Body Bar FLEX. Stretching and Strengthening Exercises. Organized by Muscle Groups Exercised. by Gordon L. Brown, Jr. for Body Bar, Inc.

Transcription

1 Body Bar FLEX Stretching and Strengthening Exercises Organized by Muscle Groups Exercised by Gordon L. Brown, Jr. for Body Bar, Inc. 1

2 Stretching and Strengthening Exercises This presentation features stretching and strengthening exercises using the Body Bar FLEX Personal Training Device, organized into the categories listed below: Stretching Strengthening Arms, Chest, and Upper Body Abdominals and Core Muscles Stretching and Strengthening for Golf Stretching and Strengthening with Youth 2

3 Stretching and Strengthening with the Body Bar FLEX The Body Bar FLEX variable resistance bar is unique as a fitness device, in that it enables the user to perform exercise movements in ways that are not possible with traditional exercise equipment. Stretching before beginning any sport or exercise can enhance a person s ability to perform at a higher level and reduce the risk of injury. Stretching allows the joints and muscles to move effectively through their full and normal range of motion. The Body Bar FLEX is a lightweight and flexible variable resistance exercise device that can be used to stretch various, but specific, muscle groups. Additionally, the Body Bar FLEX may be used to perform a series of exercises intended to help firm, tone, and condition the legs, upper body, and abdominal muscles. The stretching exercises shown in this presentation can be performed before, during, or after any exercise program or sport participation. The strengthening exercises should be performed on a regular basis 2 or 3 times per week is recommended to condition the muscles of the body. The 48-inch, 20-lb resistance Body Bar FLEX is recommended. The bar weighs only 27-ounces; the resistance rating is determined by the force required to bend the bar into an arc, forming a semicircle. The bar is meant to be bent while performing a variety of exercises, as shown. When bent into the shape of a U, the 20-lb resistance bar delivers between 1 and 10 pounds of force to each arm/hand. Many of the stretches are performed with the bar being bent slightly by the user. These stretches are referred to as resistive stretches. 3

4 PLEASE NOTE Consult a physician prior to beginning this or any exercise regimen. The stretches and strengthening exercises shown herein comprise low intensity movement: if you experience any pain or discomfort, stop the exercise and see your doctor. Neither Body Bar, Inc. nor any of its employees nor representatives can assume responsibility, negligent or otherwise, for the use of Body Bar FLEX. The indicated length of time, and number of repetitions, for each exercise are simply guidelines and may vary due to the strength and fitness level of the participant. Breathe throughout each stretching and strengthening exercise Do Not Hold Your Breath. 4

5 STRETCHES 5

6 Stretch for Abdominals Lie on back. Grasp the Body Bar FLEX as shown and extend overhead. Pull the navel toward the spine, squeezing the legs together, and stretch the body lengthwise. During the stretch, the fingers of both hands are positioned lightly on the top surface of the bar. As the body stretches and lengthens, the slight downward pressure of the fingers on the bar causes the bar to roll in the direction of the stretch. Hold the stretch for a count of 10 and perform 3 to 5 repetitions. This exercise will stretch the spine, abdominals, arms, and legs. 6

7 Stretch for Lower Back Lie with the back on the floor and raise the knees toward the chest. Grasp the Body Bar FLEX at each end, palms down, and place the bar in contact with the legs, just below the knees. Keeping the head on the floor and back flat against the floor, pull the navel toward the spine. Then gently pull the knees toward the chest. A slight stretch in the lower back will be felt. Hold the stretch for a count of 10 to 20. This lower back stretch may be performed periodically during any workout or round of golf. 7

8 Stretch for Hamstrings Lie with back and head against the floor. Raise one leg as high as is comfortable, and as straight as is comfortable. Place the Body Bar FLEX in contact with the back of the leg, in the calf area. Hands are positioned at the ends of the bar with palms towards the face. A Use the arms to bend the bar and pull toward the head, as shown in photo A, gently stretching out the hamstrings. Keep the head in contact with the floor. Switch to the other leg and perform the same routine. After stretching each leg individually, raise both legs and perform the stretch with the Body Bar FLEX behind both legs, as in photo B. Hold each hamstring stretch for a count of 10 to 20 seconds. Perform 3 to 5 reps. B 8

9 Stretch for Glutes Lie on the back with head touching the floor. Cross the left leg over the right, so that the left heel or lower calf is in contact with the right knee. Position the Body Bar FLEX behind the right leg and grasp the ends of the bar with hands palms up. While keeping head in contact with the floor, bring the legs towards the head by pulling on each end of the bar. Hold this stretch for a count of 10 to 20. Perform 3 to 5 reps on each side. This will stretch the glutes and help firm and tone the biceps. 9

10 Stretch by Spinal Rotation Begin in a seated position, with legs crossed. Sit up straight, chest lifted, with the Body Bar FLEX behind the neck. Apply light pressure to each end of the bar using the inside of the wrists, as shown in photo A. A Keeping the abdominals tight, slowly rotate the upper body to the right (see photo B ), keeping the bar in the same plane as the upper body. Do not pull with the hands. Maintain both hips in contact with the floor. Hold the stretch for a count of 5. Then rotate to the left and hold for a count of 5. Perform 3 to 5 repetitions on each side. B 10

11 Stretch by Lateral Flexion Start in a seated position with legs crossed. Sit up straight, chest lifted, with the Body Bar FLEX at the back of the neck. Apply light pressure to the ends of the bar using the inside of the wrists, as shown in photo A. A Remaining upright as much as possible, lean the upper body to the left. This will stretch the right obliques (see photo B ). The Body Bar FLEX will help keep the arms in the same plane as the upper body. Hold the stretch for a count of 5. Next, lean to the left and hold for a count of 5. Perform 3 to 5 repetitions. B 11

