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So far Nick Chiu has created 100 blog entries.

AAROM with Dowel: Shoulder External Rotation

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 elbows are bent and in close to your body push the affected arm/hand out away from the body find your comfortable “pain free” range of motion


Heel Slides

Starting position: Lying on your back with hands at your sides with both legs straight Slowly bend your knee while sliding your heel against the bed or floor Hold this position momentarily Straighten your knee sliding your heel against the bed or floor returning to the starting position Repeat for the recommended number of repetitions and sets. This exercise should be painfree and only bend or straighten the knee as far as you comfortably can


Deadbug with Arm Tubing

gently engage your core as if trying to squish a towel with your lower back into the mat using the circular tubing band around the wrists pressing out helps to further engage the core knees start up in the air at hip height as pictured in #2 tap your heels slowly alternating sides, without resting the feet down to make it easier try marching starting with your feet grounded lift alternating legs


Bridging with Tubing

can be performed with or without circular tubing band around the hands (this further helps to activate the core) heels are nice and close to bottom hip distance with knees and feet inhale lift the hips exhale to lower


High Kneel Hip Hinge with Tubing

start in a high knee position, knees hip distance apart tubing around the wrists, gently pressing out into the tubing to engage your core keep your chest lifted, hips draw back towards your heels draw all the way up to tall kneel, full hip extension at the top


Tubing O’s

tubing comes from behind the body (it can be closed in a doorway or wrapped around a pole) punch the tubing forward start to draw circles or the alphabet with the punched first repeat as prescribed


Nordic Hamstring Curls

legs/heels must be safely secured under a bench or have a partner hold the legs down lower the chest forward as far as you can until the body falls forward (with control) brace your fall with your palms push yourself back up quickly to start position *this is an advanced hamstring exercise and should be taught with 1:1 supervision prior to trying on your own at home*


Ball Hamstring Curls

lying on your back both feet up on the ball lift your hips up into a bridge and keep them there straighten the legs bend the legs repeat as prescribed


Ball Single Leg Hamstring Curls

lying on your back 1 leg on the ball free leg is either bent as pictured or out straight not touching the ball lift your hips up into a bridge and keep them there straighten the leg bend the leg repeat as prescribed

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