both
beginner
Rehabilitation programs
Workout with only a chair or a bench - Covid-19
Goal
Some exercises to workout at home with a chair or bench. Choose the exercises that you feel they are necessary for you. The sets and reps should be prescribed by a physiotherapist.
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MOUNTAIN CLIMBER ON BENCH
CHAIR ASSISTED SQUATS
ASSISTED SIT TO STAND
SIT TO STAND WITH KNEE CONTROL
WALKING ON THE SPOT
AROM HIP ABDUCTION
AROM HIP EXTENSION
CHAIR ASSISTED CALF RAISES
CALF STRETCH ON STEP
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SEATED HIP ADDUCTION WITH PILLOW
SEATED ALTERNATE LEG LIFTS
HIP FLEXOR STRETCH ON CHAIR
Bulgarian Split Squat
SINGLE LEG ELEVATED BRIDGE ON CHAIR
ABDOMINAL CRUNCH: KNEES 90 DEGREE ANGLE
PUSH UP ON A BENCH WITH HIP EXTENSION
BENCH DIPS WITH ONE LEG EXTENDED
Bench dips
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Push up on a bench
PUSH UP WITH FEET ON A BENCH
RESISTANCE BAND SINGLE-LEG PRESS
RESISTANCE BAND KNEE EXTENSIONS
RESISTANCE BAND SEATED ROW
RESISTANCE BAND SINGLE-LEG PRESS
HAMSTRING STRETCH - SITTING
GLUTEAL STRETCH
SEATED THORACIC ROTATIONS
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