12 Stretch for Shoulder and Opposite Oblique Start with the back flat on the floor and grasp the Body Bar FLEX at each end, arms extended above the chest. Bend both legs by bringing both feet up to the butt. Rotate both legs to the left, lightly squeezing the knees together. At the same time, move the right arm to the right. This will force the left arm to move toward the right as well, producing a stretch in the left shoulder. Note: moving the left hand closer to the center of the bar increases the stretch to the left shoulder. Hold the stretch for a count of 5 to 10. Then stretch in the other direction by moving the legs to the right and arms to the left, and hold this stretch for a count of 5 to 10. Perform 3 to 5 reps. 12

13 Triceps Stretch with Shoulder Resistance While walking or standing, position the Body Bar FLEX vertically behind the back, holding the top end of the bar in the right hand, palm facing forward and elbow bent overhead near the right ear. Reach behind the back with the left hand to hold the other end of the bar, palm facing back (as in the photo to the right). Pull up (extend) with the right hand as the left arm moves up to a comfortable stretch position (left arm also exerts a downward pressure which stretches the right tricep muscle). Hold for 5 to 10 counts. Then pull down with the left hand to a comfortable stretch. Hold for 5 to 10 counts. Reposition the bar and repeat on the other side. This exercise stretches, tones, and conditions the triceps and shoulders. 13

14 Stretch with Strengthening Pull-Down While walking or standing, position the Body Bar FLEX vertically behind the back, holding the top end of the bar in the right hand, palm facing forward and elbow bent overhead near the right ear. A Reach behind the back with the left hand to hold the other end of the bar, palm facing back (as in photo A ). Pull up gently with the right hand as the left arm moves up to a comfortable stretch position. Pause for 2 to 3 counts. Pull down with the right hand while keeping the bar against the back with the left arm, see photo B. Pause again, then allow the right arm to return to the starting, vertical position. Note: With the right arm in the pull down position, the left arm can move away from the back slightly, if necessary. Pause, then return the left arm to the back. This will produce a gentle stretch for the muscles of the back and left shoulder. Perform 8 to 12 reps, and then reposition the bar and repeat for the other arm. Perform 1 to 3 sets. This exercise tones and conditions the shoulders, chest, and triceps. B 14

15 Stretch with Arms Extended Overhead This is a very easy stretching exercise to perform. Grasp the Body Bar FLEX with arms extended overhead, straight or bent slightly at the elbows, holding the bar at or near each end, palms facing forward, photo A. Pull gently to the right with the right hand while maintaining an erect position or bending slightly to the right. This will pull the left arm toward the right and produce a gentle stretch to the left side of the body, photo B. Hold the stretch to the right side for 3 to 5 seconds and then reverse the procedure to the other side. This stretch can be performed several times during any round of golf. Stretches sides, shoulders, and arms. A B 15

16 Forearm and Wrist Stretch by Bar Rotation The Body Bar FLEX is held with one hand, vertically, at or near the bottom of the bar. (First time users may begin by holding the bar slightly below the center.) The rod is positioned in front of the body, with arm bent at the elbow and elbow close to the body. Rotate the bar from side-to-side, keeping the arm in the same position and using the muscles of the forearm and wrist to rotate the bar from side-to-side. The closer to the end the bar is held, the more resistance will be encountered by the muscles of the forearm when rotating the bar the resistance can be reduced by holding the rod closer to the center. Also, the speed at which the bar is rotated will affect the resistance: the faster the rotation from side-to-side, the greater the resistance. Note: Being flexible, the Body Bar FLEX will bend slightly when rotated from side-to-side. Perform 10 to 20 reps, then switch hands. This exercise tones and conditions the wrists, forearms, upper arms, and shoulders. 16

17 Resistance Stretch for the Shoulders Position the Body Bar FLEX in a vertical position behind the back. Hold the top end in the right hand, palm facing forward, elbow bent and near the ear (photo A ). Reach behind with the left hand to hold the bottom end of the bar, palm facing out. Straighten the right arm, pulling the left hand up to mid-back and into a comfortable stretch position ( B ). Hold the stretch for 5 to 10 seconds. Now pull down with the right hand, bending the bar over the right shoulder while keeping the bar pressed against the back. Next, allow the left hand to move away from the back a slight distance ( C ). Pause for a 2 count, then pull the bar with the left hand toward the back, so it is once again pressing slightly against the back. Finally, straighten the bar by allowing the right hand to return to the original, top position. Repeat this resistive stretch 3 to 5 times. Then switch hands and repeat. This exercise stretches and tones the shoulders, chest and triceps. A B C 17

18 Enhanced Chest, Shoulder, and Back Stretch Position the Body Bar FLEX in front of the body slightly below waist level, with palms flat and facing to the rear, pressing slightly against each end of the bar (photo A ). Pull the shoulders back (photo B ). In doing so, the straight arms will apply a force against each end of the bar, which provides resistance to enhance the stretch. As this exercise is performed, bring the shoulder blades together, as if trying to hold a small rubber ball between them. To increase the resistance, move the hands closer to the center of the bar. Hold for 3 to 5 seconds with the shoulders pulled back and the shoulder blades pressed close together. Maintain a degree of pressure on each end of the bar with the palms of each hand. Then bring the shoulders back to the front. Repeat 3 to 5 times. This exercise may be performed several times during the golf round, as needed to stretch the chest and shoulder blades. This exercise stretches the muscles across the chest and the shoulders, along with the back in the shoulder blade region. A B 18

