotating at the hip, keeping feet
in place on the floor. Keep pelvis square and stable throughout the motion. Keep spine
stable and do not rotate. **TUBING, HIP

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

9. Side lying adduction with ball

1)

2)
Lying on one side with both knees bent, keeping spine strait, with ball in between legs.
Squeeze ball between the knees, keeping feet in place on the floor. Keep pelvis square
and stable throughout the motion. Keep spine stable and do not rotate. **FLOOR, HIP
Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

10

10. Single leg strait leg deadlift

1)

2)

Starting with one leg on the ground, the other leg bent and raised behind the body.
Opposite arm of stable leg raised strait above the head. In one fluid motion, bring arm in
a large arc down towards toes while simultaneously bringing raised leg high up behind
body until it is about hip level, and the hand has reached the opposite foot. Keep hips in
line with each other, not letting one raise above the other. **FLOOR, HIP

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

11

11. Assisted shoulder abduction with bar

1)

2)

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

12

Standing upright with your back against the wall, hold the bar with both hands. Dominant
arm will push bar across body so that weaker arm is stretched up and out away from the
body until about 90.

12. Assisted shoulder flexion with bar

1)

2)

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

13

Standing upright while holding the bar with both hands, dominant arm to the side and
weak arm in front. Use dominant arm to raise the weaker arm up above the head, or as
high as comfortable.

13. Assisted shoulder extension with bar

1)

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

14

2)

Standing upright while holding the bar with both hands, dominant arm in front and weak
arm at the side. Use dominant arm to push back the weaker arm, keeping the movement
in a straight line towards the wall behind you.

14. Assisted shoulder external rotation with bar

1)

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

15

2)

Standing upright against the wall while holding the bar with one arm bent at 90, hold the
other end of the bar comfortably with the other hand. Dominant arm will push bar across
body so that weaker arm is rotated out towards the wall.
*** 11-14: SHOULDER, STRETCHES

15. Isometric Wrist extension

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

16

1)

Starting position with back strait and arm bent at 90 at the elbow, rest forearm on a table
with the wrist and hand off the table, palm down making a fist. Place the other hand on
top of the fist, when ready, push upwards with wrist making a fist, and resist the motion
with the other hand.
16. Isometric Wrist flexion

Starting position with back strait and arm bent at 90 at the elbow, rest forearm on a table
with the wrist and hand off the table, palm facing up making a fist. Place the other hand
on top of the fist, when ready, push upwards with wrist making a fist, and resist the
motion with the other hand.

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

17

17. Isometric Wrist Abduction

Starting position with back strait and arm bent at 90 at the elbow, rest forearm on a table
with the wrist and hand off the table, thumb up making a fist. Place the other hand on top
of the fist, when ready, push upwards with wrist making a fist, and resist the motion with
the other hand.
18. Isomeric wrist adduction

Starting position with back strait and arm bent at 90 at the elbow, rest forearm on a table
with the wrist and hand off the table, thumb up making a fist. Place the other hand on the
bottom of the fist, when ready, push downwards with wrist making a fist, and resist the
motion with the other hand.
*** 15-18: WRIST, FLOOR

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

18

19. Basic Scapular setting

While seated with the back straight, pull the shoulders back and down. While doing this,
focus on trying to get the shoulder blades across into your back pockets. *** MID
BACK/SHOULDER, FLOOR
20. Doorway Lat Stretch

Standing with one arm above the head holding onto the inside of the doorway with thumb
down, put the same leg as the raised arm behind the opposite foot. From this position,
rotate the upper body so you can look under the arm, push hips out, away from doorway
and lean into the hips. Stretch will be felt in the lats and upper back. *** MID
BACK/SHOULDER, STRETCH

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

19

20b. Doorway upper back stretch

Standing with one arm above the head holding onto the inside of the doorway, put the
same leg as the raised arm behind the opposite foot. Push hips back, away from doorway
and lean into the hips. Stretch will be felt in the lats and upper back. *** MID
BACK/SHOULDER, STRETCH
21. Standing core bracing
1)

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

20

2)

Stand upright with hands over your rib cage, take a deep breath in and then exhale slowly
tightening your abdominal muscles and bracing your core. **ABDOMINAL, FLOOR

21b. Seated core bracing

1)

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

21

2)

Sitting in a chair with hands over your rib cage, take a deep breath in and then exhale
slowly tightening your abdominal muscles and bracing your core **ABDOMINAL,
FLOOR

22. Quadriceps chair stretch

Stand upright with hands on hips, and have foot placed behind you on chair. Step forward
until you feel a stretch in your quadriceps. Make sure hips remain in line with each other,
facing forward. *** KNEE/HIP, STRETCH
Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

22

23. Vibe stretch

Standing upright, with hands on hips and one foot in front of the other, sit back into back
hip. Make sure hips remain square and only make sure back hip goes out and to the side.
** HIP, STRETCH
24. Arch toes up then down
1)

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

23

2)

Perform this exercise either standing upright or seated in a chair. Place foot on floor so
that there is n arch in the foot, and have toes flexed and pointed up towards the ceiling.
When ready slowly lower the toes back to the floor, all while trying to maintain the arch
in the foot. ***ANKLE, FLOOR
25. Toe curls with towel
1)

Jaime Chavarie

KIN 3090 WORK REPORT ASSIGNMENT

24

2)

In a seated position, place foot on towel. Extend toes as far as they will go and then curl
them inwards as if trying to bring them towards the heel. In this exercise you are trying to
roll up the towel, repeat the motion until the towel has been completely rolled up.
***ANKLE, FLOOR

Jaime Chavarie