REHABILITATION AND EXERCISES
For 20 years we have supported our clients in the field of movement system diseases.
Our specialists also participate in the process of treatment and rehabilitation of post-traumatic
or pain syndromes and posture defects.
Especially for our clients a team of doctors and physiotherapists has developed a set of preventive and corrective exercises:
- “Play with us – exercise – be healthy”
compensating – corrective exercises for children
(posture defects, knee valgus and varus, feet defects)
- „Back school”
exercises for your spine (prevention and rehabilitation of pain syndromes)
- „Get well soon”
post-traumatic rehabilitation ( fractures, dislocations, tendon strains, postoperative states)
We will teach how to exercise both, adults and youth
We prepare individual set of exercises at home and outdoor for everybody
Welcome to the consultation with our physiotherapist
A set of exercises for a flat - valgus foot
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1 |
Starting position:
Sit on the floor with a small ball.
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Description of activities:
Grip of the ball by soles (all the toes on the ball) and the overarm of the ball.
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Number of repetitions:
10 times
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2 |
Starting position:
Sitting on the floor or ball with legs crossed .
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Description of activities:
Grip the bag using toes and pass it to the opposite hand.
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Number of repetitions:
10 times in each direction
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3 |
Starting position:
Sitting on the floor with legs crossed.
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Description of activities:
Grip a rubber roller using both feet and moving feet on it.
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Number of repetitions:
10 times in each direction
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4 |
Starting position:
Sitting on the floor.
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Description of activities:
Legs raised. Moving the TheraBand tape between the toes from one foot to another.
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Number of repetitions:
10 times in each direction
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5 |
Starting position:
Standing on the disk.
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Description of activities:
Balancing on the disc to the outer edges of the foot, from one side to another.
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Number of repetitions:
10 times in each direction
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6 |
Starting position:
Standing on the TheraBand tape arranged on the floor.
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Description of activities:
Wandering on the tape, making sure not to exceed its edge.
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Number of repetitions:
2 minutes
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7 |
Starting position:
Standing on the floor.
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Description of activities:
The march on external feet edges.
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Number of repetitions:
2 minutes
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8 |
Starting position:
Standing on the floor.
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Description of activities:
Use your toes to grip the ends of the TheraBand tape. Dragging the tape while bending your legs at the knees.
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Number of repetitions:
2 minutes
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9 |
Starting position:
Standing on the floor.
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Description of activities:
Feet set in parallel. Target body weight on the outer edge of the foot with the toes pressure on the ground.
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Number of repetitions:
2 minutes
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10 |
Starting position:
Sitting astride.
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Description of activities:
Turning the ball between the soles of the feet.
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Number of repetitions:
10 times
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11 |
Starting position:
Sitting on the floor..
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Description of activities:
The TheraBand is picked on by foot. Bending the foot from plantar to dorsal direction.
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Number of repetitions:
10 times in each direction
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12 |
Starting position:
Sit on the floor or ball.
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Description of activities:
At the foot massage roller. Turning the roller front and back, alternatingly.
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Number of repetitions:
2 minutes for each foot
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13 |
Starting position:
Sitting on the floor or ball.
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Description of activities:
Grabbing the bag using toes and throwing it ahead.
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Number of repetitions:
10 for each foot
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14 |
Starting position:
Sitting on the floor or ball.
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Description of activities:
A wooden massager is placed under the feet. Moving feet front and back.
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Number of repetitions:
2 minutes
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15 |
Starting position:
Standing on the floor.
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Description of activities:
The TheraBand tape is placed under one foot and the second foot holds the tape by toes. Pulling the tape to the other's leg knee level.
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Number of repetitions:
10 dla każdej stopy
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16 |
Starting position:
Standing on the floor.
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Description of activities:
The march on the toes, the heels and on the outer edges of the feet.
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Number of repetitions:
2 minutes for each item
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