About Alvin Cadonic

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So far Alvin Cadonic has created 8 blog entries.

Bosu Side Steps

bosu is either blue or black side up depending on what your PT recommends for you you can use a couch cushion or pillows at home step up to the side with one leg then the other step off to the other side with one leg then the other  

2018-06-20T10:30:03+00:00

Bird Dog

start in table top knees under hips, palms under shoulders chin is tucked (double chin position) neutral spinal curvatures lift opposite hand/foot do not lift so high you twist the body to make this exercise easier lift only one limb at a time (arm or leg) to make it harder ask your PT (there are many ways to progress if it is too easy)

2018-06-20T10:23:40+00:00

Bear Crawls

start in table top palms underneath shoulders, knees underneath hips chin is tucked (double chin position) bring knees up a couple of inches off the floor slowly with control lift opposite leg than hand pretend you have a ball on your lower back and you don't want to let it fall (keep hips steady) you may start by lifting in the spot or your physio may have you slowly crawling forward and backward if crawling: mini steps avoid big transitions forward (you will lose your form) regression: lifting only hands or only legs alternating

2018-06-20T10:20:32+00:00

AAROM With Dowel: Shoulder Abduction

use a broomstick, hockey stick or golf club, the arm moving up is the injured/affected arm keep neck relaxed and shoulders down away from ears push arm using your stronger side up away from the body as shown find your comfortable "pain free" range of motion

2018-06-20T09:51:36+00:00

Bent Over Rows

bent over a table, back of couch, chair or bench chin is tucked (double chin position) spine in neutral curvatures (if you do not know what that is ask your PT as this varies person to person in terms of cueing) arm with the weight is nice and close to the body "you have a dollar bill in your arm pit and you don't want to let it drop" draw elbow back maintaining your arm close to the body straighten the arm back to start positions

2018-06-20T10:19:36+00:00

Arm Bar Rolling

start lying on your back as in picture #4 wrist is neutral (not bent back) pack your shoulder down towards the mat roll onto your side with your shoulder and hip rolling together place your top leg in front of your body slowly rock the top hip/pelvis down towards the mat slowly roll back onto your back with control lower the weight to chest roll to side and place the weight down

2018-06-25T15:26:49+00:00

Batwings

draw shoulders down to neutral (gently away from ears) elbows are bent at 90 degrees press elbows into the wall gently drawing shoulder blades together lower body back towards the wall

2018-06-20T10:04:33+00:00

AAROM With Dowel: Shoulder Flexion

use a broomstick, hockey stick or golf club, the arm moving up is the injured/affected arm keep neck relaxed and shoulders down away from ears push affected arm using your stronger side up in front of the body as shown find your comfortable "pain free" range of motion  

2018-06-20T09:55:15+00:00
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