How is the core stabilized?
|
|
- Belinda Smith
- 5 years ago
- Views:
Transcription
1 What is Dynamic Neuromuscular Stabilization (DNS)? Dynamic Neuromuscular Stabilization (DNS) is a new rehabilitative approach to improving and maximizing performance of human movement. It focuses on the principles of developmental kinesiology, otherwise known as the pattern in which an infant learns to go from rolling to crawling to walking. This is a predictable pattern of motor development that is thought to be ingrained since birth. DNS utilizes this principle to improve core stability, muscle recruitment and breathing efficiency. What is Developmental Kinesiology? At approximately 28 days old, infants begin to learn postural and movement control. Prior to moving an extremity, they must have a stable core, which is achieved through a simultaneous contraction of the diaphragm, pelvic floor and abdominal muscles. This contraction increases intra-abdominal pressure and helps to stabilize the spine from the inside out. 1 Why is this important? The erector spinae muscles. This is a muscle group that lines your spine and is often a culprit of muscle spasms when overused. One of the many reasons that this can occur is because the erector spinae attempt to stabilize the spine when there is weakness in other areas including the core. Past thoughts on core stability have focused on crunches and other forms of exercise that tone the anterior stomach. musculature. What s wrong with this? What s wrong with this? It neglects the nature of the abdominal cavity and the force of the erector spinae. If you only train, the anterior stomach musculature you end up having no counterforce to the spinal musculature and true core stability is not achieved. 1 How is the core stabilized? Figure 1. Top left describes the view of the abdomen. Top right shows where the core muscles are located. Bottom left shows how core stabilization is not truly achieved without intra-abdominal pressure and how a collapsing in of the core and spine occurs. Bottom right shows how intra-abdominal pressure creates equal pressure and true stabilization of the core and spine. 2,3 However, if you train the diaphragm, in addition to the traditional musculature, you can use intra-abdominal pressure to aid in the stability of the spine and core (Figure 1).
2 Once a stable core is achieved, the infant begins to move their extremities, typically at around 4.5 months old. 1 At this point, using the core as a form of postural stabilization is automatic. The coordination of core stabilization and movement is the result of brain and spinal cord control. Under such control, joints are aligned in a position that is of maximal advantage to the infant to enable them to move and recruit as much strength from their muscles as possible. This balanced alignment of the joints is referred to as a centrated position. It is not a static position but a way in which the joints of the body align perfectly during both static and dynamic movement to enable optimal congruency within the joint. Why is this important? Let s consider the length tension relationship of a muscle. In order to do this, think of a muscle as a spring. If compressed too little, the pull on the spring will not be as strong and it will not move the load far. If the spring is stretched too far, it loses some of its contractile force and it will not be able to return to it s shortened position. An overstretched spring will not be able to compress to its original length so a smaller contraction will take place and the force that it can push is decreased (Figure 2). What is a lever arm? Muscle or Spring? 4,5 Figure 2. On the left is a depiction of two springs, one that can achieve full compression, Spring 1, and one that cannot, Spring 2. Note the difference in distance that the 2lb weight can travel. On the right, is the biceps as a visual reminder of how a muscle looks and how it can be compared to a spring. Figure 3. Note the shoulder is the point of movement, the lever arm is the length of the arm and the load is at the hand. The longer the lever arm, the more difficult it is to lift the object. 6 In addition to compression length, a spring that is too long ends up having difficulty accepting a load due to the lever arm. The lever arm is the distance from the load to the point of movement (Figure 3). The greater the distance, the harder it is to lift. To understand this, try holding a small weight in your hand (~1lb). Keep your arm straight and in front of you and then try to bring your arm overhead. Note how much effort is required and how heavy the weight feels (Figure 4). Figure 4. Note how a straight arm creates a long lever arm.
