Anterior Cruciate Ligament (ACL) Injury Prevention Program at St. Charles Hospital. St.Charles. Sports Medicine
|
|
|
- Alaina Spencer
- 5 years ago
- Views:
Transcription
1 Anterior Cruciate Ligament (ACL) Injury Prevention Program at St. Charles Hospital St.Charles Sports Medicine 200 Belle Terre Road Port Jefferson New York (631)
2 St. Charles Sports Medicine Program
3 St. Charles Sports Medicine There are an estimated 250,000 ACL injuries per year in the United States, with approximately 175,000 of those injuries needing surgery for reconstruction of the ACL. More than 50% of these injuries occur in athletes years of age. With ACL injury rates so common today, it is essential to have a defined strategy to reduce the high incidence of these injuries. We know there are certain risk factors that predispose athletes to these types of injuries. Some of these factors we cannot change including gender (females are higher risk then males), anatomical structure, and increased joint laxity. However there are certain factors which we can change. These are known as neuromuscular factors, specifically each individual s ability to combine strength and motor control particularly when they are in single leg support. For example, landing from a jump, pivoting to change direction, or stopping quickly from a sprint. An athlete will have increased susceptibility to injury if they are unable to control the torque and forces placed on the knee during these high-powered movements. Our job as sports medicine specialists is to return athletes to the sports they loving following an injury. However, we feel it is even more important to prevent injuries from occurring. Athletes who are predisposed to ACL injuries can be identified and then given access to the tools that will help them avoid these injuries. Please see one of St. Charles Rehabilitation s eight outpatient rehabilitation locations on Long Island for your individualized injury screen and preventative program. St. Charles Sports Medicine At the heart of health 1
4 ACL Injury Prevention Program Recommend performing 3x per week during off season, and include in practice warm ups during course of the sport season. Section I: Warm up (Perform with cones placed yards apart) A Jog Line to Line (cone to cone) Elapsed Time: 30 seconds Keep the hip/knee/ankle in straight alignment without the knee caving in or the feet whipping out to the side. Instruction: Complete a slow jog from near to far sideline B Shuttle Run (side to side) Elapsed Time: 30 seconds Instruction: Start is an athletic stance with a slight bend at the knee. Leading with the right foot, sidestep pushing off with the left foot. When you drive off with the back leg, be sure the hip/knee/ankle are in a straight line. Discourage inward caving of the knee joint. Switch sides at half field. 2 St. Charles Sports Medicine
5 St. Charles Sports Medicine C Backward Running Elapsed Time: 30 seconds Instruction: Run backwards from sideline to sideline. Land on your toes without extending the knee. Stay on your toes and keep the knees slightly bent at all times. Encourage landing on toes. Be sure to watch for locking of the knee joint. Section II: Strengthening A Walking Lunges Elapsed Time: 1 min Instruction: Lunge forward leading with your right leg. Push off with your right leg and lunge forward with your left leg. Drop the back knee straight down. Make sure that you keep your front knee over your ankle but not in front of the toes. Control the motion and try to avoid your front knee from caving inward. If you can t see your toes on your leading leg, you are doing the exercise incorrectly. B Russian Hamstring Elapsed Time: 1 min Instruction: Kneel on the ground with hands at your side. Have a partner hold firmly at your ankles. With a straight back, lean forward leading with your hips. Your knee, hip and shoulder should be in a straight line as you lean toward the ground. Do not bend at the waist. (Continues on next page.) At the heart of health 3