19 Stretching and Strengthening of Wrist and Forearm Hold the Body Bar FLEX with hands palms down and spaced apart a distance that is comfortable, arms bent at the elbows, photo A. Holding the bar firmly (but not tightly), twist the soft exterior covering of the bar by rotating both hands in opposite directions. The hand that rotates with knuckles forward drops and the hand that rotates with knuckles backward raises, as shown in the photos B and C. Rotate each hand in the opposite direction, while raising and lowering the ends of the bar accordingly. Repeat for 10 to 20 repetitions. Note: more instructions on the next slide. A B C 19

20 Stretching and Strengthening of Wrist and Forearm (continued from previous slide) The intensity of this exercise can be enhanced by increasing the amount of twist resistance that is created in the soft exterior covering of the Body Bar FLEX. To do this, release the grip slightly of the hand that rotates with hand down and knuckles rotating forward. Quickly reach slightly farther forward around the surface of the bar with the same hand and resume the grasp on the bar as this hand begins to rotate in the upward direction. The other hand maintains its grasp of the bar throughout this enhanced movement. A greater degree of resistance is realized by this reach around movement during the hand rotation. Continue this process until the twisting resistance is at the increased level desired. Then reverse the process by switching the function of each hand. This will balance the toning and strengthening of the muscles in both wrists and forearms. Perform this exercise for a time period that is comfortable. A B C 20

21 Stretching and Strengthening by Trunk Rotation Position the Body Bar FLEX behind the back, at slightly above waist level, with palms facing forward and applying equal pressure against each end of the rod. The bar bends rod slightly around the back, photo A. Apply slightly more pressure against the end of the bar with the right hand, while twisting at the waist to the left, as in photo B. The left hand applies less pressure on the opposite end of the bar, as that arm moves back slightly in response to the twisting of the body to the left. This combination of moves will produce a gentle stretch through the mid-section (core). Upon reaching a comfortable stretch to the left, hold for a few seconds and then reverse the procedure by twisting to the right. A During the entire process, pressure is maintained on both ends of the bar to keep it against the back. The bar will move easily across the back from side to side as the increased pressure of one arm is replaced with increased pressure from the other arm. Twist from side to side, a number of times that is comfortable. This exercise stretches the mid-section, and tones and conditions the arms, as well. B 21

22 STRENGTHENING NOTE The 20-lb resistance* Body Bar FLEX is used in the following strengthening exercises. For added resistance, use the 40-lb Body Bar FLEX Power or 40-lb Body Bar FLEX Power and Weighted. *The Body Bar FLEX is very light weight. The resistance rating is determined by the force required to bend the bar into an arc, forming a semicircle. 22

23 ARMS, CHEST, and UPPER BODY 23

24 Bicep Curl beginning While walking or standing, place one end of the Body Bar FLEX along the length of the left forearm, making sure the end of the bar is on the outside of the left arm, above the elbow (photo A ). This will allow the bar to be stabilized while performing the exercise. Hold the bar against the body using the left hand, with the opposite end of the bar pointing in a slightly downward direction. A Next place the palm of the right hand under the bar, at or near the opposite end. The closer the hand is placed to the end of the bar, the less the resistance. With the left hand holding the bar against the body, perform a bicep curl, bringing the right arm toward the chest ( B ). Then allow the right arm to slowly return to its original position. Perform 8 to 12 repetitions, and then switch and perform bicep curls using the left arm. Perform 1 to 3 sets with each arm. If walking, create a rhythm between the movement of the feet and the curling of each arm. This exercise tones and conditions the biceps and forearms. B 24

25 Bicep Curl advanced While walking or standing, grasp the Body Bar FLEX at or near each end, with left palm down and right palm up. Bending the bar slightly, position the right hand in front and away from the body and the left hand at about shoulder level, close to or against the shoulder. Stabilize the bar using the left hand, holding this end of the rod in position, while bringing the right hand toward the body, performing a bicep curl. This action causes the rod to bend, as in the photo. Allow the right arm to slowly return to its original position, in a straight or slightly bent condition, and then repeat. Complete up to 12 reps. Then switch hands and perform the bicep curl using the left arm. Perform 1 to 3 sets with each arm. If walking, create a rhythm between the movement of your feet and the curling of each arm. This exercise tones and conditions the biceps and forearms. 25

26 Chest Press 1. While walking or standing, grasp the straight Body Bar FLEX at each end (with palms down). Extend the arms slightly in front of the body with arms bent at the elbows. Bend the bar slowly into the shape of an arc, exerting only as much force with the arms as is comfortable see photo at the right. Note: do not bend the bar in an arc greater than a semi-circle. In applying force to each end of the bar, focus on bringing the ends of the rod towards each other with forearms remaining approximately parallel during bending. This will focus more effort to the pectoral muscles. Begin with between 8 to 12 repetitions at a comfortable resistance level and perform 1 to 3 sets. 2. The technique described above conditions the upper chest muscles. The lower chest muscles may be conditioned by placing the hands with palms facing up, and bending the bar such that the center of the bar bends down. This exercise tones and conditions the pectoral muscles, arms, and wrists 26

27 Chest and Arms Press while standing Position the Body Bar FLEX behind the back, at about waist level. The palms of both hands press against each end of the rod, holding it against the back. The palms stay open, do not grip the bar. Squeeze the chest and biceps to bend the ends of the bar forward around the waist, into the shape of a U. Hold, and then allow the hands to slowly return to the beginning position. During the entire movement, maintain pressure on both ends of the bar so that it is pressed lightly against the back. Perform 15 to 20 repetitions. This exercise tones and condition the anterior deltoids, lats, biceps, and forearms 27

