I.

INTRODUCTION

The routine done in the video is in reference to the Perfect 10 by the Nike
Training Club. Because I have low cardiovascular and muscular endurance so I didn’t
included much of core exercises. However, the exercises are focused on engaging the
lower extremity muscles because during the quarantine period, my thighs are getting
fatter because I always sit and lying down on my bed. The following exercises enables
me to relax the tensioned muscles of my lower back, inner thigh muscles and hip
flexors.

II. IMPORTANCE OF PHYSICAL THERAPY DURING THE PANDEMIC

Physical therapy may not be facing patient infected with the virus, but it is as
important as other medical practitioner. Since the therapy we offer to the patients
cannot help in alleviating the breathing mechanism of the patient, our work is inclined
of keeping the individuals isolated in their homes fit. Telehealth has been practiced
before so it is possible for the patient who can’t visit the rehab centers anymore to shift
to teleconferencing apps like Zoom, Facebook video chat and Skype. In this way, the
therapist can communicate with the progress of the patient of the intervention the
therapist has given to them and because there is virtual interaction, the therapist can
demonstrate and check the execution of the patient for their exercises.

The importance of physical therapy in times of pandemic doesn’t stop there.

The people who wants to be fit because they have grown so much weight inside their
homes or have been experiencing pain because of their poor posture while sitting on
their sofas will seek for professional help through watching videos and reading articles
in the internet. I have seen a lot of dedicated YouTube channels run by physical
therapist. They explain the anatomic, physiological and kinesiology background of the
condition in their short informative videos. They demonstrate the proper way of doing
the exercise and explaining the reason behind the position. They define the importance
of the special tests in such an easy and not harmful way for the patient to do it on
his/herself and telling them that there are non-invasive and safe interventions that can
be done for their condition.

III. EXERCISE PROGRAM

Exercise Patient Position Parameters Rationale

Warm-Up

1. Knee Hugs 1. Standing position, 1. 15-30 1. It stretches the

the knees and hips seconds hamstrings and
are flexed to bring hold x 1 lower back. This
the knee close to set per leg also improves
the chest. balance,
equilibrium and
posture.

2. Quadriceps 2. Unilateral standing 2. 15-30 2. The quadriceps

Stretch position, the knee seconds muscle are
are flexed to hold x 1 important for the
hyperextend the set per leg patellar placement,
hip. The free arm the muscle tension
is raised. in the quadriceps
may lead to knee
pain and reduced
mobility.
Stretching is
important to
 reduce the tension.

3. Walkouts 3. 15 3. It improves the

3. From a standing seconds upper body
position with feet hold x 2-3 strength and
apart, the person sets for a flexibility,
bends to the floor total of 30 increasing the total
to shift the weight seconds core strength since
onto the hands it allows the
while heels fixed person to brace
on the floor; the core and
flexing the hip squeeze the glutes.
while maintaining
knee extension.
The back must be
flat as the person
walk.
4. 5 seconds 4. The arm positions
4. Y-T-W
4. Standing position, hold each results in the
the arms are position x improvement of
position in 2 sets the strength of the
extension rotator cuffs.
(scaption),
abduction and
flexion in
alternation.

5. 15 5. This exercises
5. Hurdle Steps seconds
5. Standing position, allows hip mobility
the hips and knees hold x 2-3 which enables the
and flexed and the sets for a tight hip flexors
hips are laterally total of 30 and TFL’s to be
and medially seconds stretch.
rotated in
alternation

6. Hamstring 6. 15-30 6. It stretches the

Stretch 6. Standing position. seconds hamstrings and
The hips are flexed hold x 1 lower back. This
in one extremity set per leg also improves
while maintaining balance and
knee extension. equilibrium.
The other leg is
placed behind the
front leg. The
person reaches for
the ground with
extended arms
and raise the arms
forming a half-
circle.
Exercise Proper

1. Lateral 1. Standing position 1. 8 to 12 1. It strengthens the

Shuffle with feet shoulder repetitions gastrosoleus
width apart. Knees or a total muscles of the
are bend while of 1 calves, quadriceps,
maintaining trunk minute. hamstrings,
 extension. The iliopsoas and other
elbows may be hip flexors and the
flexed placed at glutes. This
the side of the exercise that needs
body. body coordination
and agility for the
side-to side
movements.

2. Reverse 2. Standing position. 2. 8 to 12 2. It activates the

Lunges The feet a meter reps x 2 -3 core, gluteus
(Alternating) apart. One limb is sets. muscles and the
in hip flexion and hamstrings. The
90 degree knee forward leg
flexion for balance provides stability
and support. The during exercises
other leg is without putting so
positioned behind much stress on the
but the knees are joint for those who
brought close to have knee
the floor but not concerns,
touching it. balancing
problems and less
mobile hips.