6 Control is everything! Only lean up until the point where you can return to starting position, no further. You should feel the hamstrings in the back of your thigh working. Repeat the exercise for 30 seconds and switch with your partner. C Body weight squat Elapsed Time: 1 minute Instruction: Stand up with your arms at your side. Perform controlled squat by bringing buttocks towards the floor, as if you were going to a sitting position. Your back should be maintained straight with core muscles turned on/activated. When squatting down important emphasis is on knees staying shoulder width apart (not caving inward), and not translating forward in front of toes. When coming up from squat,stand tall and drive hips forward, by contracting quadriceps and gluteal muscles simultaneously. 4 Section III: Plyometrics These exercises are explosive and help to build, power, strength and speed. The most important element when considering technique is the landing. It must be soft! When you land from a jump, you want to softly accept your weight on the balls of your feet slowly rolling back to the heel with a bent knee and a bent hip. Begin these exercises using a cone or other small obstacle. If no cone is available you may use the end lines on the field. A Lateral Hops over Cone Elapsed Time: 30 seconds Instruction: Stand with a 2 cone to your right. Perform 2-legged Hop to the right over the cone softly landing on the balls of your feet in a bent knee position. Repeat this exercise hopping to the left. Progress to single leg hops following the first week of the program. St. Charles Sports Medicine
7 St. Charles Sports Medicine B Forward/Backward Hops Over Cone Elapsed time: 30 seconds Instruction: Hop forward over the cone softly landing on the balls of your feet and bending at the knee. Now, hop backwards over the cone using the same landing technique. Be careful not to snap your knee back. You want to maintain a slight bend to the knee. Progress to single leg hops following the first week of the program. C Lateral Single Leg Hops Over Cone - after week one of program Elapsed Time: 30 seconds Instruction: Stand on right leg and hop sideways over cone landing on the ball of your foot, bending at the knee. Now, hop backwards over the ball using the same landing technique. Be careful not to snap your knee back to straighten it. You want to maintain a slight bend to the knee. Now stand on the left leg and repeat the exercise. Increase the number of repetitions as needed. At the heart of health 5
8 D Vertical Jumps Elapsed Time: Elapsed Time: 30 seconds Instruction: Stand with hands at your side. Bend the knees and push off jumping straight up as high as you can. Remember the proper landing technique; accept the weight on the balls of your feet landing with your knees bent. Repeat for 30 seconds. E Squat Jump/Tuck Jump Elapsed Time: 30 seconds Instruction: Stand with hands at your side. Bend the knees and push off jumping straight up and bring your knees up to chest height. Remember the proper landing technique; accept the weight on the ball of your feet landing with your knees bent. 6 St. Charles Sports Medicine
9 St. Charles Sports Medicine Section IV: Agilities A Forward run with 3 step deceleration Elapsed Time: 1 Minute Instruction: Starting at the first cone, sprint forward to the second cone. As you approach the cone, use a 3 step quick stop to decelerate. Continue on to cone 2 using the same strategy to deceleration. Do not let your knee extend over your toe and cave inward upon deceleration. B Lateral Diagonal runs Elapsed Time: 1 minute Instruction: Face forward and diagonally run to the first cone on the right. Pivot off the right foot and diagonally to the second cone. Now pivot off the left leg and continue onto the third cone. Make sure that the outside leg does not cave in, avoiding the knocked-knee position. At the heart of health 7
10 C Bounding run Elapsed Time: 1 minute Instruction: Starting on the near sideline, run to the far side with knees up toward chest in a leaping pattern. Bring your knees up high. Land on the ball of your foot with a slight bend at the knee and a straight hip. Following the 4 Part section, a full lower quarter stretch should be performed by each participant. This program was adapted from the Santa Monica Sports Medicine Research Foundation Prevent Injury and Performance Enhancement (PEP) Program, and the FIFA 11+ program. 8 St. Charles Sports Medicine
