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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