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Model Exercitii Flexibilitate
Model Exercitii Flexibilitate
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1. - Back Buttocks And Thigh Stretching • Legs crossed, before you get the right arm Turn the body on the opposite side of the
front foot
2. 1 Leg Gluteal Stretch • Keep your back flat on the floor and abs tight Pull one leg, hands on the knee while
extending the other leg Alternate
5. Ardha Chandrasana I • Keep back and arms aligned with the hip
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 2
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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6. Ardha Matsyendrasana • Keep your back and head straight Cross the foot above the opposite thigh Turn your
shoulders backward by pushing on the outside of the opposite knee
7. Back / Hamstrings Stretch • The arms behind the back and legs straight, push your shoulders and head down
vertically
8. Back Buttocks Flexibility • Sit down, back straight, place the ankle of one foot over the knee of the opposite leg
Leg on the floor, knee at 90 degrees Bring your chest forward, keeping your back
straight Don't put weight on your hands
10. Back Flexibility / Trunk Rotation • Keeping knees straight and shoulders down against floor, bring your right foot up
and across body to touch left hand, The right hip can lift off the floor Alternate
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 3
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
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11. Back Flexibility On Chair • Sitting on the edge of a chair, pull shoulders and head down by contracting the
abdominals Hands behind your back
12. Back Flexibility On Chair • Sitting on the edge of the chair, pull shoulders and head down by contracting the
abdominals Raise one leg and pull the foot towards you Hands behind your back
• Alternate
13. Back Gluteal Flexibility • Keep back straight and flat on the floor
14. Back Gluteal Flexibility • Taking your knees with your hands, pull towards your shoulders
15. Back Leg Flexibility • Keep back straight Push forward, back straight, hand toward the foot Foot toward
opposite knee
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 4
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
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17. Back Shoulder Buttock Flexibi • Keep tarms straight Push your shoulders down
• Relax the lower back
18. Back Shoulder Flexibility • Keep back straight, abs tight and head up
19. Back Shoulders Stretching • Extend the arms forward while stretching the trunk Make a slight downward
pressure on shoulders Turn body sideways while maintaining this pressure
Alternate
20. Back Stretch • Keep your fists on the top of the buttocks in the lower back Pushing with fists move
shoulders backwards
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 5
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
carte
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 6
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
carte
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 7
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
carte
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 8
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
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36. Back Thigh Flexibility / Hamstrings • Keep leg straight on the floor
39. Back Thigh Stretching • Keep legs straight and body close to legs
40. Backward Forward Leg Swing • Keep your back straight and abs tight Swing your leg forward and backward Keep
the movement of the leg under your body
• Support yourself on a chair
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 9
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
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41. Bhujangasana • Raise the head up looking skyward Push slowly on the arms while keeping your
hips on the ground
43. Body Stretching • Keep feet together Extending arms to stretch the body Keep head between
shoulders
44. Body Stretching • Extending arms over head Keep head between arms Keep legs straight
45. Body Stretching • Moving hip upward and downward Push on the arm to extend the head
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 10
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
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46. Body Stretching • Roll your body forward and upward Bring the head upward as you push on your
arms
47. Buttocks and Legs Flexibility • Keep your back straight and legs relaxed
48. Buttocks Hip Flexibility • Keep your back flat on the floor Place a towel or strap under the knee Pull the band
with your arms to bring the knee toward your chest
49. Buttocks Thigh Flexibility • Keep head up and back leg straigth
50. Calf / Buttocks Flexibility • Chest close to thigh 90° Knee on the floor
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 11
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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54. Calf On Roll • Keep the leg straight Begin by placing the ankle on the roll, move up to the top of
the calf and down to the ankle
55. Calves Flexibility • Keep legs straight Pull your feet toward you
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 12
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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56. Chair Trunk Rotation / Stretching • Back straight and abs tight Turn your shoulders and head but keep your buttocks on
place Grab the back of your chair to get a better stretch
57. Dhanurasana • Hold the ankles Pull on the ankles by forming an arc of a circle with the body Keep
your eyes skyward
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 13
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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61. Flex Back • Start with the roll under the shoulder blades, push and pull with your legs to
massage your back
62. Flex Buttocks / Hip • Using both hands, grab the ankle and the back of the knee.
• Pull the knee towards chest gently until you feel a gentle stretch at the buttock of the
elevated leg.
