MEEHAN CHIROPRACTIC AND SPORTS REHAB
|
|
- Marylou Stokes
- 6 years ago
- Views:
Transcription
1 1
2 WARNING DISCLAIMER!" This report is for information purposes only.!" This report is not intended to diagnose the cause of back pain and you should consult with your doctor when you are suffering from any painful condition.!" If you are currently experiencing back pain, especially if the pain extends into your leg or buttock or if the pain is increasing, immediately see a Chiropractor or your Primary Care Physician.!" You should always be examined by a doctor to determine what is causing your pain.!" Before beginning any exercise program you should be examined by a doctor to ensure that it is safe for you to participate in an exercise program. 2
3 Those who have not the time for bodily exercise will sooner or later have to find the time for illness. -Edward Stanley Congratulations on taking the first step to beating back pain reading this report. The next step is the hardest for most people: following thru with the exercise recommendations, but I am confident that you can do it. Allow me to ask you a few questions:!" Do you suffer with back pain that goes away only to come back in a month or so?!" Have you had you back pain treated only to have it come back again?!" Are you tired of painkillers and muscle relaxants that make you feel like you are walking through a fog all day?!" Are you sick and tired of being sick and tired?!" Do you want to come home from work and enjoy your time at home without pain?!" Have you seen numerous doctors for your back pain with no lasting relief? If you answered YES to any of these questions then this report is for you. Back pain is the leading cause of missed work and disability in the U.S. Current estimates are that 4 out of 5 people will suffer from back pain during their lifetime and if you re reading this then you re probably either one of those four or else you re trying to avoid being one of them. 3
4 Now to what you all are reading this report to find out: The Top 10 Exercises for Beating Back Pain 1. Hamstrings Stretching 2. Psoas Stretching 3. Posterior Pelvic Tilt 4. Leg Raises 5. Bird Dog 6. Bridges 7. Back extensions 8. Squats 9. Gym Ball Marching 10. Single leg balance Now that you know what the exercises are I ll help you find out which ones you need and then how to do them. 4
5 A little background on the exercises and how they are organized. This is by no means an exhaustive list of exercises for beating back pain. These exercises and stretches address the most common problem areas that I see in my office. If you would like to pinpoint what is causing your back pain and target those causes please contact me. Research on back pain and exercise therapy continues to find newer and better approaches to treating back pain just 20 years ago bed rest was the most frequent recommendation and now we know that staying in bed for to long with a bad back only makes you feel worse and prolongs your recovery. The exercises in this report are broken down into 3 main areas: 1) Stretching -Flexibility, especially muscles of the low back and hip areas (exercises #1 & 2) Inflexible or tight muscles will limit your movement and other areas will have to make up for it putting that area under higher stress. Tight muscles will inhibit other muscles, when your hip flexors are overly tight then they can inhibit your hamstrings putting greater demand on your lower back muscles. 2) Strength and muscular endurance -Core muscle strength and endurance (exercises #3-8) For your low back to be stable your core (low back, abdominal and hip) muscles must be strong and conditioned. 3) Balance -Balance (exercises #9 &10) Balance is a key factor in preventing back pain as well as recovering from a bout of back pain. If you have poor balance then you are much more likely to injure your back in the future. Balance also represents the coordination necessary to use your core muscles to stabilize your back (yes you can have great abs and low back muscles and still have poor stability if can t coordinate these muscles). Most of the exercises begin with a test so you can determine if you need to do it, these tests also allow you to re-test yourself after you have been performing the exercises so you can see your progress. 5
6 Visual Guide to Muscles Psoas Transverse Abdominus Lower Abs Low back Spinal Erectors Glutes Hamstrings This is a general diagram to give you an idea of where the muscles that I refer to in this report are located. Of special note the Psoas muscle attaches to the inside of the thigh and runs deep in the abdomen (the reason I outlined it with a dotted line) to attach along the spine. Now on to the good stuff, the exercises. 6
7 Flexibility/Stretching Exercises (#1 & 2) 7