28 Chest and Arms Press while walking Position the Body Bar FLEX behind the back, at about waist level. The palms of both hands press against each end of the rod, holding it against the back. The palms stay open, do not grip the bar. When walking, the right arm will move forward as the left leg moves forward and the left arm moves back. Then the left arm moves forward as the right leg moves forward while the right arm moves back. This process repeats with each stride. The bar is pressed against the back as the arms exert pressure against each end of the bar. While striding, apply more pressure against the end of the rod with the arm that is moving forward while the other arm keeps less pressure on the other end of the rod as that arm moves back. This will cause the end of the bar with more pressure applied to bend more in the forward direction. The movement is reversed with each stride. The bar will move easily from side to side across the back as the increased pressure of one arm is replaced with increased pressure of the other arm. Perform this exercise for 15 to 30 seconds, repeating it several times during the walk. This exercise tones and conditions the anterior deltoids, lats, biceps, and forearms 28

29 Triceps Extension While walking or standing, grasp the Body Bar FLEX with the left hand near the middle of the bar and hold the bar to the chest near the right side of the body, palms facing the body. Position the right hand at or near the end of the bar with the bar in a vertical position. In this starting position, the bar may be slightly bent away from the body. Begin a tricep extension by applying force with the right hand against the end of the bar, bending the bar downward, as in the photo to the right, while keeping both elbows in towards the body. Extend the right forearm a distance that is comfortable, but no farther than a distance which results in the bar bending to a maximum of a semicircle. Pause at this position and then allow the right arm to return slowly to the starting, vertical position. Perform 8 to 12 repetitions, then switch and perform tricep extensions using the left arm. Perform 1 to 3 sets with each arm. If walking, create a rhythm between the movement of the feet and the curling of each arm while performing the tricep extension. This exercise tones and conditions the triceps and forearms. 29

30 ABDOMINALS and CORE 30

31 Lower Back Extension Lie on the floor in a prone position with the Body Bar FLEX perpendicular to the body length and chin positioned on surface of the bar (upper photo). Hold the bar with a hand at or near each end of the bar, palms down. Exhale and using the ab muscles, raise the head, chest and arms off of the floor about 1 inch, or as far as is comfortable without pain. Pause in this up position and then inhale and lower the chest, head, and arms to the floor. The chin is positioned on the surface of the bar as the head, chest and arms are raised. The arms do not pull up against the chin. Perform 5 to 10 repetitions. This exercise strengthens the lower back muscles. 31

32 Leg Bridge Lie on the back with legs bent at the knees and feet on the floor. Place the Body Bar FLEX in a comfortable position across the body between the navel and base of the thighs (upper photo). Place the hands at or near the ends of the bar, palms down. Exhale and engage the abdominal muscles by pulling the navel toward the spine. Slowly lift the hips utilizing the ab muscles while keeping the upper back against the floor. Pause in the up position, inhale, and slowly lower the hips to the floor. Resistance to the abdominal muscles can be controlled by the amount of downward pressure exerted on the ends of the bar. Apply only the amount of resistance that is comfortable. Perform 10 to 15 repetitions. This exercise strengthens the legs, butt, abdominals and arms. 32

33 Enhanced Abdominal Crunch Lie on the back with legs bent and feet flat on the floor. Place the Body Bar FLEX on top of the thighs. Hold the ends of the bar with palms facing down and arms straight or slightly bent. Raise the head and shoulders slightly off the floor. While exhaling, draw the abdominals tightly inwards and press forward on bar as the spine is curled forward into an abdominal crunch. As the hands press down against the bar, the bar bends, providing enhanced resistance this will build stronger abs. Keep a soft grip with arms relatively straight. Inhale while lowering to the start position. Perform 5 to 10 repetitions. An excellent exercise for strengthening the abdominals and arms. 33

34 Abdominal Crunch with Neck and Head Supported Lie on the back with legs bent and feet flat on the floor. Place the Body Bar FLEX behind the neck with hands lightly grasping bar, palms facing down. Raise the head and shoulders slightly off the floor, with head positioned against the surface of the bar as is comfortable. While exhaling draw the abdominals tightly inwards and curl the spine forward to an abdominal crunch. Keep a soft grip on the bar. Inhale while slowly lowering to the start position. Perform 5 to 10 repetitions. Strengthens abdominals and arms while providing support for the head and neck. 34

35 Oblique Crunch with Neck and Head Supported Lie on the back with right leg bent and foot flat on the floor with ankle of left foot on upper thigh of right leg. Place the Body Bar FLEX behind the neck with hands lightly grasping the bar with palms facing down. Raise head and shoulders slightly off the floor, with head positioned against the surface of the bar as shown. While exhaling, draw the abdominals tightly inwards and curl the spine forward, with the right shoulder moving towards the left knee in an abdominal crunch. The left shoulder blade remains in contact with the floor and the left end of the bar may also, permitting it to function as a pivot point (providing consistent motion throughout this exercise). Maintain a soft grip on the bar. Inhale while slowly lowering to the start position. Perform 5 to 10 repetitions and then switch to perform crunches to the right. Strengthens abdominals and arms, and provides support for the neck and head. 35

36 Bicycle Crunch Lie on the back with feet and knees held in the air, shins parallel to ground. Place the Body Bar FLEX behind the head at the base. Hold the bar with hands positioned on the outside of the bar behind the head with bar parallel to the forearms. The head and neck are resting on the bar, with elbows positioned wide. While exhaling, draw the abdominals tightly inwards. Raise the right shoulder blade off of the floor toward the left knee, which is moving inward toward the chest, with the right leg straightening. Inhale and then exhale as the movement is reversed; the left shoulder blade is raised off of the floor moving the left elbow toward the right knee which is moving inward toward the chest, while the left leg straightens. Perform 10 to 15 repetitions. This exercise strengthens the abdominals, obliques, and legs the bar helps keep the arms and elbows in the proper position while supporting the neck and head. 36

