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Chapter 2

Chapter 3

Chapter 4

Chapter 5

Spinał Mobility

Side to Side Hip Roli 2:1

Front and Back Hip Roli 2:2

Circular Hip Roli 2:3

Gentle Trunk Rotation-Sitting 2:4

Adyanced Trunk Rotation-Sitting 2:5

Supine Trunk Rotation 2:6

Prone Rocking 2:7

Kneel and Bow Stretch 2:8

Kneel, Bow and Side Bend 2:9

Side Stretch 2:10

Side Lying Trunk Rotation 2:11

Squat and Rock 2:12

Squat and Arch-Supported Extension 2:13

Spinał Extension    83-93

Arm and Leg Lifts Ouadruped 3:1    83

Gentle Upper Spine Extension Prone 3:2    84

Basic Push-Up 3:3    85

Airplane 3:4    86

Hip Lift-Spinal Mobility 3:5    87

Hip Lift with Bent Elbows-Spinal Mobility 3:6    68

Hip Lift with Raised Arms-Spinal Mobility 3:7    89

Hip Lift-Spinal Stability 3:8    90

Hip Lift with Bent Elbows-Spinal Stability 3:9    91

Hip Lift with Raised Arms-Spinal Stability 3:10    92

Adyanced Hip Lift-Spinal Stability 3:11    93

Spinał Flexion    97-105

Gentle Abdominals-Sitting 4:1    97

Gentle Abdominals-Rotation 4:2    98

Abdominal Curls 4:3    99

Half Sit-Up Spinał Mobility 4:4    100

Half Sit-Up Spinał Stability 4:5    101

Half Sit-Up with Obliques Spinał Stability 4:6    102

Fuli Abdominal Curls 4:7    103

Dynamie Fuli Sit-Up 4:8    104

Dynamie Fuli Sit-Up with Obliques 4:9    105

Core ControI    109-120

BallHug 5:1    109

Gentle Trunk Isometric-Supine 5:2    110

Push-Up 5:3    111

Advance Push-Up 5:4    112

Prone Walk Out 5:5    113

Total Body Flexion 5:6    114

Total Body Extension 5:7    115

Prone Skier 5:8    116

Log Roli 5:9    117

Hip Twister 5:10    118

Table Top Supine    5:11    119

Adyanced Table Top    Supine 5:12    120

© 1995 by Joannę Posner-Mayer, PT

Chapter 6

Chapter 7

Chapter 8

Chapter 9

Lower Extremity	125-139
Hip Flexor Stretch 6:1	125
Hip Extensor Stretch-Supine 6:2	126
Table Top Stretch 6:3	127
Hamstring Stretch-Supine 6:4	128
Bent Knee & Hip Lift-Spinal Mobility 6:5	129
Bent Knee & Hip Lift-Spinal Stability 6:6	130
Straight Leg Bali Lift 6:7	131
Frog Legs Supine 6:8	132
Leg Press-Supine 6:9	133
Leg Rotation with Bali 6:10	134
Side Lying Bali Lift 6:11	135
Side Stretch and Leg Lift 6:12	136
Push and Puli Silting 6:13	137
Alphabet-Sitting 6:14	138
Alphabet-Standing 6:15	139
Upper Extremity	143-149
Shoulder Flexion 7:1	143
Shoulder Extension 7:2	144
Shoulder Abduction 7:3	145
Active Assisted Horizontal Abduction 7:4	146
Active Shoulder Horizontal Abductions 7:5	147
lnternal/External Shoulder Rotation (Single Arm) 7:6	148
lnternal/External Shoulder Rotation (Both Arms) 7:7	149

Standing

Bali Forward-Standing 8:1 Squat Bali Forward-Standing 8:2 Bali Overhead-Standing 8:3 Standing-Marching 8:4 Bali Sideways-Standing 8:5 Half Squat and Lift-Standing 8:6 Squat and Lift-Standing 8:7 Side Bend-Bending 8:8 Toss and Calch-Slanding 8:9 Wall Squat-Body Mechanics 8:10 Glide-Extra Credit 8:11 Kneel Stand-Ex1ra Credit 8:12

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Resistive Band		168-181
Shoulder Horizontal Abduction	9:1	169
Shoulder Flexion to Abduction	9:2	170
Elbow Extension Forward 9:3		171
Shoulder and Elbow Extension	9:4	172
Elbow Flexion 9:5		173
Shoulder Flexion 9:6		174
Shoulder Abduction 9:7		175
Chop and Lift 9:8		176
Hip Abduction 9:9		177
Knee Flexion/Hip Extension 9:	10	178

© 1995 by Joannę Posner-Mayer, PI

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