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14-minute Full Body Strength Workout for Rehabilitation
Lake Regional Health System•Jan 31, 2014
14-minute workout video. Strength, Low Impact, Cool Down. targeting Full Body, Arms, Legs, Back. low intensity. helps with Rehabilitation / Treatment Support, Muscle Strength, Cardiovascular Endurance.
⏱️ Key Moments
Summary:The workout includes a warm-up, a series of strength and balance exercises, and a cool-down, focusing on safe movements for individuals with limited mobility.
🏃 Guide
This video is designed for individuals recovering from cardiac issues or those with limited mobility, providing safe and effective exercises to enhance strength and endurance.
Benefits
Improved muscle strength
Enhanced cardiovascular endurance
Step-by-Step Guide
1
Hand Grip Exercise
Squeeze a tennis ball for 3-5 seconds, then release slowly. You should feel the muscles in your hands and forearms working. Stop if you experience pain.
2
Wall Push-Up
Stand facing a wall, hands shoulder-width apart. Lower your body towards the wall and push back. Feel your chest and arms engaging. Maintain slow, controlled movements.
3
Upper Body Raise
With weights or water bottles, raise your arms to shoulder height and lower back down. You should feel your shoulders and arms working. Avoid jerky movements.
4
Back Leg Raise
Hold onto a chair for balance, extend one leg back while keeping the knee straight. Feel the glutes and hamstrings working. Move slowly to maintain balance.
5
Side Leg Lift
Lift one leg to the side while holding onto a chair for support. You should feel the outer thigh muscles. Keep movements smooth and controlled.
6
Standing Toe Raise
Rise onto your toes and slowly lower back down. Feel the calves working. Use a chair for balance if needed.
7
Heel To Toe Walk
Walk in a straight line, placing one foot directly in front of the other. Focus on balance and stability.
8
Flexibility Stretch
Sit in a chair and extend your legs, flexing and pointing your toes. Hold each position for 10-30 seconds.
9
Back Stretch
Twist gently in your chair to stretch your back. Hold for 10-30 seconds on each side.
10
Quadricep Stretch
Stand and pull one foot towards your glutes for a thigh stretch. Hold for 10-30 seconds.
11
Shoulder Stretch
Use a towel to stretch your arms. Hold for 10-30 seconds on each side.
Safety Notes
Consult with a healthcare provider before starting if you have heart conditions, severe pain, or other medical concerns.
Duration: 14m 35s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Coronary Artery DiseaseHeart FailureHypertensionObesity
Therapeutic Goals
Rehabilitation / Treatment SupportMuscle StrengthCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Anemia, Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ Chair🏋️ None
Primary Focus
💪 Full Body💪 Arms💪 Legs💪 Back
Category
StrengthLow ImpactCool Down
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#14 min#medium length#Strength#Low Impact#Cool Down#beginner#Chair#None#Full Body#Arms#Legs#Back#low