8 1. Stretching hamstrings a. Test Lie on your back with your legs out straight in front of you. Raise your right leg up keeping the knee straight, as high as you can (if you want you can have a partner help you). You should be able to get to where your leg forms a 90º angle to your body, if you can t reach that point then you have some work to do. b. Why - Hamstring tightness is a common problem due to the prolonged sitting many of us must do at work every day. When the hamstrings are tight they can pull your pelvis (your hips) out of alignment and place greater stress on the muscles and joints of your low back. c. How it s done - Hamstring Stretch Starting position: Lie on your back with both legs stretched out in front of you. Execution: Bend one knee up to your chest and wrap a towel over the bottom of your foot. Straighten your leg until you feel a stretch in the back of your leg. Hold for 10 secs. Repeat 3 times each side performing an extra set on the side that shows the greatest hamstring tightness. 8
9 2. Stretching psoas a. Test lie on your back with your legs stretched out in front of you. Pull your left knee up to your chest and while holding it there press the back of your right knee down to the floor. If your right psoas is very tight you will not be able to bring your right leg to the floor. If your right psoas is moderately tight you will feel a stretch in the front of your right thigh or groin area. b. Why - When the psoas muscle is short and tight it pulls the low back forward c. How it s done - Psoas Stretch Starting position: Lunge position stride one leg out and bring the knee of your rear leg down to the ground. Execution: Maintain a tall position, don t lean your upper body forward and keep your hips tucked in. Rock your hips forward until you feel a stretch in the front of your rear leg (the area in the oval in picture below). Hold for 10 secs. Repeat 3 times each side performing an extra set on the side that shows the greatest hamstring tightness. 9
10 Strength Exercises (#3, 4, 5, 6, 7 & 8) 10
11 3. Posterior Pelvic Tilt with Abdominal Hollowing a. Test N/A proper performance of this exercise is essential for the performance of most of the remainder of the exercises in this report. b. Why - The Posterior Pelvic Tilt is an essential movement for stabilizing your low back and many exercises for your low back require that you can hold a Posterior Pelvic Tilt to perform them. Abdominal hollowing, or pulling your gut in activates a very important muscle for stabilizing your back the Transverse Abdominus. The Transverse Abdominus muscle acts like a girdle around your midsection sort of like your own built support belt. c. How it s done. PPT exercise Starting position: Lying on your back with your hips and knees bent about 45º, with your knees and feet about shoulder width apart. Execution: Rock your hips back while pulling in your abdomen, your low back should press against the floor hold for a second then roll your hips forward lifting your back off the floor. This may sound easier than it is when you first try it. To help you learn this exercise I suggest placing your hand under your lower back so that you are able to feel your back press into the floor. To assist in learning to pull in your belly I use a weighted ball placed on the belly button to provide feedback as well as act a reminder (if you start to push out the ball can roll off). The goal of this exercise is to help you be more aware of the position of your low back and to find a neutral position for your spine. As you move your hips forward and back notice how far back your hips go as well as how far forward the spot between these two is your neutral position which is also the most comfortable. 11
12 4. Leg raises (lower abdominal strength) a. Test - Testing for strength of this muscle involves lying on your back with your legs extended above you as in the picture below. It is very important that you lower back is kept flat against the floor during this test you can monitor your lower back by placing one or both of your hands in the small of your back. Slowly lower your legs to the ground keeping your knees straight note how low you can go before your back starts to arch off the floor. Men with good lower abdominal control can lower their legs all the way to the ground, women to about 6 above the ground. If you are unable to do this then you need more work on your lower abdominal muscles. b. Why Frequently people with low back pain have either weak lower abdominals or poor coordination of the abdominals with the surrounding muscles both of which lead to poor stability in the low back. c. How it s done - Leg Raises Starting position: Begin by lying on your back in the same position as the Pelvic Tilt exercise above. Adjust your hips so that you are in your neutral position (I told you you d need the Pelvic Tilt exercise for other exercises), and pull your belly in (use a ball, like in the Pelvic Tilt exercise, if you want). Execution: Keeping the back in neutral and your belly pulled in bring your knees up to just past your hips and then lower your feet back to the ground. The straighter your knee the more difficult this exercise. 12