3. Bodyweight 3. Standing position. 3. Squats promotes

Feet are shoulder 3. 8 to 12
Squats body-wide muscle
width apart. The reps x 2 -3
building, improving
hips and knees are sets.
the gluteus,
flexed while quadriceps,
maintaining trunk hamstrings and
extension. There calves muscles
increased while working on
hamstring and the abdominal
gastrocsoleus work muscles strength
per squat. also.

4. Inchworms 4. From a standing 4. 8 reps x 2 4. It strengthens the

position with feet sets. anterior side of the
apart, the person body while actually
bends to the floor stretching the
to shift the weight posterior side. It
onto the hands dynamically
while heels fixed stretches the
on the floor; hamstring muscles
flexing the hip while engaging the
while maintaining chest, shoulder
knee extension. and abdominal
The back must be muscles.
flat as the person
walk. The pace
however is slow
and in small steps,
imitating a worm.

5. Mountain 5. From a standing 5. 8 to 12 5. Mountain climbers

Climbers position with feet reps x 2 -3 do not only
 apart, the person sets. improve a person’s
bends to the floor cardiovascular and
to shift the weight muscular
onto the hands. endurance but also
The trunk is core strength and
maintained in agility. It allows
flexion while efficient
bringing the knees movement so
close to the chest lower extremity
alternately. joints and activate
the obliques and
abdominals, even
the biceps and
triceps muscles of
the upper limbs.

6. Highland 6. Highland jacks also

6. Standing position. 6. 8 to 12
Jacks improves the
Feet are shoulder reps x 2 -3
person’s
width apart. The sets.
endurance and
exercise is done by
gaining both
shoulder and leg
strength and agility
crisscross
because of its
alternately. The
multidirectional
same concept as
movement. It
jumping jacks but
engages the glutes,
with an increase of
hamstrings,
difficulty.
quadriceps and the
calves.
Cool Down

1. Kneeling 1. Kneeling position. 1. 15-30 1. The quadriceps

Quadriceps The limb that is seconds muscle are
Stretch (L & not stretched is in hold x 1 important for the
R) hip flexion and 90 set per leg patellar placement,
degree knee the muscle tension
flexion for balance in the quadriceps
and support. The may lead to knee
knees are pain and reduced
positioned on the mobility.
floor for the Stretching is
stretched limb. important to
reduce the tension.

2. It stretches the
2. Lying 2. Supine position. 2. 15-30 hamstrings and
Hamstring One limb is raised seconds lower back. This
Stretch perpendicular to hold x 1 also improves
(L&R) the ceiling while set per leg balance,
the free leg in on equilibrium and
the floor. posture.

3. Side-lying position. 3. 15 3. This behind the

3. Side Lying T-
Both arms face seconds back shoulder
Stretch
each other prior to hold x 2-3 stretch for the
(L&R)
the exercise. The sets for a shoulder and chest
stretched arm is total of 30 which lengthens
 brought to seconds the pectoralis
horizontal per arm muscles and the
abduction, slightly anterior deltoid
beyond ROM. where it works as a
flexor and
horizontal
adductor of the
shoulder.

4. Sitting positon 4. This position

4. 15-30
4. Butterfly with the hips in lengthens the
seconds x
Stretch external rotation inner thigh muscles
1 set
so that the feet are (the adductors)
facing each other. which is often tired
during long periods
The person bends
of standing.
over closer to the
feet.

IV. INSIGHTS

The purpose of exercise isn’t for aesthetic purposes, in fact, the true essence of
this activity isn’t understood by many. Most people, even myself prior taking this
subject, thought that physical activity such as household chores and recreational
activities already is an established form of exercise. Exercise is a physical activity with a
more specific focus, which are typically planned and structured to bring changes into a
person’s body. These differ in the type of energy demand, the intensity and duration but
all of those depend on the body condition and capacity of the patient. Not everyone is
fit to do curl-ups if he or she isn’t able to bring his/herself up without manual or human
support. This is where the core of the subject is highlighted, there are different forms of
exercise that can be introduced to people such as stretching, resistance training, range
of motion, joint mobilization and many more. I do some stretching and range of motion
exercises at night as form of relaxation. Although I only allot 30 minutes each day, but
what matters is I have lengthened those tensed muscles for an all-day long sitting and
allow my joints to move within its ROM.