Rehab is not that difficult
~5 Simple Exercises you can do to wake your body up!
A big thank you to LianHe ZaoBao for featuring us!
All videos, images and article credit: LianHe ZaoBao.
English Translation done by Jerlene Ng
Sit to Stand
Purpose: Strengthens the core and lower body muscles, and improves balance.
Sit on a chair with your arms crossed over your chest. Lean your body slightly forward, press through your feet, and slowly stand up until your body is fully upright. Then, lower yourself back down to a seated position.
The key to this exercise is speed — whether standing up or sitting down, both movements should be performed slowly.
You have the option to use a chair as a support (see picture on right)
2.Bridging
Purpose: Strengthens the core and glute muscles, helping to relieve lower back discomfort caused by prolonged sitting.
Lie on your back on a yoga mat with your knees bent and feet shoulder-width apart, palms facing down.
Exhale and engage your glutes to lift your pelvis upward, ensuring your shoulders, hips, and knees form a straight line.
Hold for 2–3 seconds, then slowly return to the starting position.
3.Clam Shell
Purpose: Strengthens the glute muscles and helps prevent lower back injuries.
Lie on your side on a yoga mat, with your hips, knees, and ankles stacked vertically. Keep your knees bent at about 90 degrees. With your feet together, slowly lift your top knee, then lower it back down.
4.Heel Raises
Purpose: Strengthens the calf muscles and improves ankle stability.
Stand upright with your toes pointing forward. Lift your heels and engage your calf muscles. Hold briefly, then slowly return to the starting position.
5.Seated Knee Extension
Purpose: Strengthens the quadriceps and improves knee joint stability.
Sit with both feet flat on the ground. Straighten one knee and hold for 3–5 seconds, then return to the starting position.
For the five exercises above, perform 8–12 repetitions per set, and complete 2–3 sets each time. For single-sided movements, remember to switch sides.