11 St. Charles Sports Medicine Program St.Charles Sports Medicine The Sports Medicine Program at St. Charles Hospital provides student athletes, professional athletes, weekend warriors and recreational athletes with an unparalleled continuum of care for injuries sustained during sport. The program encompasses St. Charles Hospital s renown rehabilitation network, nationally recognized physicians, the ThinkSmart! Concussion Management Program, and state of the art diagnostic imaging services. The team of expert physical therapists works closely with the physicians, athletic trainers and other members of the clinical team to meet the individual needs of each athlete and ensure a safe return to sport following injury. As key members of the Sports Medicine Program, St. Charles physical therapists possess specialty training, knowledge and experience in the rehabilitation and prevention of sports injuries. They work with athletes to understand their practice demands, sports requirements, and long term goals. In addition, injury screens are available at all locations for athletes that have a potential injury or concern that they would like assessed. To schedule an injury screen contact the location that is most convenient for you. For more information regarding the Sports Medicine Program please contact Laura Beck, Director of Outpatient Rehabilitation, (631) or to laura.beck@chsli.org. At the heart of health
12 St. Charles Rehabilitation Satellites Albertson (516) Centereach (631) East Setauket (631) Melville (631) Patchogue (631) Port Jefferson (631) Ronkonkoma (631) Smithtown (631) Laura Beck Director of Outpatient Rehabilitation and Offsite Contracts Phone: (631) Kaan Celebi, PT, DPT, OCS, SCS, CSCS, FMT Clinical Coordinator, Sports Medicine Phone: (631) Do you have a question about our services? Do you need to secure an appointment with a specialist at St. Charles Sports Medicine? Contact Ray Nelson, Sports Medicine Outreach Coordinator, at (631) St.Charles Sports Medicine 200 Belle Terre Road Port Jefferson New York (631) CAC
PREVENT INJURY, ENHANCE PERFORMANCE (PEP)
PREVENT INJURY, ENHANCE PERFORMANCE (PEP) The PEP (Prevent injury, Enhance Performance) Program developed by The Santa Monica ACL Prevention Project is a highly specific 20-minute training session that
The PEP Program: Prevent injury and Enhance Performance
The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics, and sports specific agilities to address potential deficits
Strengthening the ACL and Knee Health Warm-up Program
Strengthening the ACL and Knee Health Warm-up Program Researched and compiled by: Jordan Holtz B.S., NCSF- PT Workouts and Exercises recommended and proven by: Dr. Laura Inverarity, P.T., D.O. Elizabeth
Home-based exercise program 12 weeks following ACL reconstitution Inspired by the FIFA 11+ Injury prevention program
Home-based exercise program 12 weeks following ACL reconstitution Inspired by the FIFA 11+ Injury prevention program Introduction This homed-based program is suited for rehabilitation at least 12 weeks
Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2
Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle
RETURN TO SPORT PROTOCOL CO.RE
RETURN TO SPORT PROTOCOL CO.RE WHO CAN USE THIS PROGRAM This protocol is designed as a return to sport program following anterior cruciate ligament reconstruction but applies equally well to rehabilitation
BOOST injury prevention programs
BOOST injury prevention programs Lower-body injuries are very common in sports, especially ones that include jumping, pivoting and cutting (soccer, football, basketball, baseball and lacrosse, to name
Plyometrics. Ankle Bounces. Bounding. Butt Kuck
Plyometrics Plyometric exercises are good for power, speed and strength. These exercises are not easy so you need to be in good shape before doing them. Check with your coach and/or trainer before adding
Plyometric Drills Spider Strength and Conditioning 1
Plyometric Drills Spider Strength and Conditioning 1 The purpose of performing plyometric exercises is to develop explosive power in the muscle groups responsible for movement on the playing field. By
return 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
SPORTS & ORTHOPAEDIC SPECIALISTS SISTER KENNY SPORTS & PHYSICAL THERAPY CENTER. ACL Injury Prevention and Performance Enhancement Program
SPORTS & ORTHOPAEDIC SPECIALISTS SISTER KENNY SPORTS & PHYSICAL THERAPY CENTER ACL Injury Prevention and Performance Enhancement Program Off-season Training/In-season Conditioning The off-season is the
Lower Body Plyometric Exercises
Lower Body Plyometric Exercises These animated lower body plyometric exercises can be used to develop power in any sport that involves sprinting, jumping, quick changes of direction and kicking etc. They
Day 1. Tuck Jump Knees Up. Power Jumps. Split Squat Jump (Lunge Jump) Plyometrics. 2 sets of 10
Day 1 Tips Drills should be done for quality and not quantity. Each repetition should be both fast and explosive. Maintain core stability and perfect posture during exercises. Properly executed drills
Power. Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners.
