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Video Details

Name: 14-minute Full Body Strength Workout for Rehabilitation
Uploaded: 2014-01-31T21:33:08Z
Duration: 14 min 35 s
Description: 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.

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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

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.

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.

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.

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.

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.

Standing Toe Raise

Rise onto your toes and slowly lower back down. Feel the calves working. Use a chair for balance if needed.

Heel To Toe Walk

Walk in a straight line, placing one foot directly in front of the other. Focus on balance and stability.

Flexibility Stretch

Sit in a chair and extend your legs, flexing and pointing your toes. Hold each position for 10-30 seconds.

Back Stretch

Twist gently in your chair to stretch your back. Hold for 10-30 seconds on each side.

Quadricep Stretch

Stand and pull one foot towards your glutes for a thigh stretch. Hold for 10-30 seconds.

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.

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