Aim to complete 10 -15 repetitions of each exercise x 1-2 sets
Consult your professional/s for treatment and rehabilitation as these are academic principle guidelines only and not prescriptive.
ASSIC does not dispense medical and/or exercise advice.
Consult your professional regarding exercise, treatment and rehabilitation exercise regimes and medical advise.
The contents of the following web page are principle guidelines and must be utilized under the supervision of a relevant medical and/or exercise professional.
Steps for Beginner Exercise
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Warm up: walking 5-10 min
Modified push up
Modified Push Ups:
In a prone position, place your hands beneath your shoulders with knees flexed.
Make sure your hips are evenly placed on the ground and keep back straight and bend elbows, until the elbows are behind the back, while maintaining straight back.
Exhale and flex your elbows to 90 degrees. Return to starting position.
Feet shoulder width apart, facing forward.
Flex your knees as if sitting on a chair.
Ensure your knees do not overlap your toes and you maintain a straight back.
Avoid lifting the heels and toes.
Push up through the heels.
Standing Calf raise
Feet shoulder width apart, heels off edge.
Inhale, elevate heels and return to starting position.
Use weights for additional strength resistance (make sure standing on stable & secure platform when performing exercise, stepper is used for demonstration purpose only) maintain slow and controlled motion.
Careful not to rotate hips or arch back.
Keep your weight evenly distributed.
Bridge on Foam Roller (pelvic lifts):
In a supine position, flex your knees at 90 degrees and place your feet in line with your soles firmly on the ground or on a roller.
Exhale, contract glutes and elevate hips until your shoulders, hips and knees are in a line.
Return to starting position.
Keep your feet in a straight line.
6. Basic crunch
Laying on your back, make sure your hips are evenly placed on the ground and feet firmly planted, exhale and raise shoulder blades off the ground.