EJERCICIOS EN CAMA DE TONIFICACIÓN Y MOVILIDAD PARA PERSONAS ENCAMADAS

>> YOUR LINK HERE: ___ http://youtube.com/watch?v=g3ZPVtXV17A

EXERCISES FOR BEDRIDDEN PEOPLE: • Adapt exercises to each person's limitations and perform under medical supervision. • 10 repetitions per exercise, with isometric exercises held for 5 seconds. • INDEX • 01:15 - Ankle: Flexion/Extension (hold for 2 seconds at the end of each position). • 02:45 - Hip/Knee Flexion/Extension. • 03:41 - Leg Abductions (openings). • 05:30 - Quadriceps Isometric (point toes toward yourself). • 06:39 - Isometric push with the entire leg/heel against the bed. • 08:01 - Adductor Isometrics (with knees extended or bent) using a pillow between the legs. • 08:48 - Hamstrings and Glutes: Flex hip and knee, then push heels against the bed at the end of the movement. • 10:05 - Glute Isometric: Squeeze your buttocks (you’ll notice your toes rotate outward). • 10:54 - Hypopressive Abdominal: Engage pelvic floor + exhale and suck in your belly as much as possible, holding for as long as you can. • 12:19 - Finger Game: Thumb opposition with each finger. • 13:10 - Wrist Flexion/Extension, holding for 2 seconds at the end of the movement. • 14:15 - Forearm Rotations with 90º elbow flexion. • 16:28 - Biceps and Triceps: Flexion and Extension (push hand against the bed), holding for 2 seconds at the end of each movement. • 18:29 - Aerobic (20 repetitions per side): Hand pedaling + Arm Flexions (up to 90º) with elbows extended + Shoulder Openings (no need to lift too high). • 21:06 - Posterior Shoulder Isometric: Flex elbow and push against the bed with your elbow. • 22:18 - Latissimus Dorsi Isometric: Close arms along the body. • 22:55 - Scapular and Dorsal Mobility: Stretch arms with hands interlocked at 90º flexion, reach for the ceiling, then return while pushing your shoulder blades against the bed. • 24:05 - Upper Cervical Isometric: Push the back of your head against the bed. • 24:56 - Mid Cervical Isometric: Push the middle of your neck against the bed. • FINISHED! • For questions, contact: • Instagram: / javierespej. . • Facebook: / fisioterapia. . • WhatsApp: 674.25.79.04 • Costaballena Physiotherapy Clinic: https://elfisioentucasa.com/ • Javier Espejo Hermosa • Bachelor’s Degree in Physical Activity and Sports Sciences • Diploma in Physiotherapy • Physiotherapist at Costaballena Physiotherapy Clinic, Rota, Cádiz, España. • Video Editing: Cristina Arquimbau Álvarez • https://fotografoyvideo.es/ • #javierespejohermosa #homeexercises #costaballena #rota #bedridden #eldercare #seniors #elderlycare #seniorexercises #homeworkout #exercisesforlimitedmobility #legexercises #lowerextremityexercises #lowerextremity #seniorfitness #elderlytraining #elderly #bedexercises #exercisesforbedridden

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