3 Figure 5. Note how with a bent arm, the lever arm is shorter, thus it is easier to lift the weight. Now, bend your elbow so that it is at a 90 degree angle in front of you. Keep the same weight in your hand and again try to reach overhead with the weight, this time keeping the elbow bent (Figure 5). You should notice that it is much easier to reach overhead when the elbow is bent because the weight is closer to the point of rotation, your shoulder. If the weight is too far away, the muscle has to generate even more force to move. A centrated joints aligns the bones and the muscles to allow for a good length-tension relationship, which, in turn enables better muscle recruitment. How does DNS utilize Developmental Kinesiology? DNS begins by training patients how to properly use their diaphragm to breath as well as to achieve intra-abdominal pressure for core stabilization. Unfortunately, as humans grow they tend to breathe through their chest instead of their belly causing dysfunctional diaphragm activation and it perpetuates muscle imbalances. Each position that is used in DNS mimics a stage of infant development in order to retrain the brain and muscles to fire properly (Figure 6). As core stabilization improves, patients are progressed to the next stage of development. Why is the diaphragm important? Initially, the diaphragm s function is respiration but then it adapts during development and also serves as a postural stabilizer at around 6 months old. 1 Figure 6. This depicts three steps in an infant s development along with the corresponding exercise that mimics that stage of development. 7 As we age, we often don t use the diaphragm correctly and to it s fullest potential which can lead to injury provoking compensations. If recruited properly, the diaphragm aides in the production of intra-abdominal pressure, which is necessary for core stabilization. It can also help to increase the amount of air that you breathe in by up to 30%. 2
4 How does the diaphragm help us to breathe? 8 As you can see, if the diaphragm is able to contract down fully, it allows for more space near your lungs, which allows for more air to fill your lungs (Figure 7). The goal of DNS is to improve your breathing pattern, improve core stabilization through intra-abdominal pressure and to provide a stable base with centrated joints during static and dynamic movement. 3 Figure 7. This is a diagram of how the diaphragm moves during respiration. Where did DNS come from? DNS was developed by Professor Pavel Kolar, PT, PhD, a Czech physiotherapist and current Director of Rehabilitation at the The University Hospital Motol, School of Medicine, at Charles University in Prague, Czech Republic. Kolar is also the medical specialist for the Czech Olympic Team, Davis Cup Tennis Team, National Ice Hockey Team and many more. Kolar s development of DNS was heavily influenced by his well respected mentors and instructors at The Prague School of Rehabilitation including Professor Karel Lewit, late Professors Vaclav Vojita and Vladimir Janda and many others. 2 Who can be helped? DNS is most well known for its use in the sports population for injury recovery and prevention. However, its methods can also be utilized by the general population in recovery from acute and chronic injuries. 3 Conditions that have been successfully treated through DNS include but are not limited to the following: Low Back Pain 3 Upper and Lower Extremity Injuries 3 Chronic Migraines 4
5 REFERENCES: 1) Kobesova A, Kolar P. Developmental kinesiology: three levels of motor control in the assessment and treatment of the motor system. J Bodyw Mov Ther Jan;18(1): )DNS website. 3) Frank C, Kobesova A, Kolar P. Dynamic Neuromuscular Stabilization & Sports Rehabilitation. International Journal of Sports Physical Therapy. 2013;8(1): ) Juehring DD, Barber MR. A case study utilizing Vojta/Dynamic Neuromuscular Stabilization therapy to control symptoms of a chronic migraine sufferer. J Bodyw Mov Ther. 2011;15(4): ) Oppelt M, Juehring D, Sorgenfrey G, Harvey PJ, Larkin-Thier SM. A case study utilizing spinal manipulation and dynamic neuromuscular stabilization care to enhance function of a post cerebrovascular accident patient. J Bodyw Mov Ther Jan;18(1): Image References: 1) 2) 0f4ae43e9fad0~mv2_d_1600_1321_s_2.jpg 3) 4) 8eab33525d08d6e5fb8d27136e95/2/_/2.5_id_chrome_plated_cs_s eries_1.png 5) 6) muscles/shoulder%20muscle%201.png 7) 8)
Dave Juehring DC, DACRB Director Rehabilitation and Sport Injury Department and Rehabilitation Residency Palmer Chiropractic Clinics Davenport IA
Dave Juehring DC, DACRB Director Rehabilitation and Sport Injury Department and Rehabilitation Residency Palmer Chiropractic Clinics Davenport IA Dynamic Neuromuscular Stability the Czech Approach to Stability
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 informationDNS Paediatric Courses for Medical Professionals
Course Details DNS Paediatric Courses for Medical Professionals Course dates: 19, 20, 21, 22 march 2015 Instructor: Petra Valouchová Location: Hotel Hilversum de Witte Bergen, Rijksweg 2, 3755 MV Eemnes
More informationAround the same time that kettlebell training was
MICHAEL RINTALA, DC, RICHARD ULM, DC, MS, CSCS, MATINA JEZKOVA, MPT, AND ALENA KOBESOVA, MD, PHD Around the same time that kettlebell training was rising in popularity in the United States, Pavel Kolar,
More informationPHYSICAL TRAINING INSTRUCTORS MANUAL TABLE OF CONTENT PART 3
TABLE OF CONTENT PART 3 Exercise No 11: Chest Press... 2 Exercise No 12: Shoulder Press... 3 Exercise No 13: Pull-overs... 5 Exercise No 14: Tricep Extension... 6 informal exercises to develop upper body
More informationHow To Achieve Your Best Plumb Line
How To Achieve Your Best Plumb Line Created by Allison Oswald DPT, WCS, CPT Doctor of Physical Therapy Women s Certified Specialist Certified Pilates Teacher & Owner of Plumb Line Pilates and Physical
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 informationProvide movement Maintain posture/stability Generate heat
How we move.. What do muscles do for us? Provide movement Maintain posture/stability Generate heat (skeletal muscle accounts for 40% body mass) So looking at skeletal muscles.. What do skeletal muscles
More informationNET RESULTS PASS, SET AND CLIMB HIGHER! Volleyball is a sport that requires several overhead movementshitting, blocking, and serving.
