BACK STABILIZATION EXERCISES BY: ANDY LLAGUNO, MSED, ATC, CSCS, PES
|
|
- Brandon Wilkerson
- 5 years ago
- Views:
Transcription
1 URI SPORTS MEDICINE BACK STABILIZATION EXERCISES BY: ANDY LLAGUNO, MSED, ATC, CSCS, PES
2 BACK STABILIZATION EXERCISES Supine Dead Bugs: Athlete lays supine on back, neutral spine posiaon, arms and legs up as seen in picture, then move reciprocally back and forth as arms and legs act as levers. Can also add cuff weights and dumbbells to distal ends of levers to increase resistance.
3 Bridging Bridge with ball between knees: place ball between knees and start with hips downward moving to the up posiaon (try to maintain neutral spine throughout the exercise keeping back straight and flat) Bridge with Gny steps: start with bridge up posiaon, neutral spine, then bring one knee (with 90 degrees of knee flexion) up in the air and alternate. Bridge with single leg raise: start in bridge up posiaon, neutral spine, then bring one leg (knee in full extension & hip in hyper ext) up in the air flexing hip to zero degrees, can add cuff weights to increase resistance.
4 1 2 Bridge from floor with gym ball: start with hips at 90 degrees and knees at 90 degrees, neutral spine, to upward posiaon. Can also do exercise with knees in extension.
5 Prone Double arm lins: start prone on belly with arms straight out in front, lit arms and chest off table. Can also add cuff weights to increase resistance. Double leg lins: start prone on belly with legs in full extension, lit legs off table, can also add cuff weights to increase resistance.
6 Double arm and leg lins: start prone on belly with arms straight in front and legs in full extension, raise extremiaes at the same Ame, may also add cuff weights to increase resistance. Reciprocal arm and leg lins: start prone on belly with arms straight in front and legs in full extension, alternate opposite sides into air. Can also add cuff weights to increase resistance.
7 Quadruped Reciprocal arm and leg raise: start on all fours, knees under hips, hands under shoulder, neutral spine, then bring arm in front and leg into full extension while maintaining neutral spine. May also add cuff weights to increase resistance. Oscillate body blade Reciprocal arm and leg raise with rhythmic balance: start on all fours, knees under hips, hands under shoulder, neutral spine, then bring arm in front and leg into full extension while maintaining neutral spine. Use body blade to add rhythmic resistance. horizontal vertical Reciprocal arm and leg raise with roller: start on all fours, knees under hips, hands under shoulder, neutral spine, then bring arm in front and leg into full extension while maintaining neutral spine. Do exercise with roller in either veracal or horizontal posiaons on back to maintain balance in neutral spine posiaon.
8 Swiss ball push ups: do push ups with hands on ball while maintaining neutral spine Swiss ball push ups: can also do push ups on floor with ball under feet and straight leg raise
9 Si0ng Gym ball rhythmic standing posigon: alternate horizontal/ veracal shoulder extension or abducaon while maintaining neutral spine. Will need a partner. Can also do exercise with arms in extension with clockwise and counterclockwise and diagonal pawerns. Do exercises with proper posture chest up & core Aght through out exercise.
10 Kneeling Hinges: one knee kneeling posiaon, hands behind back, maintain neutral spine, forward flex trunk, then back to extension while maintaining neutral spine. Can also add resistance with weights or tubing. Standing Wall squats with ball in between knees: start in up posiaon maintaining neutral spine to down posiaon knees & hips at 90 degrees can also add dumbbells to increase resistance.
11 Planks Low planks: push up posiaon on elbows while maintaining neutral spine High planks: push up posiaon while maintaining neutral spine.(can also do high and low planks on one side while maintaining neutral spine)
12 Lower Back Extensions High back extensions: place ball under hips, move trunk into flexion and extension. Low back extensions: place ball under hips from a push up posiaon and bring legs into full hip extension while maintaining neutral spine.
Perform ten 30 second intervals alternating 5 at a slow speed with 5 at a moderate speed.
