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BOWENWORK IngerGrape

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EXERCISES/GUIDELINES

Do NOT perform on the day of treatment, but start the followingday. Do the easier arm or leg first and always below your painthreshold. Do more than once a day if needed.

__ PELVIC EXERCISE: Lie on back with legs straight. Bend kneeand drag heel toward buttock, then lift leg straight up andslowly lower straight leg. Do not alternate. Do 6 repetitions

on each leg once a day.__ HAMSTRING EXERCISE: Stand with feet parallel. (1) Rest

toes of one foot behind the other foot, then swing the legstraight forward, (2) put foot down next to the other, (3) thenlift knee up and put foot down again (it is two separatemovements). Make sure no muscles above the waist aremoving. Alternate legs or do one leg at a time. Do 6repetitions on each leg once a day.

__ SHOULDER EXERCISES: Do easier arm/shoulder first, withstraightarm.

1.__Arm circlesif there is pain, do smaller circles. Keep palmdown. Do 6 repetitions in each direction on each armonce a day.

2.__Stand with your side to the wall. Place palm on wall,fingers up, and wrist in line with elbow and shoulder.Step away so that you are leaning slightly, pushinggently into the wall. Slowly walk into your shoulder untilyou start to feel a stretch. Immediately, slowly walk theother way, away from your shoulder, till you start to feela stretch. Do 3 to 6 repetitions with each arm once aday.

__ KNEE EXERCISE: Sit with straight spine on a high chair or a

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stool. Slowly lift up foot till leg is straight, tighten and holdbriefly, and lower. Work up to 6 repetitions, at which pointyou can add weights (e.g., a long sock with 2 soup cans ateach end, draped over the ankle).

__ TMJ CAUTION: For the next 5 days, stifle your biggest yawnsand do not chew very hard food, such as carrots or hardsourdough bread (it's OK to eat, say, thinly sliced apples).

__ Do not use Oral-B or Braun electric toothbrush for 5 days(Sonicare is OK).

__ PSOAS EXERCISE: Sit facing corner of mattress with slightly bent knees. Squeeze corner ofmattress with inside ankles while pretending to lift corner. 6 repetitions.