STRENGTH AND CONDITIONING: Exercises EXERCISES

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Kelley Ernest Gardner
6 years ago
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THORACIC FOAM ROLL MOBILIZATION BENCH PRESS An unstable surface such as a foam roll will decrease the body s ability to push mass and requires greater trunk stability.

1 THORACIC FOAM ROLL MOBILIZATION BENCH PRESS An unstable surface such as a foam roll will decrease the body s ability to push mass and requires greater trunk stability. The focus of this exercise is trunk stability, not upper body strength. Use the same exercise on the ground or on a bench for upper body strengthening. Begin lying with a foam roll lengthwise under the middle of your back with your arms bent at your sides and your elbows resting on the floor. Push your arms straight up toward the ceiling, then bring them back down and repeat. Step 1. Make sure not to arch your back as you raise your arms. Step 2. PAGE 1

ROMANIAN DEADLIFT WITH CURL TO PRESS Use this exercise for anyone with hamstring

The addition of upper body movement challenges balance and works the stability of

Begin in a standing upright position, balancing on one leg and holding a dumbbell

Bend at your hips and, extend your other leg backward while slowly lowering the

Return to a standing position with your nonbalancing leg bent to 90 degrees and

2 ROMANIAN DEADLIFT WITH CURL TO PRESS Use this exercise for anyone with hamstring strain or low back pain, such as runners or soccer players, to teach the hip hinge. The addition of upper body movement challenges balance and works the stability of the dominant leg. Begin in a standing upright position, balancing on one leg and holding a dumbbell in your opposite arm. Bend at your hips and, extend your other leg backward while slowly lowering the dumbbell to the floor. Return to a standing position with your nonbalancing leg bent to 90 degrees and curl the dumbbell toward your body. Next, press the dumbbell overhead, rotating your fist to face forward. Carefully return to the starting position and repeat. Make sure to keep your back straight and think of squeezing your shoulder blades together. Step 3. Step 4. Step 5. PAGE 2

3 LUNGE WITH OVERHEAD PRESS This exercise is used to transition into single leg strength. The lunge works on the strength of the front leg and hip mobility of the back leg. Begin in a standing upright position holding a dumbbell in each hand. Step forward and drop down into a lunge position, then press your arms straight overhead and repeat. Make sure to keep your back straight and do not let your knee bend forward past your toe. Keep your abdominals tight as you press your arms overhead. PAGE 3

LONG SITTING LOW SHOULDER ROW WITH RESISTANCE This is a postural exercise. It can be used for patients with neck pain, upper back pain, shoulder tension, and other similar conditions.

4 LONG SITTING LOW SHOULDER ROW WITH RESISTANCE This is a postural exercise. It can be used for patients with neck pain, upper back pain, shoulder tension, and other similar conditions. Begin in a long sitting position with a piece of resistance band looped around your feet, holding one end in each hand with your fists facing inward. Bending your elbows, pull backward on the band, then slowly return to the starting position and repeat. Step 1. Make sure to keep your back straight and think of squeezing your shoulder blades together. Step 2. PAGE 4

STANDING LAT PULL DOWN WITH RESISTANCE - ARMS STRAIGHT This is a postural exercise to be used for neck pain, upper back pain, shoulder tension, and other similar conditions.

5 STANDING LAT PULL DOWN WITH RESISTANCE - ARMS STRAIGHT This is a postural exercise to be used for neck pain, upper back pain, shoulder tension, and other similar conditions. This exercise is the next step in the progression from the long sitting low shoulder row with resistance as standing introduces trunk stability. Begin in a standing upright position holding both ends of a resistance band that is anchored high above you, with your arms straight. Pull your arms down against the resistance, to shoulder height, keeping your elbows straight. Slowly return to the starting position and repeat. Make sure to keep your back straight and do not shrug your shoulders during the exercise. PAGE 5

Snow Angels on Foam Roll

Snow 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