Session 1 Details Cardio - Choose one of the following Elliptical Slow to Moderate Cardio Intervals (1) Perform ten 30 second intervals alternating 5 at a slow speed with 5 at a moderate speed. Treadmill
More informationSnow Angels on Foam Roll
Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat
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 informationBeginner and advanced exercises. utilizing a stability ball. Professionally managed by:
Beginner and advanced exercises utilizing a stability ball Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and
More informationCore exercises. Abdominal Ball Passing
Abdominal Ball Passing Start with ball in hands, tighten abdominal muscle to stabilize spine and lift legs up to grasp ball. Pass ball to feet. Lower legs down while keeping your abdominal muscles tight
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 informationHome Exercise Program
YOUR HOME PROGRAM Home Exercise Program Created by Dr. Furr MD Nov 30th, 1999 Total 21 LOWER TRUNK ROTATIONS - LTR Lying on your back with your knees bent, gently move your knees side-to-side. PRAYER STRETCH
More informationThe Golfers Ten Program. 1. Self Stretching of the Shoulder Capsule
The Golfers Ten Program 1. Self Stretching of the Shoulder Capsule A. Posterior capsular stretch Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your
More informationVIEW / PRINT TEMPLATE
VIEW / PRINT TEMPLATE TRIA Talk 08 Exercise Count: 4 Duration: hour, 8 mins, 56 seconds Box Jumps - Single Leg set(s) 8 mins Stand in front of a box or step with your feet about shoulder width apart. Stand
More informationFlexibility. STRETCH: Kneeling gastrocnemius. STRETCH: Standing gastrocnemius. STRETCH: Standing soleus. Adopt a press up position
STRETCH: Kneeling gastrocnemius Adopt a press up position Rest one knee on mat with the opposite leg straight Maintain a neutral spine position Push through arms to lever ankle into increased dorsiflexion
More informationMSE Exercise 1: Box Push Up. Repeat: start with 10 build up to 30 and move to ¾ Push Up
MSE Exercise 1: Box Push Up Repeat: start with 10 build up to 30 and move to ¾ Push Up Kneel on all fours with the hands a little wider than shoulder width apart. Push your hips forwards so that the weight
More informationThoracic Home Exercise Program
Home Exercise Program 1. Bridging Laying on your back, knees bent with feet flat on the floor, arms along side resting on the floor, tighten your abdominals to stabilize your low back. Raise your buttocks
More informationGOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE
GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE POSTERIOR CAPSULAR STRETCH Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your elbow.
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 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 informationOlder Adult Advanced
Older Adult Advanced Older Adult - Advanced Introduction This exercise routine is created for men and women above the age of 55, who have experience in exercise and are relatively fit. The workout includes
More informationS p o r t s & O r t h o p a e d i c S p e c i a l i s t s D R. R Y A N F A D E R
S p o r t s & O r t h o p a e d i c S p e c i a l i s t s D R. R Y A N F A D E R P O S T O P E R A T I V E H I P M A I N T E N A N C E P R O G R A M -This program provides an ongoing rehab program that
More informationBeginner and advanced exercises for the abdominal and lower back muscles
Beginner and advanced exercises for the abdominal and lower back muscles Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical
More informationWORLDS GREATEST WARM UP
DAY # DAY LEGS/SHOULDERS 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 knees bent, squat down
More informationExercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups
Exercise Library Exercise Image Description Air Squats Start in standing position with arms by side or in front of you. Squat down until your thighs are parallel to the ground, then return to standing.
