1. Safe and Easy Exercises for
Everyday
Bryan DeJarlais, SPT, CSCS
University of Wisconsin-La Crosse
Ministry Saint Joseph’s Hospital
Inpatient Physical Therapy Clinical Rotation

2. Presentation Outline
Stretches Exercises
▫ Calf • Lower Body
▫ Wall Sit
▫ Hamstring ▫ Heel/Toe Raise
▫ Adductors ▫ Leg Side-Raise
▫ Quads/Hip Flexor ▫ Chair Squat
▫ Lunge
▫ Chest
• “Core”
…and a few words on ▫ Bridges
body mechanics, ▫ Dead Bug
▫ Bird-dog
posture and diet
• Upper Body
▫ Chair Dips
▫ Wall Push-ups

3. Stretches - Calf

4. Stretches - Hamstring

5. Stretches - Adductors

6. Stretches – Quad/Hip Flexor

7. Stretches - Chest

8. Stretches
• Hold for 30-60 seconds
• Gentle!
• Get comfortable
▫ No wincing
▫ No holding your breath
• Be in control

9. Exercises – Wall Sit

10. Exercises – Heel/Toe Raise

11. Exercises – Leg Side-Raise

12. Exercises – Chair Squat

13. Exercises – Lunge

14. Exercises – Bridges

15. Exercises – Dead Bug

16. Exercises – Bird-dog

17. Exercises – Chair Dips

18. Exercises – Wall Push-Up

19. Exercises
• Start with 2 sets of 10
• Progress/Regress as needed
▫ Do what you can safely handle
▫ Avoid injury, go slow
• A word on soreness…

20. Mechanics and Education
• Standing & Sitting Posture
▫ Chest out, shoulders back
▫ Be as “tall” as you can
• Safe Lifting
▫ Lift with your legs
▫ Back flat
▫ Keep it close!

21. Mechanics and Education, con’t
• General Advice
▫ Take the stairs
▫ Park further away
▫ Eat better
 MORE fruits & veggies
 LESS chips & soda
 How does food make you feel?

22. Thank You!
Questions?
Please contact me at: dejarlai.brya@uwlax.edu