13 5. Bird Dog a. Test none needed, this is an exercise that should be done by everyone, at least as part of a warm-up. b. Why - This exercise focuses on working some of the smaller stabilizer muscles in your low back. Many studies have found weakness of these muscles in people suffering from chronic or recurring low back pain. c. How it s done. Bird Dog Starting position: Begin on your hands and knees with your belly pulled in toward your spine. Execution: Raise your left arm and right leg off the floor (your arm should end up alongside your ear). Repeat with your other arm and leg this is one repetition. 13
14 6. Bridges a. Test no home test (I test for activation of this muscle in the office but the procedure is to involved for this report). Almost everyone can benefit from doing this exercise especially those who have tight psoas muscles. b. The focus of bridges is to work the gluteal (butt) muscles, these muscles are frequently weak in people who have tight psoas muscles (see exercise #2). c. How its done Bridges Starting position: Begin by lying on your back in the same position as the Pelvic Tilt exercise above. Adjust your hips so that you are in your neutral position (I told you you d need the Pelvic Tilt exercise for other exercises), and pull your belly in. Execution: 3 Lift your hips off the floor so that your body makes a straight line from your knees to your shoulders. 14
15 7. Back extensions a. Test testing for strength and endurance of the back extensors is beyond the scope of this article and should be supervised by a professional to ensure safety. b. Why Low back strength and endurance have repeatedly been found in people with low back problems and people with chronic back pain. This exercise concentrates on the spinal erectors. c. How its done - Back Extensions Starting position: Kneel in front of a Gymball and drape your body over it, your back should be rounded. Execution: Using your low back muscles lift your chest off the ball. Your body should make a straight line from your butt to your shoulders. Hold the top position for a second or two then lower down and repeat. 15
16 8. Squats a. Test Place a piece of tape on the floor one-foot length (your foot) from a wall. Stand with your feet shoulder width apart with your toes touching the tape and your feet pointing forward. Now squat down as low as you can.!" Your head should not touch the wall!" Your heels should not rise from the floor!" Your feet should remain close to parallel.!" Most importantly you should have no pain performing the movement. If you experience pain with this movement it is wise to be checked by your doctor. If you are unable to perform this movement then we have found an area of weakness that you will need to work on. b. Why Squatting is a movement that we all perform many times each and every day, whether to sit down, to pick something up off the floor or to go to the bathroom. So if we do it so much why do we need to train it simple most of us do it wrong. Have you ever seen someone lean forward and then push themselves up out of a chair, if they need to do that to get out of a chair than they have some sort of weakness either in low back or legs. 16
17 c. How its done - Squats Starting position: Stand in front of a chair with your feet shoulder width apart. Your hands may be on your waist, your head or you may hold a pole in front of you for balance if you need it. Execution: Keeping your stomach tight and your belly pulled in, slowly squat down until your butt touches the chair and then raise your self back to the starting position. 17
18 Balance Exercises (#9 & 10) 18
19 9. Gym ball marching a. Test N/A b. Why This exercise works your balance and coordination in a sitting position, a position most of us spend way to much time in. To maintain your balance when you do this exercise your body is forced to use your hip, low back and abdominal muscles (your core) in a coordinated fashion c. How its done - Gym Ball Marching Starting position: Sit on a ball (use a ball that is big enough to sit with your hips and knees at about for most of us that means a 65cm ball). Adjust your hips to find a neutral position and pull your belly in (another exercise that you need Posterior Pelvic Tilt for). Execution: Lift your left foot off the floor, it doesn t have to be high (sounds simple I know but the first time you try it you ll be surprised). Place your left foot back on the floor and then left your right foot and keep marching. If this is too hard you can try just lifting your heel off the floor and keeping your toe down 19