64. Flex Hamstrings • Keep legs straight Roll on the back of the thighs
65. Flex Inner Thigh / Adductors • Place the roller inside the thigh, hip and knee flexed on top of the roll Roll of the
knee to the hip, slowing on most sensitive spots
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 14
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
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66. Flex Side Quad / Abductors • Keep your back straight and abs tight Keep the thighs aligned with the body
67. Flex Side Quad / Abductors • Keep your back straight and abs tight Keep the thighs aligned with the body
68. Flexibility / Back Trunk Stretching • Keep shoulders in line with hips
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 15
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
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Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 16
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
carte
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 17
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
carte
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 18
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
carte
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 19
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
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94. Flexibility / Back Glutes Hamstrings Stretching • Flexibility / Back Glutes Hamstrings Stretching
95. Flexibility / Back Glutes Hamstrings Stretching • Flexibility / Back Glutes Hamstrings Stretching
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 20
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
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100. Flexibility / Back Stretching • Keep your back flat on the floor Take the knee with the opposite hand and pull
inwards Turn the pelvis slightly
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 21
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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105. Flexibility / Back Stretching • Keep back straight Foot on the inside of the knee
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 22
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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107. Flexibility / Back Stretching • Put your hands flat on the ground in front of your shoulders, push your arms to lift
the upper body while keeping your hips on the ground
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 23
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
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Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 24
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
carte
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 25
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
carte
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 26
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
carte
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 27
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
carte
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 28
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
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140. Flexibility / Back Trunk Stretching • Keep shoulders in line with hips
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 29
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
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141. Flexibility / Back Trunk Stretching • Move your hips forward head back
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
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Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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150. Flexibility / Biceps Forearm Stretching • Place the palms on the ground, fingers turned toward you, arms straight Move your
body backward slowly
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 31
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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151. Flexibility / Buttock Stretching • Keep abs tight and back flat on the floor
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 32
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
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Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 33
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
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165. Flexibility / Calf Stretching • Keep your leg straight and your head over your foot Lengthen the calf as much as
you can
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 34
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
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Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 35
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
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Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 36
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
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178. Flexibility / Hamstring Calf Stertching • Keep your back flat on the floor Place the buttocks near the wall, knee bent Extend
the leg slowly, pull the foot toward you
• Keep the extension
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
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Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
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Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
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Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 39
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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192. Flexibility / Quadriceps Back Stretching • Could be done dynamically if you walk (dynamic stretch)
193. Flexibility / Quadriceps Back Stretching • Could be done dynamically if you walk (dynamic stretch)
195. Flexibility / Shoulder Stretching • Place the arms parallel to the ground at the height of the neck and pull on the elbow
with the opposite hand Alternate
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Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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197. Flexibility / Shoulder Stretching • Place the arms parallel to the ground at the height of the neck and pull on the elbow
with the opposite hand Alternate
199. Flexibility / Shoulders Chest Back Stretching • Flexibility / Shoulders Chest Back Stretching
200. Flexibility / Shoulders Pectorals Stretching • Keep back straight Head up Chest out
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Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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202. Flexibility / Thigh Adductors Stretching • Place the buttocks close to a wall Legs extended on the wall, open the legs and
maintain position
203. Flexibility / Thigh Back Calf Stretching • Keep abs tight Keep legs straight
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Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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209. Flexibility / Thigh Calf Stretching • Keep legs straight Pull feet toward you
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
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Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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211. Flexibility / Thigh Calf Stretching • Keep leg straight and pull on toes
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
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Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
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Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
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Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
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Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
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Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 47
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
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Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
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Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
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238. Flexibility / Thigh Stretching • Keep legs straight Pull foot toward you
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
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Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
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Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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246. Flexibility / Trunk Rotation Stretching • Keep your back straight In support of the floor, cross your arm under your body by
turning the shoulders and keeping the opposite hand on the floor
247. Flexibility / Trunk Rotation Stretching • Holding a step, rotate the body by bringing the arm back to about 45 degrees Keep
support with the other hand on the step
• Place a plank in an angle under your feet for better balance
248. Flexibility / Trunk Rotation Stretching with chair • Keep your back straight In support of a chair, cross your arm under your body by
turning the shoulders and keeping the opposite hand on the back of the chair
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Pulmonary Rehabilitation Compartment Untitled
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251. Forearm / Wrist Flexibility • Keep your back straight and abs tight Keep the arm straight in front of you, with the
opposite hand get the hand with your fingers down and pull slowly towards you
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Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
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Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
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Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
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Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
Notes:
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Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
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Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
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271. Front Calf • Massage the muscles of the leg by turning the feet slightly inward
272. Gluteal Back Flexibility • Keep back straight and flat on the floor
273. Halasana • Stance on your arms for support and balance Well lengthen legs
• Keep stance on the shoulders
274. Hamstring Buttocks Ankle Stretch • The back flat on the floor and abs tight Take the back of your leg and pull it toward
you Flex the ankle outwards
275. Hamstring Buttocks Ankle Stretch • The back flat on the floor and abs tight Take the back of your leg and pull it toward
you Flex the ankle outwards inward
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
Hospital of Timisoara January 13 2014 Page: 56
Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
www.crmr.ro https://www.physiotec.org
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276. Hamstring Buttocks Ankle Stretch • The back flat on the floor and abs tight Take the back of your leg and pull it toward
you Internal extension of the ankle
277. Hamstring, Calf Stretch • Keep your back straight Put pressure above the knee to stretch your leg , lower your
hip while pulling your foot towards you (flexion of the ankle)
278. Hamstrings Buttock Stretch • Place the ankle on a bar, leg parallel to the ground Go down to the knee, keeping
your legs straight as much as possible
279. Hamstrings Gluteal Stretch • Keep the abs tight and back flat on the floor Pull one leg toward you, holding it
under the knee, extend the leg and bringing it down
Prepared by: Alexandru Crisan 0040 765.525.688 © Physiotec 1996-2014. All rights reserved.
