Ortho Wellness

One of the great things about this program is that you really don't need much equipment. Please see the chart below for required, recommended and optional equipment:

We recommend purchasing the equipment you need or want from Amazon. They generally offer quick delivery, large selection and good prices. Feel free to use the following links to assist you: Theraband Thera-loop anchor Foam roller Thera-ball Small exercise ball (an 8-10 inch soft kid's ball from the grocery store or Target will work) Stretching strap (a dog leash, belt or yoga strap will work) Ankle weights

This program is for: o anyone with a desk job o sedentary individuals o people that are busy and don’t have time to go to the gym o people that don't have time for a lengthy exercise program o people that are tired of doing exercises that hurt o people that get tired or have difficulty going up/down stairs or general daily activity o anyone whom wants to improve their balance o anyone whom is not exercising consistently o anyone whom wants to look and feel better o Anyone whom is not sure what kind of exercise they should be doing o Athletes and non-athletes will benefit from this program.

There can be no growth without change! One of the unique concepts of this program is the progressive nature that it takes on. Starting with foundational exercises, each program builds on the previous program. In order for your body to adapt and respond and become stronger from exercise, you must consistently perform a base set of exercises. These exercises will then be progressed and transitioned gradually to higher level exercises. If you perform the same exercises for too long, your body will plateau and you won’t see the results you’re looking for.

Yes. You will have access to organizational handouts which you may use to track your progress and to use as a guide while performing your exercises. Articles written by Dr. House will be provided in order to help you understand important orthopedic concepts related to your exercise program.

- This is always a good idea, especially if you’re exercising first thing in the morning. Any type of light activity which increases your heart rate can serve as a warm up. Just move around for a few minutes in a way that feels right for you. (Eg. light stretching, marching in place, arm raises…)

- You should perform the exercise program at home 4-5x/week. Consistency is one of the biggest factors that will help this or any program be successful for you. If you don’t do it, it doesn’t work. Dr. House has attempted to address the common issues of lack of time or not knowing what to do by providing this relatively short and focused routine.

- No. It is normal to experience muscle soreness when beginning a new exercise program. You should not experience pain. You will develop some soreness in the muscles as a normal response to exercise which is a good sign that you’re improving your strength. * Important: If you experience pain during any exercise or stretch- stop. This is your body telling you that something isn't right. Consult with a physical therapist to further understand why you are hurting.

- Yes. Dr. House recommends aerobic exercise for improving cardiovascular health and strength (in addition to many other health benefits). He also recommends a well-balanced diet with organic, non-processed foods.

- Feel free to participate in one or more programs. Generally, people have an idea of which area they would like to focus on (Core, Posture or Lower extremity). If you’d like to overhaul your whole body then spend a little more time to perform all 3 programs and get 3x the benefits with an amazing workout!

- Wear something comfortable that you can move around in, such as exercise clothes.

You will be provided with pictures and detailed instructions for each exercise. A compliance chart will also be provided in order for you to track your progress.