20 10. Single leg balance a. Test This test is pretty much self-explanatory, stand on one leg looking straight ahead and time yourself. Stop timing if you put your other foot down or move your support leg (no hopping around). You should be able to comfortable stand on one leg for at least 30 seconds (ideally longer). For the sake of safety I always have people do this test near a wall so they can catch themselves if they start to fall. b. Why Every step we take requires us to balance on one foot (even if it s only or an instant. If we have poor balance any misstep can lead to an injury, sometimes just a sprained ankle or at the extreme you could even break a bone if you go so far as to fall. c. How its done - Single Leg Balance Starting position: Stand facing a wall or chair (so you can steady yourself if you need to). Your belly should be pulled in and your butt tight while performing the exercise (yes the Posterior Pelvic Tilt exercise again). Execution: Lift one foot a few inches from the ground and hold it there while maintaining your balance. 20
21 Testing Now that you know the exercises and the tests its time to test yourself to determine which exercises will benefit you the most in beating your back pain. Use the following summary sheet that you can use to grade yourself and place an x in the Work on section of the table for any tests that you are unable to pass. Self Test Summary Sheet Test Result Hamstrings Left Right 90 yes/no 90 yes/no Psoas Left Right Leg down Leg down yes/no yes/no Posterior Pelvic Tilt NA Leg Raise Men 180 Women 170 yes/no Bird Dog NA Bridges NA Back Extension NA Squat Head, heels, feet yes/no Gym Ball March NA Single Leg Balance Left Right 30sec yes/no 30sec yes/no Work On Congratulations now that you have read this report and graded yourself on the exercises you now know what you need to do and you re ready for the final step - following through and doing the exercises that will help you beat your back pain. If you wish a comprehensive evaluation of your back pain call ( ) or me (meehantp@netzero.net). Your Workout Insert worksheet with weekly workout 21
22 Strength and balance exercises should be performed 3 times per week while flexibility exercises should be performed up to 3 times per day. Your stretching exercises should be performed before strength and balance exercises since tight muscles can inhibit the weak muscles that you are working on. Cautions!" You should never feel pain while performing any of these exercises if you experience pain while performing any of these exercises you should see your Chiropractor or Primary Care Physician.!" You should not have more than general muscle soreness the day or two following exercise if your pain increases the days following exercises you should see your Chiropractor or Primary Care Physician. Feel free to contact me if you have any questions regarding the information in this report or if you would want to have 22
Osteoporosis Exercise:
Osteoporosis Exercise: Balance, Posture and Functional Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction You can help improve and maintain your balance, posture
More informationOsteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises
Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have
More informationStatic Flexibility/Stretching
Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior
More informationKath s Summer Fitness Exercises
Kath s Summer Fitness Exercises Enjoy your summer with a mixture of different exercises i.e. walking, swimming, cycling etc. The following session can last for 15 30 minutes or longer if you do more repetitions.
More informationPart A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2
Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle
More informationLow Back Pain Home Exercises
Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.
More information34 Pictures That Show You Exactly What Muscles You re Stretching
By DailyHealthPostJanuary 27, 2016 34 Pictures That Show You Exactly What Muscles You re Stretching Stretching before and after a workout is a great way to promote blood flow to the muscles and increase
More informationExercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement
Tel: (905) 886-1212 Email: info@drwilderman.com Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Aerobic Exercise Recommendations With a disc injury,
More informationDo the same as above, but turn your head TOWARDS the side that you re holding on to the chair.
Stretch 4-6 times per day and hold each stretch for a minimum of 30 seconds. Perform the stretch gently without bouncing. Discuss any problems with your Chiropractor. Sit upright with your head and shoulder
More informationLumbar/Core Strength and Stability Exercises
Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,
More informationLow Back Program Exercises
Low Back Program Exercises Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite
More informationKILLER #1. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #1 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set.
KILLER #1 Workout Summary Don t forget to warm up and cool down! Take a 1 minute break in between each set. SERIES ONE Complete 2 sets of series one and then 2 sets of series two. EXERCISE 1 - Squats 2
More informationOperation Overhaul: January Challenge
Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands
More informationStretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly.
