RECOVER YOUR STRENGTH BY EXERCISING & MORE!

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RECOVER YOUR STRENGTH BY EXERCISING & MORE!

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Play
This program will assist you in returning
to your normal activities and lowering
your risk in other complications.

It includes nutrition, exercises and

reminders which, we certain are all
beneficial for you.

From this exercise and educational

program, we certain that you will improve
mobility and health.
 Recov to Play
Nutrition for Fracture
Round 1
Healing

ISH OGU ROC

OLL
F

Y
1 to 1.2

RT
I
grams per
kilogram
body weight

Pr
P r oo tt ee ii nn Ca
C a ll cc ii u
umm
EGG
K
CHIC 600-1,000

MI L
KEN

mg per day

F ELL
NA EE

SH

FI
TU

SH
CH TS
U
600 to
EE

N
SE

1000 IU 5 mg per
daily day

AN
G ACH UCU
N
E

MBE
OR

SPI

650 mg per R
day
Mission
Completed!
VV ii tt a
amm ii nn C
C VV ii tt a
amm ii nn K
K AFTER reading
KI
OMA
AGE this, here's a coin
W
T

I
TOE

ABB

for you to buy a

55 mg
S
game boy for you
C
per day
to proceed with
the next round!
Recov to Play
Exercises for your
Round 2
Elbow and Wrist!

LET'S GET STARTED WITH OUR EXERCISES!

Before we proceed with the exercise proper, we need
to warm-up our body first!

Warm-up Exercise (Dynamic)

NECK ROTATION
Keep your straight back.
Keep your legs apart with 10 times,
your arms on the hip. Move 1 set
your neck backward and
forward.

SHOULDER ROLLS
Keep your straight back.
10 times,
Keep your legs together with
1 set
your arms at the side of your
body.

HIP CIRCLE
Keep your back straight. Keep
your legs together with your 10 times,
arms at your hips. Move your 1 set
hips in a circular motion
gently.
Recov to Play
Exercises for your
Round 2
Elbow and Wrist!

LET'S GET STARTED WITH OUR EXERCISES!

Before we proceed with the exercise proper, we need
to warm-up our body first!

Warm-up Exercise (Dynamic)

KNEE CIRCLE
Keep your back straight. Keep
your legs together with your 10 times,
knees bend and hands at your 1 set
knees. Move your knees in a
circular motion gently.

ANKLE ROLLS
keep your straight back. Keep
your legs together with your 10 times,
arms at your hips. Move your 1 set
ankles gently in circular
motion.

well done, mate!

you were able to complete the WARM-UP
exercises! I'll give you a game boy to proceed on
the next round of our exercises which is
stretching!
 Recov to Play
Exercises for your
Round 3
Elbow and Wrist!

LET'S GET STARTED WITH OUR EXERCISES!

REMINDER: these exercise should be down by the child,
don't help as this can cause problems

Stretching Exercise
STRAIGHTEN ARM &
BEND ARM

Gentle bring your palm up toward

your shoulder and bend your elbow
as far as you can. Then straighten
10 times, your elbow as far as you can as well
1 set in sitting or standing position.

10 times,
1 set WRIST TWIST
Gentle twist your palm
towards upwards and hold
for 5 seconds. Slowly twist
your palm downwards and
hold for 5 seconds in sitting
or standing position.

JAZZ HANDS
Tuck your elbows into side, wave
your hands gently side to side
10 times, and hold for 5 seconds each side
1 set
in sitting or standing position.

10 times, STOP SIGN/ HIGH& LOW

1 set FIVES
Moving arm or wrist extension,
place palm up or down and hold
for 5 seconds each movement in
sitting or standing position.
 Recov to Play
Exercises for your
Round 3
Elbow and Wrist!

LET'S GET STARTED WITH OUR EXERCISES!

REMINDER: these exercise should be down by the child,
don't help as this can cause problems

Stretching Exercise

HANDS BEHIND THE

HEAD AND BACK
Gently reach your head and clasp
your hands. Reach your back as
well. Hold the both position for 5
seconds in standing position.

10 times,
1 set

REACH FOR THE STARS

Gently reach the stars above your head

and hold it for 5 seconds in sitting or
standing position.

10 times,
1 set

great job kiddo!

phew, that was challenging! So, here's a DS for
your next round, where you can continue your
game exercise!
Recov to Play
Exercises for your
Round 4
Elbow and Wrist!

LET'S GET STARTED WITH OUR EXERCISES

PROPER!

Resistance Exercise
ELBOW EXTENSION &
10 times,
1 set
FLEXION
Gentle bring your palm up toward
your shoulder and bend your elbow
as far as you can using a canned
food. Then straighten your elbow as
far as you can as well in sitting or
standing position.

WRIST FLEXION
In sitting position, hold a canned
food in your hand with your palm
facing upwards. Bend your wrist
10 times,
upward. Slowly lower the weight and
1 set
return to the starting position.

WRIST FLEXION
In sitting position, hold a canned
food in your hand with your palm
facing downwards. Bend your wrist
downwards. Slowly lower the weight
10 times,
1 set down into starting position.

FOREARM PRONATION &

SUPINATION
Hold a canned food in your hand
and bend your elbow 90 degrees.
10 times,
Slowly rotate your palm upwards
1 set and downwards in sitting position.
Recov to Play
Exercises for your
Round 4
Elbow and Wrist!

LET'S GET STARTED WITH OUR EXERCISES

PROPER!
Resistance Exercise

WRIST RADIAL & ULNAR

DEVIATION

Put your wrist in the sideways

position with your thumb up. Hold
a canned food and gently bend
your wrist towards ceiling and
10 times,
floor in sitting position.
1 set

BALL SQUEEZE
Hold a sponge ball or a squishy toy
and perform squeezing in sitting
position.

10 times,
1 set

hurray, kid!
that was a tough exercise! let's rest for a while... yeyy!
you were able to finish the resistance exercise. i'll give
a nintendo switch for the last exercise which is cool
down. This is our last exercise! We can do it!
Recov to Play
Exercises for your
Round 5
Elbow and Wrist!

LET'S GET STARTED WITH OUR LAST

EXERCISES!
Before we finish our exercise, we need to cool-down our body first!

Cool Down Exercise (Static)

10 times, 10 times,
1 set 1 set

SHOULDER STRETCH UPPER BACK STRETCH

Cross your shoulder for 15 seconds Stand straight with your feet apart.
hold. Gently pull the arm towards Clasp your hands together with the
your chest. thumbs pointing down. Hold it for 15
seconds.

10 times,
1 set
OPEN CHEST STRETCH
Keep your arms straight and move
them back as far as you can. Hold
it for 15 seconds.
congrats!!
we were able to accomplish all of the
exercise kid! I'm so proud of you!
Here's your prize, a PS5 for finishing
all the exercise well! I hope you will
still do these exercise in order to
improve your mobility.