More informationFEEL GOOD CHEMICALS. LIST IN ORDER: Process Exercise Preparation Exercise Competition Outcome
Introduction FEEL GOOD CHEMICALS Process v. Outcome Tree Process Outcome LIST IN ORDER: Process Exercise Preparation Exercise Competition Outcome Where does injury fall? It does not belong and yet nearly
More informationWORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes
BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP BW INTERMEDIATE CHAIR SQUAT This is a three-part stretch. Begin Perform sets of 8- of each exercise using No/Light weight. Focus on good form using
More informationExercise Report For: Augusta James
Exercise Report For: Optimizing Sport Performance Provided By: Greg Redman BScPT, BScKin, Wave Physiotherapy Phone: 250-763-9283 Fax:, www.wavephysio.ca Page: 1 Stretch hip flexor kneel w/ball Stretch
More informationFMS Corrective Exercises. This drill is designed to improve squatting mechanics by repatterning the squat from the bottom up.
A. FMS Corrective Exercises. Toe Touch Squat This drill is designed to improve squatting mechanics by repatterning the squat from the bottom up. This drill is designed to improve squatting mechanics by
More informationStrength Training for Marathoners
Strength Training Benefits: Increase Strength Increase Bone Density Increase Metabolism Increase Cardio Fitness Increase Running Performance Decrease Injuries Strength Training for Marathoners General
More informationContinuous Strength Training For Endurance Athletes Phase 1 Preparation
Continuous Strength Training For Endurance Athletes Phase 1 Preparation Goals: 1. Condition the muscle fibre and soft tissues at the myotendinous junction (where muscle and tendon connect). 2. Prepare
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 informationCLARE ETP PROGRAMME. Sets - This is the completion of the prescribed number of reps without rest
Programme Objective: Strength Development & Core Development Glossary Reps - Also written as repetition. This refers to the completion of one single lift/exercise Sets - This is the completion of the prescribed
More informationWeight Loss Interval (Beginner)
Program for BP Fitness Center Introduction Weight Loss Interval (Beginner) This is a full body interval workout. Keep your heart rate up to safe levels by not resting between exercises. Please workout
More informationWORLDS GREATEST WARM UP
BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP DUMBBELL FRONT BENCH 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
More informationStanding Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics
Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your
More informationStability Ball Band & Free Weight Work-out
Stability Ball Band & Free Weight Work-out High Mountain Personal Training Michael Martin Cell Phone: 970-946-6398 1. Chest Do 2 sets of 1 exercise Or Do 1 set of 2 different exercises Start position End
More informationWeek 1: Turn Up The Heat, Prepare For Meltdown
Week 1: Turn Up The Heat, Prepare For Meltdown Workout Format: Warm-up - 15-20 minutes Workout A/B format - MTRF (25-35 minutes) Squat, Push, Lunge, Pull, Plank - Rest 2 minutes x 4 Giant Sets/day Workout
More informationPGYVC Volleyball Circuit Athletic Plan
PGYVC Volleyball Circuit Athletic Plan Workout Plan: This workout plan is to introduce and promote off court training for PGYVC athletes as well as to build confidence for athletes who have not done physical
More informationBench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform
When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much
More information1 of 8 9/21/2006 1:02 PM Smith College Dept. of Athletics Program for The Average Division III Female Athlete Trainer : Timothy Bacon Introduction Core, functional and complementary exercises. Warm Up
More informationGENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
GENERAL EXERCISES MID-BACK 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
More informationPhysical Sense Activation Programme
Flexion extension exercises for neck and upper back Sitting on stool Arms hanging by side Bend neck and upper back Breathe out Extend your neck and upper back Lift chest to ceiling Squeeze shoulder blades
More informationMonster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles.
Off-season Lower-Body Tennis Exercises Research conducted on elite tennis players shows that lower-body strength is the same on both the left and right sides. Therefore, lower-body training for tennis
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 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 informationWORLDS GREATEST WARM UP. Sets Reps Weight Notes DB ALTERNATING BICEP CURLS WITH TWIST
Jump Start Week # DAY WORLDS GREATEST WARM UP DUMBBELL STIFF LEG DEAD LIFT ***This Week -we are doing circuits. - sets of reps moving from exercise A-B-C-D-E-F and then back round again to A. So A- reps,
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 informationShoulder Exercises. Wall Press Up with Gym Ball
Shoulder Exercises The exercises listed below are part of a treatment regime for patients attending The Police Rehabilitation Centre. They are reproduced here as an aide memoire for those patients. The
More informationWarm Up Always start by foam rolling the key areas, follow with static stretching at the end of the session. Perform cardio activity or 6-7 R.P.E.