Stretching Stretching the Major Muscle Groups Static Stretches Hamstrings: Hang down and try to reach your toes; don t push it. Keep legs and back straight. Just go down to a comfortable level for your
More informationYOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY
YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY By: helpwithsciatica HTTPS://HELPWITHSCIATICA.COM Table of contents 1 Introduction 2 Exercise: Extensions 3 Exercise: Curl-Ups 4
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationLesson Sixteen Flexibility and Muscular Strength
Lesson Sixteen Flexibility and Muscular Strength Objectives After participating in this lesson students will: Be familiar with why we stretch. Develop a stretching routine to do as a pre-activity before
More informationExercises to Strengthen Your Back
Exercises to Strengthen Your Back Your 15 Minute Workout By doing your 15 minute workout 3-5 times per week, you can condition the muscles and joints that support your back and keep it in healthy balance
More informationPHYSICAL TRAINING INSTRUCTORS MANUAL TABLE OF CONTENT PART 5. Exercise No 31: Reverse Crunch 1. Exercise No 32: Single Hip Flexion 3
TABLE OF CONTENT PART 5 Exercise No 31: Reverse Crunch 1 Exercise No 32: Single Hip Flexion 3 Exercise No 33: Bicycle Crunch 4 Exercise No 34: Straight Leg U Crunches 5 Exercise No 35: Bent Knee U Crunch
More informationAll About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy
All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management By: James J. Messina, Ph.D. Benefits of regular
More informationSTRETCHING Stretch Express)
STRETCHING Stretching is a highly important part of all exercise programs, yet much neglected by most people. Why? Because we all want to be leaner, fitter and stronger and by the time we have done the
More informationSpine Conditioning Program Purpose of Program
Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following
More informationCopyright Cardiff University
This exercise programme has been developed by physiotherapists specifically for people with movement disorders. Exercise is not without its risks and this or any other exercise programme has potential
More information2017 COS ANNUAL MEETING AND EXHIBITION HOME EXERCISES
UPPER BODY Push Up From a push up position. Lower whole body down to floor. Press up to return to start position. Maintain abdominal hollow and neutral spinal alignment throughout movement. Note: Perform
More informationContents. Foreword Bottom to Heels Stretch Knee to Chest Knee Rolls Abdominal Crunches... 7
Contents Foreword... 3 1. Bottom to Heels Stretch... 4 2. Knee to Chest... 5 3. Knee Rolls... 6 4. Abdominal Crunches... 7 5. Back Extensions... 9 6. Pelvic Tilts... 10 7. Wall Sits... 11 8. Bridging...
More informationWarm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.
Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds
More informationRehabilitation 2. The Exercises
Rehabilitation 2 This is the next level from rehabilitation 1. You should have spent time mastering the previous exercises and be ready to move on. If you are unsure about any of the previous exercises
More informationLETS MAKE A START. Warm up - we strongly advise that you warm up before every session. Exercise A Lung with forward reach
LETS MAKE A START We understand that not everyone has the time to be going to the gym four times a week, which is why we have created a fitness plan that can be done in the comfort of your own home at
More informationCorrecting Forward Pelvis (Bubble Butt)
Correcting Forward Pelvis (Bubble Butt) Forward Pelvis - Ab Strengthening: Knee Ups Start: Lay flat on the floor with knees bent and arms at side. Finish: Pull knees up to stomach as far as you can. Duration:
More information10 Minutes per Day Low Back Pain Prevention Guide
10 Minutes per Day Low Back Pain Prevention Guide Did you know that an estimated $50 billion dollars is spent annually on back pain related issues? Low back pain (LBP) is one of the most prevalent medical
More informationPrater Chiropractic Wellness Center 903 W. South St. Kalamazoo, MI PH: (269)
Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning
More informationSTRETCHES.
STRETCHES I have put this document together for you to learn and understand the important stretches that you should be doing regularly as part of your fitness programme so I hope it helps you. Hold each
More informationCore and Flexibility Workout
43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Core and Flexibility Workout This workout focuses on strengthening the core with challenging exercises that
More informationLET S GET STARTED. Beginner s workout. Healthier. Happier. Welcome to the Get Healthy beginner s workout. CARDIO. Step ups
Welcome to the Get Healthy beginner s workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.gethealthynsw.com.au/fitness-videos to get
More informationStrength & Conditioning for Cyclists
Part 1: Pre-Ride/Pre-Workout Body Prep Myofascial Release For each exercise: Perform 1-3 repetitions, 45-60 seconds/exercise per side Plantar fascia release with ball Stand up and step on a hard ball with
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationThe In Bed Workout or the Getting Up Routine
The In Bed Workout or the Getting Up Routine This is a great way to wake up and make good use of time. Just think, instead of lying there wasting 10 minutes thinking about getting up, you can complete
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationAn overview of posture
An overview of posture What is posture? Posture is the description of an overall body position. This can be intentional or unintentional how we are hold our bodies, but it is the way each individual will
More informationDouble Knee to Chest. Lying on back with knees slightly bent. Hug both knees to chest
Double Knee to Chest Lying on back with knees slightly bent Hug both knees to chest Flexion on the Gymnic Ball Lying on stomach over ball Drape body over ball and relax Roll back and forth to stretch out
More informationWORLDS GREATEST WARM UP
DAY #9 DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationIt is also important to make note of your function, as this may be your first indication of improvement.
