© 2017 by Monit Cheung, PhD, LCSW & Shu Zhou, PhD, LMSW
All rights reserved. Last updated 12/4/2019
Towl Exercises
Prepare a long, light-weight towel
Cautious !
* If you are pregnant or advised not to do
exercise, please sit down and observe; if you
want to learn the steps, please do not follow
any difficult movement.
* Don’t force yourself to the extreme. If you can’t
follow exactly of the example, just do it at ease
or stop it at any point.
Step 1.
Preparation
Relax your body and knees for about 2 mins
Step 2.
Warm Up
1.1 Towel
Sitting
Posture
1.2
Towel
Under
Knee
When one knee hurts, swing both feet slowly
Swing feet alternatively & slowly
1. Ready
2. Push out
3. Grip & Roll
4. Hold back
5. Hold up
6. Pull back
Step 3.
Upper Arm
Pull
Step 4.
Overhead Shoulder
Raise
Step 5.
Waist
Exercise
1. Step forward
2. Stretch legs
3. Tighten back
muscles
Step 6.
Step
Forward
Step 7.
Foot
Stretches
* Place one end of the towel on the floor and step on it with your right foot.
* Hold the other end with your right hand
and stand straight.
* Flex your biceps while holding the towl
upward. Don’t let go the towel on the foot.
* For leg exercises, hold up the towel so
that the leg is bended at a 90 degree.
* Work out both legs alternately.