37 Side Bend Crunch for Obliques Lie on the back with right leg bent and right foot on the floor. Position the heel of the left foot on the thigh of the right leg. Place the Body Bar FLEX in a horizontal position with the right end touching the right shoe and the center section in contact with the thigh region of the left leg. Position the arms as shown in the top photo, with palms facing down, arms straight, and a soft grip on the bar. The left shoulder blade remains in contact with the floor and the right hand holds the end of the bar against the right shoe. Exhale and draw the abdominals tightly inwards. While holding the bar against the right shoe with the right hand, press forward on the bar with the left hand and crunch to the left using the left oblique muscles. The right shoulder blade may come up off of the floor slightly. Inhale and return to the start position. Note: more instructions on the next slide. 37

38 Side Bend Crunch for Obliques (continued from previous slide) Crunching to the left, while holding the right end of the bar in place, causes the left hand to apply pressure against the left end of the Body Bar FLEX. The bending of the bar provides resistance for strengthening of the left oblique muscles. While pressing on the left end of the bar, the left thigh can move slightly towards the left shoulder, which will enhance the resistance and increase the strengthening of the left oblique muscles. Perform 5 to 10 repetitions, for both left and right obliques. This exercise is effective for strengthening and toning the obliques and arms. 38

39 Enhanced Crunch with Feet Against Wall Lie on the back with legs bent and feet flat against a wall or similar vertical surface, shins parallel to ground. Place the Body Bar FLEX on top of the thighs, holding each end with palms facing away. While exhaling, draw the abdominals tightly inwards and press forward on the bar, while curling the spine forward into an abdominal crunch. Keep a soft grip on the bar, with arms straight. Pause for a count of one in this up position and then inhale while lowering slowly down to the start position. Perform 5 to 10 repetitions. Strengthens abdominals and arms. 39

40 Abdominal Crunch while Seated in a Chair Sit at the edge of a sturdy chair, with feet hip width apart. Place the Body Bar FLEX on top of the thighs and hold ends, palms facing down. While exhaling, draw the abdominals tightly inwards, press down on bar, and curl the spine forward. Maintain a soft grip with the hands, feet firmly on floor, and arms straight. Inhale and keep control while slowly returning to the upright position. Perform 15 to 20 repetitions. Strengthens abdominals, shoulders, chest, and arms. 40

41 Abdominal Crunch while Seated on the Floor Position the Body Bar FLEX on top of the thighs and above the knees. Exhale and curl the spine forward towards the knees, into an abdominal crunch. Keep both heels on the floor. Note the resistance to the ab area. This resistance is generated from the arms being extended straight (or slightly bent), exerting a force against the ends of the flexible bar. As this force is exerted against the ends of the bar, the ends of the bar will move towards the feet and the middle of the bar will be bent in the direction of the chest, providing resistance to the abdominals. As the upper body moves further towards the knees, the resistance to the abs increases. Continue to move forward, only as far as the resistance to the ab muscles feels comfortable. In the beginning, do not strive for greater resistance. Increase the repetitions at a low resistance level and later increase resistance and reps, over time. Upon reaching a comfortable resistance level, hold the position for a count of one or two. Then inhale and let the body lean back until the bar is in the original straight (or slightly bent) position, just above the knee. Perform 10 to 15 repetitions. Strengthens abdominals and arms from a seated position. 41

42 Ultimate Power Crunch Lie on the back with feet and knees held in the air, shins parallel to ground. Place the Body Bar FLEX on top of the thighs, holding each end with palms facing away. While exhaling, draw the abdominals tightly inwards and press forward on the bar, while curling the spine forward to an abdominal crunch. At the same time, push the thighs into the bar, drawing the knees toward the nose. Keep a soft grip with arms straight. Inhale and lower slowly to the start position. Perform 5 to 10 repetitions. Strengthens abdominals and arms. 42

43 Ultimate Abdominal and Oblique Muscle Strengthening Lying on the back, use two Body Bar FLEX bars crossed between bent legs, as shown in photo A. Back and head are flat against the floor, with arms straight, or slightly bent, grasping the ends of the bars which are closest to the hands. Palms face forward, maintaining a loose grip on the bar. Exhale and draw the abs tightly inward toward the spine, curling the spine forward, as is shown in photo B. While crunching forward, each hand will press down on the end of the bars, causing them to bend this provides resistance to enhance this crunch. For additional resistance, the hands may be moved slightly away from the end of the bar, toward the center. At the maximum crunch position, hold for a count of 1 to 2, and then return slowly to the start position. Repeat for 8 to 12 repetitions. Note: Instructions are continued on the following slide. A B C D 43

44 Ultimate Abdominal and Oblique Muscle Strengthening (continued from previous slide) Photo C shows an enhanced movement. At the maximum crunch position in B, press down slowly with both hands on the ends of the bars, which will increase resistance to the abs. Then return slowly to the start position A and repeat, performing 8 to 12 repetitions. This motion of the crunch up, pressing down with the hands, followed by a return to the start position, is a smooth, continuous movement similar to a rowing motion. A further enhancement is shown in photo D, for oblique strengthening. It can be integrated into this abdominal crunch exercise at any time, beginning at the maximum crunch position in B. From the max crunch position, bend the body to left (the amount of bend will be small) with left hand pressing on the end of bar. Hold for a count of 1 to 2, and then slowly bend to the right, holding for a count of 1 to 2. Perform 8 to 12 reps, Or, from the max crunch position, change movements to perform additional reps of the movements defined in B and/or C. The independent movement of each bar permits a smooth rowing motion and is very effective abs and obliques strengthening movement. A B C D 44

