Exercise Ball-Shoulder External Rotation; Exercise Ball-Arm Curls - VQ OrthoCare Kit de Ejercicios para el Hogar Manual Del Usuario

Home Exercise Kit
SHOULDER EXTERNAL ROTATION
Place the exercise band handle between the door
and the doorframe about 3 feet from the floor and
closing the door to secure the band. Sit on the ball
with your head up and eyes facing forward. Have
your ears lined up over your shoulders. Keep your
shoulders back as if you are slightly pinching them
together and keep your feet apart as wide as your
hips. Sit with one side facing the door. On the side
farthest away from the door, place a folded towel
under the arm and squeeze it gently between the
arm and body. Grip the exercise band handle in
the hand of the arm holding the towel. Hold your
hand and forearm at a 90 degree angle parallel to
the floor. Slowly rotate your hand and forearm out
to the side as far as possible away from your body,
putting tension on the exercise band. Return to the
starting position. Repeat 10-15 times then alternate
and do the opposite arm. Do 3 sessions daily.
EXERCISE BALL – ARM CURLS
8 | Cervical Home Exercise Kit User's Manual
EXERCISE BALL –
Slide the exercise band through the "D" ring of
the exercise band strap. Attach both handles.
Place the exercise band strap between the door
and doorframe about 2 inches from the floor.
Secure the band by slipping it between the door
and the frame and closing the door. Sit on the
ball with your head up and eyes facing forward.
Have your ears lined up over your shoulders.
Keep your shoulders back as if you are slightly
pinching them together and keep your feet apart
as wide as your hips. Sit facing the door. Grab
both handles of the exercise band with your
palms facing up. Keep your elbows at your side
and do an arm curl by flexing the muscles in your
forearm and upper arm. Repeat 10-15 times on
both sides. Do 3 sessions daily. You may also
alternate this exercise and grip the tubing with
your palms facing down.