NET RESULTS PASS, SET AND CLIMB HIGHER! SHOULDER EXERCISE AND INJURY PREVENTION FOR VOLLEYBALL ATHLETES Volleyball is a sport that requires several overhead movementshitting, blocking, and serving. Volleyball
More informationthe back book Your Guide to a Healthy Back
the back book Your Guide to a Healthy Back anatomy Your spine s job is to: Support your upper body and neck Increase flexibility of your spine Protect your spinal cord There are 6 primary components of
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 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 informationFor a powerful core, bring the erector spinae to the fore
TRAINING & EQUIPMENT John Kuc was a three-time IPF world powerlifting champion (1974, 79, 80) in the 242-pound bodyweight class. He was the first man to deadlift 850 pounds and had a best of 870 pounds.
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 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 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 informationACTIVE AGING.
Shoulder Pain Rehabilitation Protocol Rotator Cuff Syndrome Shoulder impingement The Resistance Chair Solution Shoulder Impingement a. Shoulder impingement is one of the most common causes of shoulder
More informationWalking/Running Stretch Routine
Walking/Running Stretch Routine Quadriceps Stretch With left hand grasp your right ankle, gently pull heel toward buttocks until stretch is felt. Repeat on opposite side. Walking/Running Stretch Routine
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 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 informationFull Body. Strengthening Routine
Full Body Strengthening Routine Full Body Strengthening Routine Strengthening activities are recommended 2 to 4 days a week to help improve strength, reduce body fat, risk of osteoporosis, stress, and
More informationVersaBALL FX. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system.
The best of weight, circuit and core strength workouts in one compact, easy to use functional training system. FUNCTIONAL FULL BODY TRAINING Incorporates multiple muscle groups across multiple joints,
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 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 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 informationMODULE 10: Breaking down the Exercises - Stability Exercises
MODULE 10: Breaking down the Exercises - Stability Exercises Stability is a core component of the Ridefit program, because so much of riding is dependent on the stability of the rider s body in the saddle.
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 informationwww.fitnessfirst-usa.com Chest Fly Shoulders, elbows and wrists aligned in same plane with elbows at 90 degrees Feet should be staggered, and body leaning slightly forward for leverage Step far enough
More informationBasic Pilates Mat Routine
PATIENT EDUCATION patienteducation.osumc.edu Chin Tuck Lying supine with legs bent feet flat on the floor arms by your side. Inhale, pull your chin back (as if you are trying to make a double chin) while
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 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 informationWEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM
DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES
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 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 informationInfosheet. Exercises for myeloma patients. Exercise safety tips
Infosheet Exercises for myeloma patients As a rough guide, you should aim to do some of the exercises suggested below every few days, (approximately three times a week). They can be done on the same day
More information5 Exercises You Can Do While Pregnant
5 Exercises You Can Do While Pregnant Dr Paul Staerker 1st Edition Introduction... 3 Warm-up with the Cat/Cow... 4 1. Quadruped Single-Leg Raise... 6 2. Plié Squats... 8 3. Outer Thigh and Hip Abductors...
More informationAdvanced Core. Sexy Stomach-Sculpting Moves with Variations
Advanced Core Sexy Stomach-Sculpting Moves with Variations Welcome to Advanced Core! This is called advanced core, because we are adding some elements like resistance and balancing using weights. It s
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 informationIntermediate: Lift the elbows off the floor for added difficulty.