45 STRETCHING and STRENGTHENING for GOLFERS 45

46 Continuous Exercise for Shoulders, Back, and Arms This exercise is meant to be performed in a continuous manner with the arms and shoulders moving in a repetitive pattern to produce an effective resistive stretch and mild strengthening for the shoulders, back and arms. And while performing this exercise the abdominal muscles will be engaged to provide a degree of conditioning for the core. Photo A : Begin with the Body Bar Flex bar behind the back at about waist level, with the palms facing forward and pressing slightly against each end of the bar. Do not grip the bar tightly. Now apply a force with each hand against each end of the bar so that it bends around the back photo B. The bar only lightly touches the back. Photo C : This position initiates this continuous exercise. From position B, lift the right shoulder slightly and rotate it backwards, pulling with it the right hand and right end of the bar backwards as shown. At the same time as the right arm is moving back, the left arm moves slightly forward while the left hand maintains pressure on the left end of the bar. Note: more instructions follow on the next slide. A B C D 46

47 Continuous Exercise for Shoulders, Back, and Arms (continued from previous slide) Photo D : From position C, the right hand drops down, bringing that end of the Body Bar Flex towards the right hip while the left hand and arm move up and slightly forward. The right hand circles forward while the left shoulder rotates up slightly and then back. Finally, the left hand drops, bringing the left hand to the left hip while the right hand moves forward and is raised slightly. The cycle is completed when the left hand circles up and forward to the level of the left hip and the right hand circles back and down to the level of the right hip, as shown in B. Note: This complete cycle approximates the motion of a swimmer performing a backstroke. However, during this entire movement, the elbows remain bent and the bar stays in a flexed condition. All movement should be smooth and controlled. Perform this continuous resistive stretching and strengthening exercise a number of cycles (or repetitions) that is comfortable. 8 to 12 cycles or repetitions is recommended. This movement, incorporating the isometric element of keeping the bar flexed, strengthens the arms, back, shoulders, and joints. A B C D 47

48 Strengthening Arm Muscles along the Swing Plane This exercise routine (described for right-handed golfers) allows one to strengthen the left arm, in a manner similar to the movement of the left arm as it moves from the top of the back swing to the position of impact with the golf ball. Further, this exercise is performed in the same plane of movement as the natural movement of the left arm from the top of the back swing to the point of impact with the golf ball, for a more powerful golf swing. The left arm stays close to the body while performing this exercise, as is the case during the normal swing. As in Photo A, place the bar behind the back at the left shoulder, with the left hand holding the bar so the left palm is facing forward. Reach across the mid-section with the right hand and grab the lower end of the bar with the right hand, with the palm of the right hand facing towards the rear. Transition to position B by moving the left hand from the left side of the body to the right side, while keeping a firm grasp on both ends of the bar. This bends the bar from a vertical position behind the back to horizontal. Allow the right hand to come up from waist level to chest level. In this position the Body Bar Flex will apply an outward force to both of the hands and arms, producing a gentle stretch across the back. Hold this effective stretch for 10 to 20 seconds. Note: instructions are continued on the next slide. A B C D E 48

49 Strengthening Arm Muscles along the Swing Plane (continued from previous slide) For position C, move the left arm up to a position close to the top of the back swing. The bar will probably not be taken quite as far back as desirable; rather, it should be taken up and back to a point that feels comfortable. Drop the right hand slightly, to just above the waist at the left side of the body, and hold this position by using the left hand to press the Body Bar Flex against the body. This is the start position to begin strengthening the entire left arm and left shoulder areas. Photo D shows the left arm having been moved from the up position in figure C to about midway through the swing. The left arm is almost straight at this point. The bending of the bar during this movement provides the resistance to help strengthen and condition the entire left arm and left shoulder area. This movement may be slow or fast, depending on personal preference. In Photo E, the left arm is at or slightly past the point at which the ball strike would occur, with the bar in contact with the right side of the body. The left arm is no longer bending the bar but pulling on it to finish the movement the downward movement builds arm and shoulder strength. Hold here, pulling with the left arm, using isometrics to build joint strength. Complete the cycle by moving the bar with the left hand back to the start position C. Perform 1 to 3 sets, 8 to 12 repetitions per set. A B C D E 49

50 Compound Movement Exercise for a Powerful Snap-&-Roll This exercise routine (described for right-handed golfers) allows one to effectively strengthen the muscles in the right arm, hand, and shoulder which come into play as a golfer performs a snap-androll upon impact with the golf ball. This exercise technique is effective because it involves compound movements which work several muscle groups at the same time and in the approximate swing plane. As in photo A, place the Body Bar Flex behind the back with the right hand holding the bar vertically so the palm of the right hand is facing forward. Grasp the other end of the bar with the left hand, reaching across the mid-section, with the palm of the left hand facing towards the rear. Photo B shows an easy transition from A. The left hand is now positioned at about waist level on the right portion of the abdominal area. The left hand presses the bar against the body to give stability to that end of the bar. The right hand is now placed so that the right elbow is up and back, positioning the right arm in about the same position when at or near the top of the back swing. Note: more instructions follow on the next slide. A B C D E 50