Back Pain 1 Management of Back Pain The resolution of pain involves gradually increasing the number of repetitions or resistance of the exercises performed. However, it is important to stay within a range
More informationWarm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position
Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform
More informationGeneral Principles of Stretching. To be effective, stretching must be done slowly, gently and frequently.
General Principles of Stretching To be effective, stretching must be done slowly, gently and frequently. Slowly means that while the exercise is being done the muscle being stretched must be moved slowly
More informationLOW BACK PAIN. Contents What causes Low Back Pain?... 3
YOUR GUIDE TO LOW BACK PAIN An IPRS Guide to provide you with exercises and advice to ease your condition Contents What causes Low Back Pain?....... 3 What treatment can I receive?..... 4 What about exercise?...............
More informationGame Shape FAST. total female hockey
total female hockey 2008 1 TABLE OF CONTENTS SECTION PAGE Game Shape FAST Program Outline...4 Daily Workouts...5 Week 1 Day 1...5 Day 2...6 Day 3...7 Week 2 Day 4...8 Day 5...9 Day 6...10 Week 3 Day 7...11
More information2002 Physioball Supplement
2002 Physioball Supplement These exercises are not detailed on the 2002 Off-Ice Training video but will be taught in detail during the 2002 Reach for the Stars Seminar. CORE STRENGTH Physioball/ Sport
More informationPhysiotherapy. Hip Conditioning Program
Physiotherapy This is a general hip conditioning program designed to provide you with a wide variety of exercises and strategies to manage your symptoms. Improved hip strength, flexibility and stability
More informationWALL PUSH UPS TABLE PUSH UPS
WALL PUSH UPS Standing at a wall; place your arms out in front of you with your elbows straight so that your hands just reach the wall. Next, bend your elbows slowly to bring your chest closer to the wall.
More informationFIT IN LINE EXAMPLE REPORT (15/03/11) THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT
THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT FIT IN LINE EXAMPLE REPORT (15/03/11) A 12 part assessment tool to screen your athletic performance in 4 key components: Flexibility, Balance, Strength & Core
More informationBack Health and Safety
Back Health and Safety Your back is at work every minute of every day, whether you are awake or asleep, active or quiet. Over time the effects of poor posture, bad body mechanics, physical deconditioning
More informationDynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique.
Dynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique. Lying on back: Hip Crossover: Arms out in T position, feet flat on the floor, knees
More informationSee below for your official SeaWheeze 2016 training program. Let the sweating begin
Agent, See below for your official SeaWheeze 06 training program. Let the sweating begin As a runner, strength training is key in helping prevent injuries, building muscle, and increasing your overall
More informationSportlyzer s Core Exercises
Sportlyzer s Core Exercises Core training exercises are as important part of your training schedule as your endurance training. You need it to support your everyday running and improve your racing results.
More informationAt-Home Dryland Training Program
At-Home Dryland Training Program Name of Player Team Name Program start date Player's Information Session 1 (Weeks 1-5) Age Exercises Reps Wts (Lb) Weeks Sets Rest Gender Squats 15 5 2 0 Height (Feet)
More informationFoundation Lower Body A (60 min)
Foundation Lower Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (Kneeling) 20 60 Shoulder Depression 20 60 Hip Abduction
More informationStrength and Balance Exercises
Strength and Balance Exercises LEG EXTENSIONS Purpose: Strengthen the thigh and leg muscles. Starting Position: Sit tall with your feet flat on floor, shoulderwidth apart. You may hold onto the sides of
More informationResistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
More informationUPPER BODY STANDING 12. March in place (hand to opposite knee) For more intensity raise arms above head if your balance is GOOD. 13.
