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Program b: seated exercises with a ball

Program B: Neck rotation

 Neck rotation
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slide 1 of 8, Program B: Neck rotation,
  1. Keeping your chin level, turn your head to the left, and hold for at least 15 seconds.
  2. Turn your head to the right and hold for at least 15 seconds.
  3. Repeat 2 to 4 times to each side.

Program B: Elbow extension with a ball

 Elbow extension with a ball
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slide 2 of 8, Program B: Elbow extension with a ball,
  1. Sit tall in your chair, and raise the ball straight above your head.
  2. Keeping your arms up, bend your elbows as you lower the ball behind your head.
  3. Then slowly raise the ball until it's back to its original position above your head.
  4. Repeat 8 to 12 times.

Program B: Forward reach with a ball

 Picture of forward reach with a ball
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slide 3 of 8, Program B: Forward reach with a ball,
  1. Sit tall in your chair, and hold the ball out in front of you.
  2. Slowly stretch your arms forward to move the ball away from you, like you're handing the ball to someone. You will feel the stretch across your upper back.
  3. Go back to the starting position.
  4. Repeat 2 to 4 times.

Program B: Arm circles with a ball

 Arm circles with a ball
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slide 4 of 8, Program B: Arm circles with a ball,

This exercise helps get your heart beating faster.

  1. Sit tall in your chair, and raise the ball straight above your head.
  2. Keeping your arms straight, slowly make a wide circle, bringing the ball down to your left, in front of you, over to the right, and then above your head again.
  3. Slowly make another circle going in the other direction.
  4. Keep making circles in a smooth rhythm for 1 minute. Work up to doing this exercise for 5 minutes or longer.

Program B: Body twists with a ball

 Body twists with a ball
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slide 5 of 8, Program B: Body twists with a ball,
  1. Sit tall, and keep your feet comfortably apart.
  2. Hold the ball in front of you.
  3. Keeping your feet and legs still, slowly turn your shoulders to the left. Go as far as you feel comfortable. You'll feel the stretch in your back and shoulder.
  4. Turn back to your center, and slowly turn your shoulders to the right.
  5. Repeat 2 to 4 times in each direction.

Program B: Knee squeezes with a ball

 Knee squeezes with a ball
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slide 6 of 8, Program B: Knee squeezes with a ball,
  1. Sit tall, and keep your feet comfortably apart.
  2. Place the ball between your knees.
  3. Using your knees, squeeze the ball for 6 seconds, and then slowly release (but don't let the ball fall).
  4. Repeat 8 to 12 times.

Program B: Chest squeeze with a ball

 Chest squeeze with a ball
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slide 7 of 8, Program B: Chest squeeze with a ball,
  1. Hold the ball in front of your chest with your elbows pointed straight out.
  2. Squeeze the ball between your hands. Keep squeezing for about 6 seconds, and then relax.
  3. Repeat 8 to 12 times.

Program B: "Alphabet" exercise

 Alphabet range-of-motion exercise for an ankle sprain
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slide 8 of 8, Program B: "Alphabet" exercise,
  1. Trace the alphabet in the air with your right foot. This helps your ankle move in all directions.
  2. Then trace the alphabet with your other foot.

Current as ofAugust 19, 2018

Author: Healthwise Staff
Kathleen Romito MD - Family Medicine
Adam Husney MD - Family Medicine
Elizabeth T. Russo MD - Internal Medicine


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