51 Compound Movement Exercise for a Powerful Snap-&-Roll (continued from previous slide) Position C shows the right arm moving from B in a downward manner with the arm straightening, similar to when one moves the golf club from the top of the backswing toward the ball. The right hand is positioned with the palm facing up and turned towards the right. The right wrist has not yet started to roll to the left. In position D the right arm is almost straight and placed at about the center-line of the body. The right hand is now positioned to execute a roll to the left to simulate the snap-and-roll which starts at the end of D and continues to the follow-through in E. This compound rotational (or twisting ) movement develops strength in the hand, wrist and forearm because the Body Bar Flex provides resistance to this rotation of the right hand to the left. Note: more instructions follow on the next slide A B C D E 51

52 Compound Movement Exercise for a Powerful Snap-&-Roll (continued from previous slide) Lastly, position E shows the finish and follow-through for this exercise. From the D position to E the right hand has rolled or twisted to the left, simulating the snap-and-roll swing technique. At the end of this movement, hold the position for a count of 1 to 3. Holding the movement is isometric and helps to build joint strength. This exercise should be performed slowly, until comfortable with the movement and resistance of the bar. The speed of performing this exercise can then be increased, but all movement of the Flex bar should be smooth and controlled 8 to 12 repetitions per set, and 1 to 3 sets, is suggested for building strength, which will result in a more powerful snap-and-roll. A B C D E 52

53 Swinging the Body Bar FLEX Hold one end of Body Bar FLEX as one would a driver or long iron. The shaft of the bar is larger than the grip of the club, but the soft cushioned surface allows for a loose, comfortable grip. Perform a normal swing, taking the bar back to the top of the backswing (see photo A ). When pausing at the top, and before moving the club forward, the bar will produce a stretch of the shoulders, arms, and back. This stretch at the top of the backswing is due to the bar s flexibility, which causes the opposite end of the bar to continue moving due to the momentum gained during the backswing. On the down swing, a delay will be felt in the hands and arms, which is caused by the flexing of the bar as it now moves in the reverse direction. This delay should feel comfortable and allow one to feel the bar s downward movement to a much greater extent than during a normal swing with a golf club. Note: more instructions on the next slide. A B C 53

54 Swinging the Body Bar FLEX (continued from previous slide) In photo B, the hands move down toward the centerline of the body, and the delay in the bending of the bar is still felt. Once the hands feel the point at which the ball would normally be struck, the wrists/hands snap with the right hand rolling over the left (photo C ) and the follow-through is completed in normal fashion. This feel provided by the Body Bar FLEX may help improve the golf swing. During various parts of the swing, a weight differential and a delay from the responsiveness of the bar are felt, as the bar flexes through the swing. This increased ability to feel the weight differential and the bending delay during the swing may allow for an improved consistency of the swing. And, as a result of the enhanced stretch at the top of the back swing and after the follow through, the swing may become more consistent. Note: Do NOT swing the Body Bar FLEX as hard as a normal golf club swinging the bar slower magnifies the stretch and feel, which is the objective of this exercise movement. A B C 54

55 STRETCHING and STRENGTHENING with Youth NOTE The exercises shown in the following slides illustrate several typical stretching and strengthening exercises which can be performed by children. The light weight and safe Body Bar FLEX may be used by youth to perform ANY exercises shown in this presentation. 55

56 Stretch for Hamstrings Lie with back and head against the floor. Raise one leg as high as is comfortable, and as straight as is comfortable. Place the Body Bar FLEX in contact with the back of the leg, in the calf or knee area. Hands are positioned at the ends of the bar with palms towards the face. Use the arms to bend the bar and pull toward the head, as shown in the photo, gently stretching out the hamstrings. Keep the head in contact with the floor. Switch to the other leg and perform the same routine. Hold each hamstring stretch for a count of 10 to 20 seconds. Perform 3 to 5 reps. Note: After stretching each leg individually, it is also beneficial to raise both legs and perform the stretch with the Body Bar FLEX behind both legs. 56

57 Hip Stretch Lie on the back. Bend the right knee and cross the right ankle over the left thigh. Keep the left foot on the ground. Place the Body Bar FLEX behind the left hamstring and hold each end of the bar with palms facing in, as in photo A. While exhaling and drawing the abdominals tightly inwards, pull with the hands, bending the bar draw and drawing the thighs closer to the chest, until a comfortable stretch is felt in the hips. Hold the stretch for about 10 seconds, as shown in photo B. Keep a soft grip with the hands, elbows soft, head held in neutral, and core held still. Inhale and keep control while lowering to the start position. Perform 1 or 2 repetitions, then repeat on other side. This stretches the back of the hips, hamstrings, and lower back. A B 57

58 Rowing Exercise and Stretch Sit on the floor with legs bent and feet together. Hold the Body Bar FLEX at each end, with palms facing back, and lean forward to place the center of bar over outside of shoes near the ball of each foot. Keep the back straight, as shown in photo A. A While exhaling, draw the abdominals tight, squeeze the shoulder blades of the back together, and pull the elbows back to bend the bar towards the waist. Keep a soft grip on the bar and maintain the head in line with spine photo B. B Note: if this is too challenging, hook the bar over one or both knees and pull back, drawing the shoulder blades together. Perform 5 to 15 smooth and controlled repetitions. 58

59 Standing Hamstring (back of leg) Stretch Stand tall with the Body Bar FLEX placed vertically in front of the body. Hold the bar lightly at the top for balance and place the ball of the right foot at the base of the bar with right toe touching the bar photo A. Exhale and sit the hips backwards, pulling the bar towards your chest so it bends into an arc. Tighten the abdominals, but keep the back straight. Focus on keeping the right leg straight, for a stretch at the back of the right leg and in the lower back, as shown in photo B. Perform 3 to 5 repetitions. Repeat on other side. This movement stretches the calf and hamstrings, and strengthens the core, while promoting balance. B A 59