LOW IMPACT EXERCISES SITTING 1. Breathe 2. Half circles with head 3. Neck movements (Chin to chest, ear to shoulder) 4. Neck Stretch Sitting in your chair, reach down and grab the side of the chair with
More informationGENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
GENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to be
More informationFunctional Strength Exercise Guide
Functional Strength Exercise Guide Fast, convenient weight training that helps you look better, feel better and perform better during everyday activities. Welcome to Functional Strength Training from Horizon
More informationResistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
More informationSTEP IT UP Moderate intensity workout
Welcome to the moderate intensity workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information about
More informationDeveloped by: Physiotherapy Department Surrey Memorial Hospital. Printshop #
Developed by: Physiotherapy Department Surrey Memorial Hospital Printshop # 255171 The following exercises are intended for you to continue at home. Your physiotherapist will teach and mark the exercises
More informationSUBMARINE SERIES - LEVEL 3
SUBMARINE SERIES - LEVEL 3 Navy Operational Fitness Series submarine Series navy operational fitness 3 Simple Steps to Get Started! Step : Choose a Level This card series progresses you through 3 levels
More informationLEG EXERCISES FOR FITNES
LEG EXERCISES FOR FITNES Dr.Maninder Ahuja We need our leg muscles all the times, while doing our routine chores of life and this can t be done without strong leg muscles.walking is a good exercise but
More informationFoundation Upper Body B (60 min)
Foundation Upper Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)
More informationTPW 's Upper Back Menu
TPW 's Upper Back Menu # Sets Reps Duration E-cise 1 1 1 00:10:00 Static Back 2 3 10 Static Back Reverse Presses 3 3 10 Static Back Pullovers 4 1 1 0:01:00 Floor Block 5 1 1 0:02:00 Static Extension Position
More informationGreat Stretches for Runners
Great Stretches for Runners The following static stretches are great as a post run stretching routine. Try and work them in as often as you can. Hold each of these stretches for at least 15 seconds but
More informationViking Strong Exercise & Stretch Ebook
Viking Strong Exercise & Stretch Ebook Lower Body Exercises. 2 Abductor. Training the abductors and adductors improves muscular imbalances, strengthens your core and prevents injury. We've all seen the
More informationExercises for using assistive devices
Exercises for using assistive devices For individuals who use an assistive device (cane, walker, etc.) please select from the exercises on the following pages. Completing these exercises on a regular basis
More informationFoundation Upper Body A (60 min)
Foundation Upper Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)
More informationDEEP TISSUE FOAM ROLLER MASSAGE GUIDE
Recover, Recharge, & Renew your body and mind with RE by Empower. Soothe everyday aches & pains; reduce tension & stress; and improve your overall health. DEEP TISSUE FOAM ROLLER MASSAGE GUIDE Three phases
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest
60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging
More informationBatman Workout by CrazyFitKids.com
Batman Workout by CrazyFitKids.com View online Abs, Chest, Legs Visit: for the latest Superhero Fit T-shirts!! --- To reduce the risk of injury, before beginning this or any exercise program, please consult
More informationFoundation Lower Body B (60 min)
Foundation Lower Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (Kneeling) 20 60 Shoulder Depression 20 60 Hip Abduction
More informationCore (machines) Medicine Ball Back Extension
Medicine Ball Back Extension Medicine Ball Back Extension 1. Position body face down on apparatus placing hips and ankles on respective pads. 2. Place hips (and not stomach) on pad. Place lower leg or
More informationExercises to Strengthen Your Back
Marblehead Chiropractic & Wellness Center 40 Tioga Way, Suite 100 * Marblehead, MA 01945 * (781) 639-0808 www.mcawc.com Dr. Paul Milone, RPh., D.C. dp@mcawc.com Exercises to Strengthen Your Back These
More informationSimple Strength, Balance and Flexibility Exercises to Do at Home
Simple Strength, Balance and Flexibility Exercises to Do at Home For someone with medical problems, or who has been inactive and wants to exercise vigorously, always check with a doctor before beginning
More informationpostpartum fitness GETTING BACK IN SHAPE AFTER YOUR PREGNANCY
postpartum fitness GETTING BACK IN SHAPE AFTER YOUR PREGNANCY While pregnancy and birth can be joyful, they also can be hard on your body. To regain the level of fitness you had before you became pregnant,
More informationFlexibility and Stretching
Flexibility and Stretching Stretching before exercise prepares the joints for motion, helps avoid injury and increases the range of motion of the area being stretched. After exercise stretching reduces
More information21-Day Belly Blast Challenge!