Power Power Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners. Power and plyometrics routines focus on explosive movements
Knee Replacement Rehabilitation
Knee Replacement Rehabilitation The following exercises may be given to you to help get you moving and become more independent. Please bring this copy of the exercises with you to hospital. After your
JUMPTRAINER. (1) Secure the Jump Trainer tubes to the belt and ankle cuffs. (2) Start with feet shoulder width apart, in an athletic stance.
JUMPTRAINER DRILL1: SQUAT JUMP DRILL 1 SQUAT JUMP (2) Start with feet shoulder width apart, in an athletic stance. (3) Perform a squat by bending at the knees and pushing hips back and down. (4) Explode
Plyometric Training Routine
Plyometric Training Routine Plyometric exercises aim to improve your ability to use your strength more rapidly. It stands to reason therefore that you need to combine plyometrics with weight training.
REHABILITATION FOLLOWING ANTERIOR CRUCIATE LIGAMENT RECONSTRUCTION (using Hamstring Graft)
REHABILITATION FOLLOWING ANTERIOR CRUCIATE LIGAMENT RECONSTRUCTION (using Hamstring Graft) PHASE 1: (0-3 WEEKS) Goal: Protect graft, manage pain, decrease swelling and improve range of movement. To optimise
Full Body (medicine ball) Saggital Front Reach
Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso
Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position
Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform
ACL and Knee Injury Prevention. Presented by: Zach Kirkpatrick, PT, MPT, SCS
ACL and Knee Injury Prevention Presented by: Zach Kirkpatrick, PT, MPT, SCS ACL Anatomy ACL Mechanism of Injury Contact ACL Tear Noncontact ACL Tear ACL MOI and Pathology Common in young individual who
OFF-ICE. Plyometrics and Agilities. The USA Hockey Coaching Education Program is presented by REVISED 6/15
OFF-ICE Plyometrics and Agilities The USA Hockey Coaching Education Program is presented by REVISED 6/5 OBJECTIVES To understand the importance of athleticism To determine what activities can enhance performance
ORTOVOX 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
On The Road. Training Manual
On The Road Training Manual ST - 1 Standing External Rotation Strength Training Injury prevention Strengthening the rotator cuff Attach the tubing to a secure location like a fence or the net post. Start
Quads (medicine ball)
Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso
The following exercises were developed by Tim Manson, Sylvester Walters and Doug Christie of TERNION*.
PREPARING TO PLAY The following exercises were developed by Tim Manson, Sylvester Walters and Doug Christie of TERNION*. The exercises are excellent for athletes to work on fundamental movement skills
PGYVC Volleyball Circuit Athletic Plan
PGYVC Volleyball Circuit Athletic Plan Workout Plan: This workout plan is to introduce and promote off court training for PGYVC athletes as well as to build confidence for athletes who have not done physical
School Visits - S&C Session
School Visits - S&C Session TimeLine 60min Session 5min Introduction 10min RAMP 15mins Acceleration, Deceleration, Change of Direction 15mins Body Weight Exercises 10mins Loaded Exercises 5min Sled Challenge
ADULT - PHASE 3 PART A. ACTIVATEye SMALL SIDED GAMES SNAKE RUNS
PART A SMALL SIDED GAMES For the first 5 to 10 minutes of training, while players arrive, use small-sided games to get players moving, keep them warm and to act as a pulse raise exercise. Groups should
Exercise Descriptions Report
Exercise Descriptions Report The Physical Exercises: Push Ups Place your hands slightly wider than shoulders; keep torso straight and head aligned with spine throughout the exercise. Lower yourself until
Simple Strength, Balance and Flexibility Exercises to Do at Home
Simple Strength, Balance and Flexibility Exercises to Do at Home For someone with medical problems, or who has been inactive and wants to exercise vigorously, always check with a doctor before beginning
Rehabilitation 2. The Exercises