Core Stability Please Note: The postures, techniques, and exercises contained on this web site are solely for the use of patients of our clinic who have been given a prescription to do them. Unauthorized
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 informationBack Safety Healthcare #09-066
Back Safety Healthcare Version #09-066 I. Introduction A. Scope of training This training program applies to healthcare employees whose job requires them to lift patients or other heavy objects. Lifting
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 informationBeBalanced! total body training
BeBalanced! von Manuela Böhme made in switzerland 1 sponsored by As a therapy and training device, the AIREX Balance-pad Elite covers a large spectrum of possible applications. Thanks to its destabilising
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 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 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 informationWOW Workout on Weights Repeat this entire sequence twice. Squat with front deltoid raise with bands Incline Pushups: 12 repetitions
WOW Workout on Weights Repeat this entire sequence twice. Squat with front deltoid raise with bands: 12 repetitions 1. Stand on the center of your band. 2. Feet are just wider than hip width apart, toes
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 informationReggie Collier Fitness
Reggie Collier Fitness Abs At Home Workout Program Here is my signature abs workout you can do at home without any exercise equipment. Commit & Conquer "#$%&'$()"# @#)#%-4AB+C'4#B5-6')/'?+D3C#)#B)#,%,#
More informationYoga Teacher Training. Partner Yoga for Prenatal Students
Yoga Teacher Training Partner Yoga for Prenatal Students By: Nancy Wile Yoga Education Institute Yoga Education Institute, 2016 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution
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 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 informationreturn to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY
return to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY This booklet is designed for people recovering from a knee or leg injury who participate in recreational or competitive sports such
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 informationhealth fitness The weather outside is frightful. Sitting on your couch all warm and cozy is delightful.
health fitness The weather outside is frightful. Sitting on your couch all warm and cozy is delightful. In cold weather the last thing you want to do is get up and make the trek to the gym. Because weather
More informationBODY MECHANICS CMHA-CEI
BODY MECHANICS CMHA-CEI Basics about backs Facts about Back Disorders Maintaining a Healthy Back Common activities Lifting Techniques Stretching Techniques Topics Your back Spine & Vertebrae Discs Nerves
More informationMathias Method Strength to Change the World By Ryan Mathias
Mathias Method Strength to Change the World By Ryan Mathias Level 2- Expanding the Base This is a beginning weights program for anyone with a strong physical activity background. Level 2 teaches more basic
More informationTransformational Posture for a healthier back. Evolution of corrective training Leslee Bender
Transformational Posture for a healthier back Evolution of corrective training Leslee Bender Our society Low back injuries and pain costs us $$$ healthcare Most postural problems are due to injuries in
More informationShoulder Exercises 2016
Shoulder Exercises 2016 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.
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 informationLIFETIME FITNESS HEALTHY NUTRITION. UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION
LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION MUSCULAR ENDURANCE Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance
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 informationHome Power Workout #6
Home Power Workout #6 This home Pilates mat workout is designed for you to use as a supplement to your Studio Pilates International classes or DVDs. Pilates is always best done under the guidance of a
More informationBACK SPASM. Explanation. Causes. Symptoms
BACK SPASM Explanation A back spasm occurs when the muscles of the back involuntarily contract due to injury in the musculature of the back or inflammation in the structural spine region within the discs
More informationVermeulen, Liebenberg, Dippenaar en Louw Fisioterapeute
Vermeulen, Liebenberg, Dippenaar en Louw Fisioterapeute In the Office Relaxation? Relaxation at work? Why doesn t my pain go away? Acute pain = Short term pain (Sprained ankle) Persistent/ Chronic
More informationWhite Sands Guide for a Healthy Back
White Sands Guide for a Healthy Back 7157 Curtiss Ave. Sarasota, FL 34231 Phone: (941) 924-9525 www.aquaticsphysicaltherapy.com Home of the Spinal Solutions Program 1 What Causes Back Pain? Since the lower
More informationBreak Out of Your Slump Yoga can prevent slouching and the depression, shallow breathing, tension, and headaches that often go with it.
Anatomy of a Yogi BY JULIE GUDMSTAD Yoga Journal, December 2001 Break Out of Your Slump Yoga can prevent slouching and the depression, shallow breathing, tension, and headaches that often go with it. My
More informationLet There Be Squats! How To Do A Chair Squat
The chair squat is a great way to learn proper form while having some support. The chair forces you to keep your knees behind your toes. Let There Be Squats! The squat has been coined as the queen of exercises
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 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 informationFAB55 EXERCISES, 5 WEEKS, 5 MINUTES A DAY
BANDED SIDE STEP Strengthening Hip Complex Starting Position: Start in a standing position with the strength mini-band placed around your ankles. Your knees, hips and toes should be in-line with each other.