60 Triceps Stretch with Shoulder Resistance Position the Body Bar FLEX vertically behind the back, holding the top end of the bar in the right hand, palm facing forward and elbow bent overhead near the right ear. Reach behind the back with the left hand to hold the other end of the bar, palm facing back (as in the photo A ). Pull up (extend) with the right hand as the left arm moves up to a comfortable stretch position (left arm also exerts a downward pressure which stretches the right tricep muscle), as shown in photo B. Hold for 5 to 10 counts. Then pull down with the left hand to a comfortable stretch. Hold for 5 to 10 counts. A Reposition the bar, change hands, and repeat on the other side. This exercise stretches, tones, and conditions the triceps and shoulders. B 60

61 Stretching and Strengthening of Wrist and Forearm Hold the Body Bar FLEX with hands palms down and spaced apart a distance that is comfortable, arms bent at the elbows, photo A. Holding the bar firmly (but not tightly), twist the soft exterior covering of the bar by rotating both hands in opposite directions. The hand that rotates with knuckles forward drops and the hand that rotates with knuckles backward raises, as shown in the photo B Rotate each hand in the opposite direction, while raising and lowering the ends of the bar accordingly. Repeat for 10 to 20 smooth, controlled repetitions. A B 61

62 Bicep Curl from Seated Position Seated on the floor with legs bent, align the Body Bar FLEX vertically, along the inside of the right thigh, with one end of bar on floor at the base of the thigh. A Use the left hand to hold the bar near the center of the bar and against the inside of the right leg at about the knee, as shown in photo A. With the right hand grasping the top end of the bar, pull back with the right hand to perform a bicep curl. Keep pressure with the left hand so the knuckles remain against the right knee photo B. Perform 5 to 10 smooth repetitions. B Then switch to the left side for bicep curls for the left arm. 62

63 Tricep Extension from Seated Position While seated on the floor with legs bent, align the Body Bar FLEX along the inside of right calf, with the end of bar on the floor near the right foot, with the top end slanted toward the right ear. A Use the left hand to hold the bar (near the center of the bar) against the inside of the right leg at about the knee as shown in photo A. Grab the top end of the bar with the right hand. While pressing the bar firmly against the right knee with the left hand, push forward on the top end of the bar to straighten the arm, for a tricep extension the bar will bend slightly, as shown in photo B. B Perform 5 to 10 smooth repetitions. Then switch to the left side, to perform the tricep extension for the left arm. 63

64 Standing - Chest & Arms with Turned out Squat Stand tall, with legs in a wide stance and toes turned comfortably out. Keep chest lifted and hold the Body Bar FLEX behind the back at about waist level, with one hand at each end, arms slightly bent and open palms facing forward photo A. Gently bend the knees into a squat, lowering the hips straight down, keeping the bent knees behind the toes (do not allow the front of the knees to extend forward beyond the toes). While squatting, squeeze the chest and biceps to bend the bar forward into a U shape. Keep the stomach muscles tight, with chest lifted, chin raised and chin and head level, and hips neutral photo B. A Slowly straighten the legs and arms, and return to the starting position. Perform 5-10 repetitions, maintaining form, and upright posture, and controlled speed. This is a good overall movement which strengthens the chest, shoulders, biceps, hips and front of thighs. B 64

65 Lower Back Extension Lie on the floor in a prone position with the Body Bar FLEX perpendicular to the body length and chin positioned on surface of the bar (photo A ). Hold the bar with a hand at or near each end of the bar, palms down. A Exhale and using the ab muscles, raise the head, chest and arms off of the floor about 1 inch, or as far as is comfortable without pain. Pause in this up position (photo B ) and then inhale and lower the chest, head, and arms to the floor. The chin is positioned on the surface of the bar as the head, chest and arms are raised. Use the muscles of the lower back to raise the bar - the arms do not pull up against the chin. B Perform 5 to 10 repetitions, slowly. This exercise strengthens the lower back muscles. 65

66 Seated Abdominal Crunch Sit at the edge of a sturdy chair, feet hip width apart. Place the Body Bar FLEX on top of the thighs and hold each end, palms facing down photo A. Exhale, draw the abdominals tightly inward, and press down on bar while curling the spine forward photo B. Keep a soft grip with the hands, feet firmly on floor and arms straight. Inhale and keep control while slowly returning to the upright position. Perform 5 to 10 repetitions. Strengthens abdominals, shoulders, chest and arms. A B 66

67 Bicycle Crunch Lie on the back with feet and knees held in the air, shins parallel to ground. Place the Body Bar FLEX behind the head at the base. Hold the bar with hands positioned on the outside of the bar behind the head with bar parallel to the forearms. The head and neck are resting on the bar, with elbows positioned wide photo A. A While exhaling, draw the abdominals tightly inwards. Raise the right shoulder blade off of the floor toward the left knee, which is moving inward toward the chest, with the right leg straightening photo B. Inhale and then exhale as the movement is reversed; the left shoulder blade is raised off of the floor moving the left elbow toward the right knee which is moving inward toward the chest, while the left leg straightens. B Perform 10 to 15 repetitions. This exercise strengthens the abdominals, obliques, and legs the bar helps keep the arms and elbows in the proper position while supporting the neck and head. 67

68 Ultimate Power Crunch Lie on the back with feet and knees held in the air, shins parallel to ground. Place the Body Bar FLEX on top of the thighs, holding each end with palms facing away photo A. A While exhaling, draw the abdominals tightly inwards and press forward on the bar, while curling the spine forward to an abdominal crunch. At the same time, push the thighs into the bar, drawing the knees toward the nose photo B. Keep a soft grip with arms straight. Inhale and lower slowly to the start position. Perform 5 to 10 repetitions. Strengthens abdominals and arms. B 68