VISIT FULL SITE PROGRAM FOR VIC SKI TEAM SKI TEAM CORE STABILISATION #2 Trainer : Jean-Claude Legras PRINT Introduction The goal of core stabilization training should be to increase postural control, improve
More informationQuads (medicine ball)
Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso
More informationPART A - 2 MINUTES UNDER 15 - PHASE 3. ACTIVATEye EXAGGERATED SKIP A SKIP UNPLANNED PLANT AND CUT 1 X 15 METRES EFFORT 50-70% 1 X 15 METRES
PART A - 2 MINUTES EXAGGERATED SKIP Shuffle forward two steps Swing leading leg upwards Clap hands under raised leg Repeat alternating lifting leg 1 X 15 METRES Soft knees A SKIP High knee drive, leg bent
More informationStrength Challenge Week #2
Strength Challenge Week # Day / PULL & BALANCE WORLDS GREATEST WARM UP SUMO SQUAT KNEE LIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate weight-
More informationCORE STABILITY. N.B: If you have undergone lumbar spine surgery, only attempt these exercises after 6 weeks post op
CORE STABILITY Your core is a nature corset of muscles, wrapping around the spine and abdomen. The muscles include your back, shoulder girdle and pelvic girdle. These girdles act as anchors and allow the
More informationDay 1 exercise progressions and key coaching points
England Athletics movement skills for running, jumping and throwing Day 1 exercise progressions and key coaching points Double leg squat o Feet at hip distance apart and toes turned slightly out if required
More informationDynamic Core Rehab Program Introduction
Introduction One of the most effective programs for developing strength, balance and coordination of the deep core structures is the Dynamic Core Rehab Program. This program is utilized in professional
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 informationMARCH CORE MADNESS 30 Day Challenge
MARCH CORE MADNESS 30 Day Challenge MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY The 30 Day CORE Challenge runs for 30 consecutive days in one month. Complete the daily core workout posted
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 informationBalance BALANCE BEAM - TANDEM WALK WOBBLE BOARD. Place a half foam roll on the ground in a forward-back direction with the rounded side up.
The following is a list of the most common exercises in our clinic to be used as a reference for our patients. If one of your prescribed exercises is not listed, please inform us if you have any questions.
More informationAbdominal Hollow In Neutral
Abdominal Hollow In Neutral This hollowing technique ensures that you pre-activate your abdominals which helps you isolate them better. This exercise helps you derive the most benefit from other abdominal
More informationESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide
ESI Wellness Program The BioSynchronistics Design Industrial Stretching Guide ESI Wellness The BioSynchronistics Design Industrial Stretching Basics Stretch 2-4 times/day Hold each Stretch for 5 seconds
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 informationHome-based exercise program 12 weeks following ACL reconstitution Inspired by the FIFA 11+ Injury prevention program
Home-based exercise program 12 weeks following ACL reconstitution Inspired by the FIFA 11+ Injury prevention program Introduction This homed-based program is suited for rehabilitation at least 12 weeks
More informationWorkout Routine - Swiss Ball - Full Body Printed on Jun
Workout Routine - Swiss Ball - Full Body Printed on Jun 21 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 3 Thighs 2 Abs 2 Chest 2 Shoulders
More informationD: Doorway Stretch E: Towel Stretch for Pectoralis Minor Blackburn Exercises: 6 Positions A: Prone Horizontal Abduction (Neutral)
D: Doorway Stretch Bring your shoulder into a horizontal position out to your side (abduction) and flex your elbow 90û Place your elbow against the edge of a doorway Lead forward and downwards with your
More informationORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1
TRAINING SESSION OPEN DOORS DESCRIPTION PICTURE PICTURE PICTURE COUCH STRETCH Bring your knee as close as possible to the wall and straighten upper body backward; you need to be able to activate your glutes
More informationHip Flexor Stretch. Glute Stretch. Hamstring stretch
STATIC FLEXIBILITY STRETCHES Hip Flexor Stretch If the iliopsoas is tight, back pain may be present. Extended periods of the seated position can harbor tight hip flexors. Be sure to have a mat or towel
More informationWarm-Up and Stretching Exercises