More informationEATA Workshop 2010 Boston
EATA Workshop 2010 Boston Master s Degree in Strength & Conditioning Certified Athletic Trainer Certified Strength & Conditioning Coach Certified Personal Trainer USA Weightlifting Club Coach Next Level
More informationLumbar Stenosis Rehabilitation Using the Resistance Chair
PRODUCTS HELPING PEOPLE HELP THEMSELVES! Lumbar Stenosis Rehabilitation Using the Resistance Chair a. Description Lumbar spinal stenosis is a term used to describe a narrowing of the spinal canal. The
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 informationFitness Friday 04/12/2019. Child's
Fitness Friday 04/12/2019 We are 12 days into our first 30-Day Core Fitness Challenge. Some of my co-workers are feeling muscles they've never felt and others have shared they are sore in places they haven't
More informationUnderstanding back pain 2- exercises and stretches for back pain suffere
Understanding back pain 2- exercises and stretches for back pain suffere Dr James Tang, MBA, BDS, LDS RCS General Dental Practitioner, Level 3 Personal Trainer (REP registration no R1045463), Sports Nutritionist
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 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 informationThe Police Treatment Centres
Ball Class Exercises The exercises provided here are for general information only and should not be treated as a substitute for professional supervision or advice. By following these exercises you agree
More informationCore Stabilization for a Pain- Free Posture
PAIN-FREE POSTURE PROGRAM Core Stabilization for a Pain- Free Posture with Mary Ann Foster ABOUT MARY ANN FOSTER Massage therapist since 1981 Somatic educator and movement teacher Author of Somatic Patterning
More informationEXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD
EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?
More informationYour Autopilot: Is it efficient?
374: MELT : Reintegration and Repatterning Series Time Block I - Saturday, 10:30am-12:20pm Presented by: Sue Hitzmann, MS, CST, NMT, Creator of MELT Session Format: Workshop Learn new tools to address
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 informationBoard Positions. Skill progression from beginner to advanced: 2 Half Balls 1 Half Ball 1 Half Ball and 1 Ball 2 Balls 1 Ball
Feet facing forward on bolts General athletic stance for pushing and pulling Feet facing at an angle Movement transition for rotational and agility Wide in-line stance Simulate forward weight shift running
More informationFoundation Mobility (50 min)
Foundation Mobility (50 min) Protection (10 min) Exercise Reps Duration (s) Wrist Abduction 12 ea 60 Wrist Adduction 12 ea 60 Wrist Pronation and Supination 10 ea 60 Wrist Pronation and Supination (Reverse
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 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 informationIntroduction. The Inner Core Muscles. Why Train The Inner Core? How Do You Train The Inner Core?
Introduction Pilates focuses on the deep postural muscles, including the pelvic floor, the transversus abdominis (TA) and the multifidus. These deep postural muscles are also referred to as the core. Improving
More informationMathias Method Strength to Change the World By Ryan Mathias
Mathias Method Strength to Change the World By Ryan Mathias Level 3- Doubling the Work This program is for those who have been weight training for at least 6-12 months and are ready to push forward. You
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 informationShoulder Arthroscopic Capsular Release Rehabilitation
Shoulder Arthroscopic Capsular Release Rehabilitation Phase two: 3 to 6 weeks after surgery Goals: 1. Improve range of motion of the shoulder 2. Begin gentle strengthening Activities 1. Sling Your sling
More informationB. R. A. N. D. S. #190 EXCELLENCE IN 3DIMENSIONAL CUEING Lawrence Biscontini, MA International Spa and Wellness Consultant Mission: wellness without walls I. INTRODUCTIONS 1. Nämaste! ( My inner peace
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 informationSHOULDER INJURY PREVENTION
SHOULDER INJURY PREVENTION A SERIES OF EXERCISES FOR THE UN-INJURED ATHLETE Pain in the shoulder is common in swimmers. Shoulder function is highly dependent on the coordinated function of many muscle
More informationShoulder Rehab Program
Range of Stage A Motion 1 External rotation Lying on your back, with elbows bent at right angles and held in against your body. Hold a stick with both hands and using your unaffected side push your other
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 informationEXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD
EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?
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 informationTable of Contents. Summary of Tupler Technique Program How the Program Works Checking for Diastasis Splinting Tips...
Tips Table of Contents Summary of Tupler Technique Program... 2 How the Program Works... 3 Checking for Diastasis... 4 Splinting Tips... 5-6 Exercise Tips... 7-8 Other Tips... 9 Ongoing Support with the
More information