21-Day Belly Blast Challenge! "BONUS" Workouts! Copyright 2013 by LifeFuel Fitness and BrightLion Fitness LLC DISCLAIMER: This e-book is for information purposes only. The information presented is in no
More informationCongratulations! Below is your Pilates Ab Blueprint
Congratulations! Below is your Pilates Ab Blueprint Hi I m Sylvia Favela, people call me Queen of Pilates, the Body Weight Pilates expert on core strength and functional training. For over a decade I ve
More informationBeginner Workout. Wall sit with bicep curl- How To: - Target Muscles-Biceps, Quads, Glutes, Hamstrings
Beginner Workout Wall sit with bicep curl- - Target Muscles-Biceps, Quads, Glutes, Hamstrings Place stability ball between your lower back and the wall with feet about shoulder s width apart Slowly lower
More informationHome Workout with Household Items
Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights
More informationCross Country Dry land training. Exercises and Stretches
Cross Country Dry land training Exercises and Stretches Warm-Up: 1. Run two laps around the gym: run normally then run backwards 2. Line up at side of the room: gallop straight across one way, back facing
More informationTaking Your Resistance Band to a New Level!
How Many Reps? The guide instructs you to start with 5 repetitions, but if you would like to know more about building muscular strength versus muscular endurance, below are some guidelines: Muscular Strength
More informationForward Step-ups 2 x 15. Backward Lunges 2 x 15. Bosu/Stability Ball Planks 1 x 12. Bosu/Stability Ball Hip Bridges 1 x 12
Running Stronger Personal Training is available at Bellingham Athletic Club Running is a repetitive impact activity where the shock of each foot strike is absorbed throughout the body. Sound joint and
More informationThis Manual is copyright under the Berne Convention. In terms of the Copyright Act 98 of 1978 no part of this leaflet may be reproduced or
Basic Ball Exercise Manual Train your Core This Manual is copyright under the Berne Convention. In terms of the Copyright Act 98 of 1978 no part of this leaflet may be reproduced or transmitted in any
More informationKnee Conditioning Program
Knee Conditioning Program Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following
More informationETS EXERCISE SHEETS EXPLAINED
ETS EXERCISE SHEETS EXPLAINED Exercises 4pt kneeling Supermans Extend opposite arm/leg whilst maintaining neutral spine. Hips are to remain parallel to the floor during movement. Core. Also assists in
More informationTIP: Always try pick a resistance band that your can do at least repetitions. Remember to keep your chest open and your shoulders down.
Lower Body Exercises Exercise Bands can build quality muscle in your legs without causing wear and tear on your joints. One of the downsides of doing legs exercises with other forms of tension is that
More informationQuads (machines) Cable Lunge
Cable Lunge Cable Lunge 1) Stand with feet hip width apart and a cable attached around your waist. Take left leg and step back approximately 2 feet standing on the ball of the foot. 2) Start position:
More informationEXERCISES TO IMPROVE FUNCTIONAL STABILITY FOR PADDLERS
EXERCISES TO IMPROVE FUNCTIONAL STABILITY FOR PADDLERS BCU in partnership with Joanne Elphinston Useful Tips for the Exercises Ensure you have the correct size of swiss ball inflated to the right pressure.
More informationSEAWHEEZE STRENGTH TRAINING PLAN
SEAWHEEZE STRENGTH TRAINING PLAN we tailored this plan specifically for your half marathon training. It s intended to strengthen your entire body, with special emphasis on building a strong core and stable
More informationPreparing for ORPAT. Major areas of fitness: 1. Flexibility 2. Cardiopulmonary Endurance 3. Muscular Strength 4. Muscular Endurance
Preparing for ORPAT This guide is a resource for those individuals preparing for the Oregon Physical Ability Test (ORPAT). Individuals should consult with a medical or health professional before beginning
More informationGOTIMETRAINING. P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT T R A N S F O R M Y O U R L I F E 0-3 WEEKS POST NATAL
P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT VOLUME I JULY 2016 SAFE EXERCIES FOR: 0-3 WEEKS POST NATAL 3-8 WEEKS POST NATAL 8-12 WEEK POST NATAL 12-16 WEEKS POST NATAL ES 5.50 IT 5.00 FR 8.00 GB 5.00
More information10 BEST EXERCISES FOR LOW BACK PAIN RELIEF.
10 BEST EXERCISES FOR LOW BACK PAIN RELIEF http:/// Disclaimer The information in this guide is presented in good faith but no warranty is given, nor results guaranteed. Please consult your physician before
More informationCongratulations! Below is your Lower Body Weight with Pilates
Congratulations! Below is your Lower Body Weight with Pilates Hi I m Sylvia Favela, people call me Queen of Pilates, the Pilates expert on strengthening your Core. For over a decade I ve helped hundreds
More information