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Bone Health Exercise Videos

We have created instructional exercise videos for our physical therapy patients. Watch the videos below to help you with your therapy activities.

Weight-Bearing Activities

4-7 days per week, 3-5 sets of 10-20 reps for a total of 50-100 jumps

Beginner Fitness Levels: 3 sets 15-20 reps

Intermediate Fitness Levels: 4 sets 20 reps or 15-30 minutes

Advanced Fitness Levels: 5 sets 20 reps or 20-40 minutes

Strength Training

2-3 workouts per week, 2-3 sets of 8-12 reps per exercise

Choose one exercise in the following six categories: Squat, Hinge, Lunge/Single Leg Step, Upper Extremity Push, Upper Extremity Pull and Carry.

Squat

Hinge

Lunge/Single Leg Step

Upper Extremity Push

Upper Extremity Pull

Carry

Spinal Conditioning

1 set to fatigue per side for all exercises

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Dear Friends and Neighbors,

CentraCare care givers have been working around the clock for more than 20 months to care for you, your families and friends during COVID. We are committed to caring for every Minnesotan who needs us, and nothing will prevent us from doing so – even during these never-seen-before times.

The challenge of providing this level of care is that our hospital beds are often full. ERs in all of our hospitals are packed. And our clinical teams are exhausted. Early in the pandemic, our community stepped up in amazing ways to help us. We ask that you again join us in fighting this pandemic together.

How can you help?

  • Please get your COVID vaccines and booster shots. They are proven safe and effective in reducing COVID illness, keeping people out of the hospital, and preventing death.
  • If your situation is not an emergency, please use other care options, including:
  • If this is a medical emergency, call 9-1-1, or visit the ER.

Together, we can do this. Thank you for your support.

Ken Holmen, MD
President and CEO