Assessing the Economics of Obesity and Obesity Interventions by Michael J. O'...
Safe and Easy Exercises for Everyday
1. Safe and Easy Exercises for
Everyday
Bryan DeJarlais, SPT, CSCS
University of Wisconsin-La Crosse
Ministry Saint Joseph’s Hospital
Inpatient Physical Therapy Clinical Rotation
2. Presentation Outline
Stretches Exercises
▫ Calf • Lower Body
▫ Wall Sit
▫ Hamstring ▫ Heel/Toe Raise
▫ Adductors ▫ Leg Side-Raise
▫ Quads/Hip Flexor ▫ Chair Squat
▫ Lunge
▫ Chest
• “Core”
…and a few words on ▫ Bridges
body mechanics, ▫ Dead Bug
▫ Bird-dog
posture and diet
• Upper Body
▫ Chair Dips
▫ Wall Push-ups
19. Exercises
• Start with 2 sets of 10
• Progress/Regress as needed
▫ Do what you can safely handle
▫ Avoid injury, go slow
• A word on soreness…
20. Mechanics and Education
• Standing & Sitting Posture
▫ Chest out, shoulders back
▫ Be as “tall” as you can
• Safe Lifting
▫ Lift with your legs
▫ Back flat
▫ Keep it close!
21. Mechanics and Education, con’t
• General Advice
▫ Take the stairs
▫ Park further away
▫ Eat better
MORE fruits & veggies
LESS chips & soda
How does food make you feel?