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Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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281. Hip Flex On Roll • Sitting on a roll, cross one leg by placing the ankle on top of the thigh of the other
leg Begin foot flat on the floor, leg about 45 degrees, arms perpendicular to the
ground Roll forward pulling with the foot on the ground
282. Hip Flexibility • Keep back straight and flat on the floor
283. Hip Flexibility • Sitting on a chair, keeping your back straight and abs tight
• Bring a foot on the opposite knee Push lightly on the knee to the ground and
keeping your back straight, bend forward
285. Hip Flexibility / Adductors • Keep your back straight and move the hip to the back of the chair
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Pulmonary Rehabilitation Compartment Untitled
Str. Gheorghe Adam nr. 13, Timisoara
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286. Hip Flexibility / Adductors • Keep back straight Open legs slowly
288. Lateral Flexion / Abdominal obliq • Keep abs tight and body aligned, don't turn shoulders
289. Lateral Trunk Rotation In Split Stand • Keep back straight and abs tight Stand in a lateral split position with your weight
over your front leg Rotate trunk towards the bent leg keeping the hips facing forward
290. Lower Back Gluteal Flexibility • Keep the abs tight and back flat on the ground
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291. Lower back stretch • Pull belly up and rotate your hips to bend the lower back
292. Lower Back Stretch Sit On A Chair • Sitting on a chair, place 2 hands behind your back, bring your head and shoulders
down to stretch your lower back well Get one leg straight and turn the foot inward
Alternate
293. Lower Back Stretch With Partner • Keep your back flat on the floor place your feet between the knees of your partner
The partner place a rolled towel around his hips and under your knees The partner
pull on your knees using his body
294. Lumbar rotation stretch • Lay on your back with feet on the floor.
• Drop the knees to one side, put one hand on top and hold the position.
• Keep the shoulders on the floor.
295. Lying Abduction Adduction Of The Hip • Keep your back flat on the floor and abs tight Keep hips stationary Slowly move
down one leg at a time
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296. Matsyasana • In support on the elbows, inflate the chest up while bending the back Looking
backwards
297. On Table Gluteal Quad Stretch • Keep the abs tight and back flat on the table Take one leg under the knee, pull
toward your chest, drop one leg toward the floor
298. Pada Hastasana • Initially, though lengthen the body, hands skyward Bent forward, while keeping the
legs straight Take your feet with your hands
299. Paschimothanasana • Initially, though lengthen the body, hands skyward Bent forward, while keeping the
legs straight Take your feet with your hands
300. Rotation Flexion On Swiss Ball • Keep back straight Head up Rotate trunk Bent over leg Keep balance
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301. Runner Dynamic Stretch • Keep the abs tight and back straight Working on the ball of the feet While moving
forward, pull the knee toward your chest, lengthen the leg and bring it down
dynamically on the ground
302. Seated Back Stretch With Stick • Place a pillow in the back to create space between you and the chair back Stick in
your hands in front of you, parallel to the ground
• Raise the stick, with the body, keeping your arms in the same angle with the body
303. Seated Forward Flexion • Keep your back straight, legs straight in ''V'' and abs tight Keeping your back
straight and head up, move the upper body forward, bending at the hips and
keeping legs straight
304. Seated Hamstrings Calf Lower Back Stretch • While sitting, place your hands behind your back and push the shoulders down Lift
one leg straight, doing lateral flexion of the ankle
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306. Seated Trunk Rotation • Push on the outside of the knee to accentuate the stretch of the thigh, the gluteal
and lower back
307. Seated Trunk Rotation With Arms Straight • Keep your back straight and abs tight A stick in your hands, arms parallel to the
ground, turn your shoulders and head, keeping arms straight in front of you
308. Setu Bandhasana • In support on the arms, hands placed on the lower back, raising a leg straight
skyward, while keeping the other leg extended toward ground.