Rehabilitation 2 This is the next level from rehabilitation 1. You should have spent time mastering the previous exercises and be ready to move on. If you are unsure about any of the previous exercises
2011 EliteSoccerPower.com
Developing Power for Soccer By Mike Grafstein B.Ph.Ed, RMT, YCS As may or may not know soccer is now a game of power and speed and players of all ages need to train that way. With that in mind I have put
PART A PART B ADULT - MATCH DAY. ACTIVATEye SNAKE RUNS SQUAT STANDS WITH ROTATION HEEL TO TOE WALK WITH KNEE RAISE
PART A ACTIVATEye SNAKE RUNS Players run in channel 20m long x 5m wide Swerve run using full width Backward skip (alternate 2 left, 2 right) to start Keep facing forwards Increase effort each rep: 30%,
Exercise for Health Aging
Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different
ACL Injuries: Can We Prevent
ACL Injuries: Can We Prevent Them? Denise Theresa Ibrahim, D.O. M&M Orthopaedics Hope Children s Hospital March 9, 2011 What is the Anterior Cruciate Ligament (ACL)? Intrarticular complex made up of 2
Knee Rehabilitation after surgery (Anterior Cruciate Ligament reconstruction and. Total Knee Replacement)
ROOMS: PROGRESSION OF EXERCISE 255A Beyers Naudé Dr, www.physiotherapy.co.za Hospitale/Hospitals Rustenburg 0299 P.O.Box 21533 Netcare Ferncrest/Life Tel: 014 592 8322 Protea Park Peglerae/Medicare 0305
EXERCISE INSTRUCTIONS
EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension
How to use the training schedule by level: If you are a beginning/any level climber - Follow the program as written
The following is a guide for the American Lung Association Fight For Air Climb participants who need assistance in their training. Stair climbing is an intense, strenuous sport and such a sport should
Operation Overhaul: January Challenge
Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands
KNEE AND LEG EXERCISE PROGRAM
KNEE AND LEG EXERCISE PROGRAM These exercises are specifically designed to rehabilitate the muscles of the hip and knee by increasing the strength and flexibility of the involved leg. This exercise program
Flywheel Women's Ultimate Navy Seal Workout Winter 2005 TWICE A WEEK!
Flywheel Women's Ultimate Navy Seal Workout Winter 2005 TWICE A WEEK! Begin with a -minute warm-up run, stretching, 1 minute of jumping jacks, then 2 sets of Seals, stretch. Do each exercise down the list
Booklet created by: Katy Rosenberger. Professionally managed by:
Booklet created by: Katy Rosenberger Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through
Game 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
Southern Sports & Orthopaedics
Knee conditioning program This knee conditioning program is designed to help you rehabilitate from your knee injury. In some cases, the program is being used as pre-habilitation, that is strengthening
Dynamic 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
FIFA 11+ MANUAL FIFA 11+ REFEREE MANUAL A COMPLETE WARM-UP PROGRAMME TO PREVENT INJURIES IN REFEREES AND ASSISTANT REFEREES REFEREE EDITION
FIFA 11+ MANUAL REFEREE EDITION FIFA 11+ REFEREE MANUAL A COMPLETE WARM-UP PROGRAMME TO PREVENT INJURIES IN REFEREES AND ASSISTANT REFEREES TABLE OF CONTENTS TABLE OF CONTENT PREFACE 4 INTRODUCTION 5 STRUCTURE
2012 2012 www.golf www.golf-fitness-and-training-tips.com In terms of the golf swing, there are a few keys areas that you need to target in order to help increase power and club head speed. Some areas
PLYOMETRIC TRAINING. for performance
Written & modelled by Nicole Seymour PLYOMETRIC TRINING for performance For many years finess coaches and professional athletes have been on a quest to try and improve their power, in order to enhance
Simple Strength, Balance and Flexibility Exercises to Do at Home
Simple Strength, Balance and Flexibility Exercises to Do at Home For someone with medical problems, or who has been inactive and wants to exercise vigorously, always check with a doctor before beginning
Sportlyzer 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.