Warm-Up and Stretching Exercises Most athletes (swimmers included) use a combination of controlled movement exercises and specific joint/muscle stretching to improve performance potential. The proposed
More informationStrength Challenge Week #4
Strength Challenge Week # DAY / PULL & BALANCE WORLDS GREATEST WARM UP DUMBBELL UNILATERAL DEADLIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate
More informationTALLGRASS ORTHOPEDIC & SPORTS MEDICINE THROWING ATHLETE EXERCISE PROGRAM TALLGRASSORTHOPEDICS.COM
TALLGRASS ORTHOPEDIC & SPORTS MEDICINE THROWING ATHLETE EXERCISE PROGRAM TALLGRASSORTHOPEDICS.COM Patient Name: Date of Surgery: General Principles: The Throwing Athlete Exercise Program is designed to
More informationCalisthenic Guidelines
8 Calisthenics In this chapter you will learn about: Proper form and guidelines for performing calisthenics. Designing a calisthenic exercise program. Abdominal exercise techniques. Calisthenics require
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 information2011 EliteSoccerPower.com
Developing Power for Soccer By Mike Grafstein B.Ph.Ed, RMT, YCS As may or may not know soccer is now a game of power and speed and players of all ages need to train that way. With that in mind I have put
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 informationWORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes
DAY # DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin Perform sets of, then on your th set you will do secs of cardio accelerator of your choice using good form.
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 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 informationShoulder Exercises Phase 1 Phase 2
Shoulder Exercises Phase 1 1. Pendulum exercise Bend over at the waist and let the arm hang down. Using your body to initiate movement, swing the arm gently forward and backward and in a circular motion.
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 informationLOW BACK. Performance Physical Therapy & Fitness
LOW BACK On back, feet resting on ball, pull knees to chest until stretch is felt in low back. Pause, then return to start position. Repeat 15-20 times LOWER TRUNK ROTATION On back, feet resting on ball,
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 informationExercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR.
Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Things you MUST know before you begin Posture It is absolutely critical to maintain proper
More informationATHLETIC CONDITIONING ON THE ARC BARREL
ATHLETIC CONDITIONING ON THE ARC BARREL page 1 INTRODUCTION The STOTT PILATES Athletic Conditioning stream serves as a bridge between STOTT PILATES standard repertoire and the CORE Athletic Conditioning
More information10 Best Exercises To Strengthen Your Neck and Back. Daryl C. Rich, D.C., C.S.C.S., A.R.T. [Core] Chiropractic and Wellness CoreRoanoke.
10 Best Exercises To Strengthen Your Neck and Back Daryl C. Rich, D.C., C.S.C.S., A.R.T. [Core] Chiropractic and Wellness CoreRoanoke.com Take a Break Rotate arms outward Lift arms up Relax shoulders Keep
More informationTHE INNATE PHYSICAL FITNESS PROGRAM ENERGY EXPENDITURE AND DAILY ACTIVITY PATTERN PROFILES
Phase 2 - Stretches THE INNATE PHYSICAL FITNESS PROGRAM ENERGY EXPENDITURE AND DAILY ACTIVITY PATTERN PROFILES Activities to Avoid or Minimize 1. Sitting 2. Standing with weight on one foot 3. Reading
More informationMulti-Segmental Rotation Corrective Exercises
Multi-Segmental Rotation Corrective Exercises Side Lying Thoracic Rotation keep one knee on a folded pillow or small ball with the hip flexed at least 90 degrees. Place the hand on the stomach/ribs and
More informationMobility Exercises. Concussion Prevention Training Program. conemaugh.org/massf. PNF D1 Dot Flexion Squat. PNF D2 Dot Flexion Lung
Concussion Prevention Training Program Mobility Exercises Mobility: The body s ability to move easily, movement that allows the body to move freely and with physical quality; By increasing cervical spine
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 informationCORE and SHOULDER STRENGTH & STABILITY PROGRESSIONS Poor patterning and control What you are likely to see
Movement progression Exercise and Cues CORE and SHOULDER STRENGTH & STABILITY PROGRESSIONS Poor patterning and control What you are likely to see Good patterning and control What you should see Four point
More informationFull Body (medicine ball) Saggital Front Reach
Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso
More informationThe purpose of this order is behind the belief that the MORE complex exercises should come before the LESS complex exercises.
