RULES FOR REHABILITATIVE  STRENGTHENING

• FREQUENCY: Be sure to take two days off between exercise sessions on the same body part, ie: Day 1, Day 4, Day 7, Day 10, etc.
• DAYS OFF BETWEEN WORK OUTS: These days off between excercise days are VERY IMPORTANT recovery days.  Eliminating these days may slow your rehabilitation and impede your strength progress.
• SETS & REPS: 3 sets of 15 repetitions or exhaustion, whichever happens first
• DEFINITION OF EXHAUSTION: Failure to complete the task; Shaking while doing the task; Poor form.
• BALANCE BOTH SIDES: Be sure to strengthen both sides of your body even if only one side requires rehabilitation.
• PAIN: Exercising through acute or chronic pain is not recommended and is likely an indication of further injury or the use of inappropriate form or weight.  Consult with your Therapist or Trainer.

HOW TO CHOOSE AN APPROPRIATE WEIGHT:

• If you are exhausting before achieving even the first set of 15 reps, your chosen weight is too heavy.
• In some cases, lifting a limb without any weight at all may be necessary at the beginning.
• Only after you have been successfully performing 3 sets of 15 repetitions with perfect form and without challenge for at least 3 consecutive work outs should you increase your weights on the next exercise day.