Flexibility and Stretching
Flexibility and Stretching Stretching before exercise prepares the joints for motion, helps avoid injury and increases the range of motion of the area being stretched. After exercise stretching reduces
SPEED AND CONDITIONING PROGRAM
Dedicated to Helping Athletes Since 1976 THE TOTAL PROGRAM SPEED AND CONDITIONING PROGRAM DOT DRILL - THE WARM UP The BFS Dot Drill not only warms-up your muscles but it also increases your agility. The
SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS
SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS POWER DB Jump Squat Player stands with feet at shoulder-width, holding dumbbell in each hand. In one motion, use momentum from the inside leg (left leg) and
TOP 30 Exercise Tutorials
TOP 30 Exercise Tutorials BACK EXERCISES Seated Cable Lat Pull-downs (underhand/narrow grip with handles) 1. Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between the handles.
AT2 Conditioning Exercise Descriptions
Copyright 2013 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information
LEG EXERCISES FOR FITNES
LEG EXERCISES FOR FITNES Dr.Maninder Ahuja We need our leg muscles all the times, while doing our routine chores of life and this can t be done without strong leg muscles.walking is a good exercise but
Shoulders (kettlebell)
Arnold Press Arnold Press Stand upright holding one kettleball. Start position: Position kettleball to ear level with an overhand grip (palms facing back). Press hand up and out laterally above head keeping
Top 35 Lower Body Exercises
Top 35 Lower Body Exercises Calf Raise - Single Leg Stand on one leg, toes on edge of box Ankle hanging below toes Hold something for support Lift & lower body by extending the ankle of the stance leg
Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.
Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds
Functional 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
RESISTANCE STRENGTH TRAINING EXERCISE
RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with
Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other:
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Chest, Triceps, Shoulders, and Lower Body Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders
Heel Slides. Isometric Quad. For Appointments call:
For Appointments call: 612-672-7100 Login ptrx.org/en/fv2d6ekjsq Exercise Prescription Date May 11, 2017 Assigning Provider Shannon Kelly PT, OCS Prescription Description - Post-op Phase 1 & 2 Heel Slides
Cross Country Dry land training. Exercises and Stretches
Cross Country Dry land training Exercises and Stretches Warm-Up: 1. Run two laps around the gym: run normally then run backwards 2. Line up at side of the room: gallop straight across one way, back facing
Core Stability Dome. Workouts combine cardio, strength training, balance and flexibility
Core Stability Dome Workouts combine cardio, strength training, balance and flexibility Specifically designed to integrate balance into every aspect of fitness training. This dynamic training device adds
Strength and Balance Exercises
Strength and Balance Exercises LEG EXTENSIONS Purpose: Strengthen the thigh and leg muscles. Starting Position: Sit tall with your feet flat on floor, shoulderwidth apart. You may hold onto the sides of
Anterior Cruciate Ligament Hamstring Rehabilitation Protocol
Anterior Cruciate Ligament Hamstring Rehabilitation Protocol Focus on exercise quality avoid overstressing the donor area while it heals. Typically, isolated hamstring strengthening begins after the 6
Spine 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
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest
60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging
VersaBALL 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,
Osteoporosis Exercise:
Osteoporosis Exercise: Balance, Posture and Functional Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction You can help improve and maintain your balance, posture
Patellofemoral Pain Syndrome
What is patellofemoral pain syndrome? Patellofemoral Pain Syndrome Patellofemoral pain syndrome is pain behind the kneecap. It has been given many names, including patellofemoral disorder, patellar malalignment,
Warm-Up and Stretching Exercises
Warm-Up and Stretching Exercises Most athletes (swimmers included) use a combination of controlled movement exercises and specific joint/muscle stretching to improve performance potential. The proposed
ACL Injury Prevention Program Exercises
Prac ce these exercises on your own and with your team. Always warm up before any exercise or playing. Get blood circula ng to your muscles and joint before you start your exercises, game or prac ce. Stretch.
