Therapeutic Exercises in Florissant & Olivette

Knee to Chest
Start in the same position as the partial sit-up. Pull one knee toward your chest using both hands (keeping one foot off the floor). Hold for 10 seconds before slowly returning to the starting position. Repeat 4-5 times and switch legs. Then, perform the same movement with both legs at the same time. This exercise stretches your glutes and back.

Hip Roll
Lie flat on your back with your arms extended to the sides. Bend your knees and lift your feet off the floor. Rotate your hips from side to side, bringing your legs parallel to the floor. Perform 5-10 repetitions. This targets your core and strengthens abdominal muscles.

Low Back Extension
Lie on your stomach with your hands at your sides. Use the muscles in your lower back to lift your head and upper body off the ground. Hold for 4-5 seconds, then lower back down. Repeat 10-15 times.

Cat-Camel
Get on all fours with your hands directly under your shoulders and your knees under your hips, keeping your back straight. Engage your abdominal muscles and round your back toward the ceiling, like a cat arching its back, and lower your head toward the floor. Then, drop your back toward the floor, lifting your head. Keep your elbows straight and focus on moving through your spine. Repeat 12-15 times.

Back Extension
For this exercise, use a stability ball. Lie on your stomach with your hands behind your head. Engage your core and glutes, lifting your chest and shoulders off the ball. Hold for a moment, then lower back down.

Superman
Lie face down with your arms extended above your head. Tighten your abdominal muscles and raise both your arms and legs off the floor. Hold this “Superman” position for about 30 seconds, then slowly release. Make sure to breathe steadily throughout the movement.

Double Leg Lifts
Lie face down on a stability ball with your hands on the floor. Lift both legs off the ground until your body is in a horizontal position. Hold for about 10 seconds, then lower your legs and repeat 5-10 times.

Spinal Rotation
Sit in a chair and reach one arm across your body to grasp the opposite side of the chair. Rotate your mid-back and lower back while looking over your shoulder. Hold for 15-30 seconds.

External Shoulder Rotation
Lie on your right side with your right arm under your head. Bend your left arm so the forearm rests on your stomach. Rotate your left shoulder, raising the forearm until it’s perpendicular to your body. Switch sides and repeat. You can also use a dumbbell to increase resistance.

Internal Shoulder Rotation
Lie on your right side, keeping your right arm by your side and elbow bent. Rotate your left shoulder to move your forearm so it crosses your stomach. Perform 10-15 repetitions, using a dumbbell for extra resistance if desired.

Lateral Deltoid Raise
Stand with your arms by your sides, palms facing your thighs. Tighten your abdominals and bend your knees slightly. Raise your arms out to the sides until they reach shoulder height. Hold briefly, then lower your arms slowly.

Front Deltoid Raise
Stand with your arms in front of you, palms facing your thighs. Engage your abdominals and bend your knees slightly. Lift your arms straight in front of you to shoulder height, hold, and then slowly lower them.

Single-Arm Lat Pulldown
Holding an elastic resistance band overhead, bend your knees slightly and position your feet shoulder-width apart. Pull one arm down to the side until it’s next to your torso. Pause, then return slowly to the starting position. Keep your arms slightly in front of your face to protect your back and shoulders.

Stability Ball Push-Ups
Place the stability ball under your stomach and place your hands on the floor. Roll forward so your shins are balancing on the ball. Perform push-ups as usual by bending your elbows.

Side Lumbar Bridge
Lie on your side with your legs straight and your elbow directly under your shoulder. Engage your abdominals and lift your hips off the ground, keeping your body in a straight line. Hold for 10-15 seconds while maintaining a neutral neck and spine.

Single-Leg Reverse Curl
Lie on your back with one leg bent and foot flat on the floor, while the other leg is extended slightly off the ground. With your arms flat by your sides, lift the working leg upward in a diagonal direction. Pause, then slowly lower it back down. Repeat with the other leg.

Crunch with Stability Ball
Lie on your back on a stability ball, hands behind your head or across your chest. Perform a pelvic tilt, lifting your shoulder blades off the ball. Return to the starting position and repeat.

Neck Flexion
Stand facing a wall, holding a stability ball at forehead height. Use your neck muscles to push your forehead into the ball. Relax and repeat.

Neck Extension
Stand with your back to the wall and hold a stability ball behind your head. Push the back of your head into the ball.

Neck Lateral Flexion
Stand sideways to the wall and hold the stability ball above your shoulder. Push the side of your head into the ball.

Neck Stretches

• Ear to Shoulder Stretch: Gently bring your ear toward your shoulder and hold for 5-7 seconds. Apply slight pressure to intensify the stretch.
• Neck Extension Stretch: Look up as if gazing toward the ceiling and hold to stretch the front of your neck.
• Side Rotation Stretch: Rotate your head toward one shoulder and gently nod downward to feel a stretch on the opposite side. Hold for a few seconds and repeat.

If any exercise causes dizziness, fainting, or loss of balance, stop immediately and consult your physician.

Neck Exercises for Strength
Place your hand on your forehead and press your forehead against it to create resistance. Perform sets of 6-10 repetitions.
For the back of your neck, place your hands behind your head and press backward against them. Perform in sets of 6-10 repetitions.
Repeat several times a day, and you’ll notice increased flexibility within a few months.