Go to basic stretch and strengthen patient handouts
Exercises may be performed at home with body weight, weights, therapy bands, soup cans, pots or any other device that can provide muscle resistance.
KIS – Keep it simple. Exercises & stretches should be easy to do & easy to remember (show patients how to do it, have them demonstrate it & give handouts with pictures to use at home)
Keep it short. Time is precious, so keep the home routine to under 15 minutes.
Keep it pain-free. The patient should not work in painful areas; the amount of stretch, weight & reps should be started at below what the practitioner believes the patient’s ability is & progress slowly
More does not equal better. You are better off to perform fewer reps at a lighter weight with good technique to help correct imbalances, weakness and prevent future injury (most people start too hard, too fast & actually delay the gains they would make following the prescribed exercise regime)
Dr. Nikita Vizniak
Basic Terminology
Resistance training = gradually & progressively overload the musculoskeletal system so it gets stronger. Research shows that regular resistance training will strengthen & tone muscles & increase bone mass and offer numerous emotional & psychological benefits
Rep (repetition) = one complete movement of muscle (concentric & eccentric)
RM = Repetition Maximum (the most weight that can be done for one rep)
10 RM = maximum weight that can be done for 10 complete, controlled rep
Set = number of times a group of repetitions is performed
Reference: Vizniak, NA. Muscle Manual or Physical Medicine. Professional Health Systems Inc. 2014