There will be 6 strength events taking place for the DECA Challenge. The events taking place will be (in order): 1. Power Clean 2. Push- Up 3. Pull- UP 4. Kneeling Power Ball Toss 5. Vertical Jump 6. Prone
More informationMIDDLEBURY COLLEGE SPORTS MEDICINE. Lumbar & Core Strengthening
MIDDLEBURY COLLEGE SPORTS MEDICINE Lumbar & Core Strengthening Pelvic Tilt Lay on the floor with knees bent and feel flat on the floor hip width apart. Tighten abdominal muscles and pull the lower back
More information5 Day Surf Training Program
5 Day Surf Training Program Welcome Si Boarders! Are you ready to take your surf training to the next level? We have a fantastic 5 day, plus 2 bonus day, program designed for you. We are always available
More informationLower Body Plyometric Exercises
Lower Body Plyometric Exercises These animated lower body plyometric exercises can be used to develop power in any sport that involves sprinting, jumping, quick changes of direction and kicking etc. They
More informationTop 35 Lower Body Exercises
Top 35 Lower Body Exercises Calf Raise - Single Leg Stand on one leg, toes on edge of box Ankle hanging below toes Hold something for support Lift & lower body by extending the ankle of the stance leg
More informationFUNCTIONAL TRAINING EFFECTIVE MOVEMENT PATTERNS MUST BE APPLIED IN EVERYDAY LIFE, NOT JUST WHILE PERFORMING PHYSICAL ACTIVITY.
EXPERT REVIEWED PHYSIOLOGY AND BIOMECHANICS FUNCTIONAL TRAINING Exercise professionals need to observe how the body moves as a whole before correcting specific areas of movement deficiency. BY ALEXANDRA
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 informationAUGUST ABS WORKOUTS WORKOUT ONE. Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible
AUGUST ABS WORKOUTS Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible WORKOUT ONE AMRAP in 25-30 minutes Equipment needed: Dumbbells/Mat/Step or chair Exercise Time/Reps Squat rotations 20
More informationScott s Killer Core Routine:
Scott s Killer Core Routine: Strict Sit Ups: This version of the sit-up is meant to isolate the deep hip flexor muscles by eliminating flexion of the spine. Assume a normal sit up position: knees bent
More informationCardio and Core. Exercise intensity moderate to high.
Cardio and Core Cardio and Core Introduction This exercise routine is created for men and women to target their cardiorespiratory endurance along with their core muscles. Throughout this workout there
More informationSECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS
SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS POWER DB Jump Squat Player stands with feet at shoulder-width, holding dumbbell in each hand. In one motion, use momentum from the inside leg (left leg) and
More informationResistance Training Package
GENERAL INSTRUCTIONS: Always complete a warm up and a cool down before and after resistance training. Select a weight (dumbbell or band) that you are able to complete 8 to 10 repetitions of the exercise
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 informationS p o r t s & O r t h o p a e d i c S p e c i a l i s t s D R. R Y A N F A D E R
S p o r t s & O r t h o p a e d i c S p e c i a l i s t s D R. R Y A N F A D E R H I P & C O R E P R E - R E H A B P R O G R A M -This hip & core program provides a generalized exercise guideline for patients
More information