Do your physio

Getting injured sucks.

It hurts. It's not fun. Getting better takes a long time. But nothing worth doing was ever easy.

Follow along with this program to give yourself accountability. Most physical therapy programs last about 8 weeks. This is enough time to let the soft tissues of your muscles and tendons complete their recovery. When you're done with this program you should be feeling better. Move onto something more challenging afterwards.

Do what you can with this program, ignore the rest. It's five days a week, rest on the weekends. Focus on doing the exercises properly and getting better.

Exercise 1: Yoga
Stretch in ways that are comfortable to you. Downward dog, lizard lunge, child's pose, as suggestions for stretching. Tree pose, warrior 3, standing on one leg, suggested for balance.

Exercise 2: Your physical therapy
Do the exercises your doctor has prescribed to you. Don't skip any of them.

You've done your physio! You can stop here if you really want to. But if you have more energy, or want to maintain some muscles, continue on with the big 4 exercises. (Cardio is also an option)

Exercise 3: Shoulder Press
3 sets of 10 at about a 7 of effort. Use the bar alone or dumbbells. Don't put up big numbers. We are healing, not competing.

Exercise 4: Squat
3 sets of 10 at about a 7 of effort. Use the bar on its own or half your personal best. Don't hurt yourself.

Exercise 5 Bench Press
3 sets of 10 at about a 7 of effort. Use the bar on its own or half your personal best. Consider using dumbbells as well.

Exercise 6 Deadlift
3 sets of 10 at about a 7 of effort. Use the bar on its own or half your personal best. Keep that back straight.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Yoga

Your Physical Therapy

Standing Shoulder Press (Dumbbell)

Squat (Barbell)

Bench Press (Barbell)

Deadlift (Barbell)

0 reviews for Do your physio