310. Shoulder Chest Upper Back Stretch • Place a roll (rolled towel) under the shoulder blades Extend your arms above your
head, hands clasped Hold the stretch
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313. Shoulder Upper Back Stretch • Place a roll (rolled towel) under the shoulder blades Extend your arms above on the
side, hands clasped Hold the stretch
314. Side Bending + Trunk Rotation In Lateral Split Sta • Lower your trunk towards the bent leg and place both hands together along the
inside of the foot Keeping the inside hand along side the leg the other opens up as
you rotate your trunk Your head turns towards the hand as it goes up
315. Sideways Flex Trunk With Arms Straight • Keep your back straight and abs tight A stick in your hands, arms extended in front
Flex your body sideways while holding the stick in front of you The stick must
remain parallel with the shoulders
• Alternate
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316. Sideways Leg Swing • Keep your back straight and abs tight Holding a chair for support, wing your leg from
left to right Keep the movement of the leg aligned with the body
317. Single Leg Raise 1 • Raising the leg vertically, keeping the back straight.
318. Standing Buttock Stretch • Keep your back straight and abs tight Take your knee and pull the leg toward your
chest Keep your head up
319. Standing Trunk Hamstring Flexion • Keep your back straight and abs tight Slowly roll the body toward the bottom starting
with the head and trunk Flex knees slightly to increase the flexion of the trunk Go
back up slowly
320. Swiss Ball Back Flexibility On A Chair • Sitting on the edge of a chair, roll the ball forward and lengthen the body to roll the
ball farther and farther
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321. Swiss Ball Flexibility Leg • Legs straight and hips 90 ° angle
322. Swiss Ball Flexibility Leg • Legs straight and hips 90 ° angle Pull the toe toward you (ankle flexion)
323. Swiss Ball Flexibility Leg • Move your foot gently on the ball upwards and downwards
• Maintain position at each end of the movement
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350. Swiss Ball Leg Flexibility • Keep legs straight with ankle on the swiss ball
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352. Swiss Ball Trunk Adductors Flexibility • Keep body straight on the ball Lengthen the leg
353. Swiss Ball Trunk Extension • Stretch the body forward and roll the ball to the right and left with your arms and
trunk
354. Swiss Ball Trunk Flexibility • Do not turn your shoulders, keep the body aligned with the hips
355. Swiss Ball Trunk Flexibility • Keep body straight on the ball
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357. Thigh Buttocks Stretching • Back straight and abs tight, one foot on a bench, feet pointing forward Forward the
body by bending the knee of the front leg, transferring your weight from back leg to
the front leg Keep the back leg straight
358. Thigh Flexibility / Buttocks Hamstrings • Keep back straight and abs tigh
359. Thigh Flexibility / Hamstrings • Keep back straight and flat on the floor
360. Thigh Flexibility / Hamstrings • Keep back straight Bring buttock on the wall
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361. Thigh Flexibility / Hamstrings and Buttocks • Keep back straight and flat on the floor
362. Thigh stretch 1 • Keeping leg straight, pulling the body toward the thigh, hands on calf.
363. Tibia On Roll • Begin by placing the ankle on the roll, move up to the top of the leg and down to the
ankle
364. Towel Calf Flexibility • Keep back straight and abs tight Foot on opposite knee
365. Trikonasana • Keep body straight and aligned with the legs.
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366. Trunk Extension On Swiss Ball • Keep back straight and abs tight Stretch your trunk by rolling the Swiss Ball with
your hands
368. Trunk Lateral Flexibility / Side Bend • Keep knees bent Keep trunk aligned with hip
369. Trunk Rotation Stretch • Lying on the side, arms straight in front, from the upper leg, keep the hip and the
knee flex at 90 degrees Turn your upper body, shoulders and arms while keeping
the knee on the f
370. Trunk Rotation Stretch • Lying on the side, arms straight in front, from the upper leg, keep the hip and the
knee flex at 90 degrees Turn your upper body, shoulders and arms, make an half
circle above your head with your hand on the floor, while keeping the knee on the
floor
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371. Trunk Side Bending In Lateral Split Stand • Keeping trunk facing forward and arms straight, side bend your body towards the
bent leg by sliding the hand along the bent leg and touch the floor
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376. Upper Back Rear Shoulder Flexibility • Keep back and head straight Pull elbow toward the inside
377. Wrist Flexion • Keep your arms extended You can increase the bending by pulling the hand with
the opposite hand
378. Yoga Back Stretch • In support on the arms, hands placed on the lower back, do the bridge by raising the
body skyward.
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Exercise#314 : Page 63 FLE12388 Side Bending + Trunk Rotation In Lateral Split Stand
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