June’s Activity of Daily Living Getting In and Out of a Car

Activities of Daily Living or ADL’s Activities of Daily Living are tasks people complete in their daily routine to function independently, e.g. dressing, bathing, cooking, and cleaning. This presentation will address the ADL of: Getting Into and Out of a Car. Please consult with Wellness Center staff for personal instruction on how to complete the given exercise examples.

Lower Body Challenges Strength & Manipulation Related ADL To laterally move each leg down into and up out of a car. To safely lower yourself down into the car and to safely stand up out of the car. Related ADL These movements are similar to stepping into and out of a bathtub.

Lower Body Exercises Single Leg Splits Muscles Worked: the movement of stepping a leg sideways in and out of a car. Muscles Worked: Inner/Outer Thigh

Upper Body Challenges Strength & Manipulation Related ADL: To use the pillar handle above the door to help pull yourself up out of the seat. To open and close the car door by pushing or pulling it. To pull the seatbelt across your body and buckle it in place. Related ADL: These movements are similar to opening a heavy door or using hand rails in restrooms.

Upper Body Exercises Bent Over Row Muscles Worked the movement of pulling yourself up from the seat using the pillar handle above the window. the movement of pulling open a car door from outside the vehicle. Muscles Worked Back, Arms

Upper Body Exercises Continued Wall Push Up the movement of pushing a car door open from inside the vehicle or pushing it closed from outside the vehicle. Muscles Worked: Chest, Shoulders, Arms

Core Challenges Strength and Support Related ADL’s: To support the spine while attempting to stand or sit. To help in balance related issues when climbing into and out of a vehicle. Related ADL’s: These movements are also similar to climbing into and out of a bathtub.

Core Exercises Stability Ball Side Crunch Muscles Worked: The sideways movement of stepping into and out of a car. The movement of rotating at the torso to reach for the seatbelt or handle on the door. Muscles Worked: Abdominals, Obliques