Strength and conditioning exercise class
Physiotherapy information and exercises Strength and conditioning exercise class Introduction Welcome to the strength and conditioning exercises class where you will work with a physiotherapist to improve
Batman Workout by CrazyFitKids.com
Batman Workout by CrazyFitKids.com View online Abs, Chest, Legs Visit: for the latest Superhero Fit T-shirts!! --- To reduce the risk of injury, before beginning this or any exercise program, please consult
FIRST STEP/QUICKNESS LEVEL 1 TRAINING MANUAL
FIRST STEP/QUICKNESS LEVEL 1 TRAINING MANUAL Included in This Manual Introduction to First Step and Quickness Key Components to First Step/ Quickness Training 10 Exercises with Detailed Pictures/ Descriptions
PHASE ONE: THE FIRST SIX WEEKS AFTER INJURY
Exercises After Injury to the Anterior Cruciate Ligament (ACL) of the Knee Dr. Abigail R. Hamilton, M.D. PHASE ONE: THE FIRST SIX WEEKS AFTER INJURY Initially, the knee needs to be protected-use the knee
Supplemental Digital Content 1. Stretch instructions and photo
Supplemental Digital Content 1. Stretch instructions and photo A. Calves 1. Assume push-up position, keeping knees and elbows straight. 2. Allow one knee to drop by rolling onto ball of foot. 3. Gently
Advice on Resistance Exercise
Advice on Resistance Exercise You are aiming to increase your amount of body muscle as well as the endurance and strength of your muscles. For endurance training you need a lighter weight or smaller resistance
Incorporate an Ultimate in-season strength, conditioning program to help prevent injuries
Incorporate an Ultimate in-season strength, conditioning program to help prevent injuries otrfund.org Ultimate Frisbee began in New Jersey in the 1960s. Today, nearly one million people participate in
Post Operative Rehabilitation Program for Anterior Cruciate Ligament Reconstruction
Post Operative Rehabilitation Program for Anterior Cruciate Ligament Reconstruction This protocol is designed to assist you with your rehabilitation after surgery and should be followed under the direction
Static 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
All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy
All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management By: James J. Messina, Ph.D. Benefits of regular
Multi-Segmental Rotation Corrective Exercises
Multi-Segmental Rotation Corrective Exercises Side Lying Thoracic Rotation keep one knee on a folded pillow or small ball with the hip flexed at least 90 degrees. Place the hand on the stomach/ribs and
Squat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position
Squat Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position 2 Prisoner Squat Place hands behind head Chin up, squeeze
TIP: Always try pick a resistance band that your can do at least repetitions. Remember to keep your chest open and your shoulders down.
Lower Body Exercises Exercise Bands can build quality muscle in your legs without causing wear and tear on your joints. One of the downsides of doing legs exercises with other forms of tension is that
Home Workout with Household Items
Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights
Low 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.
Stretching. 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
A Leg to Stand On Knee & Ankle Injury Prevention
E. John Stanley, MSPT, PT Cook Children s SPORTS Rehab 750 Mid-Cities Blvd. Hurst, TX (817)605-2925 A Leg to Stand On Knee & Ankle Injury Prevention Objectives: Knee & Ankle Injury Prevention Participants
VIEW / PRINT TEMPLATE
VIEW / PRINT TEMPLATE TRIA Talk 08 Exercise Count: 4 Duration: hour, 8 mins, 56 seconds Box Jumps - Single Leg set(s) 8 mins Stand in front of a box or step with your feet about shoulder width apart. Stand
Exercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups
Exercise Library Exercise Image Description Air Squats Start in standing position with arms by side or in front of you. Squat down until your thighs are parallel to the ground, then return to standing.
ADULT - PHASE 5. ACTIVATEye PART A PART B SMALL SIDED GAMES SNAKE RUNS FORWARD LUNGE & TWIST 5 TO 10 MINUTES
PART A SMALL SIDED GAMES For the first 5 to 10 minutes of training, while players arrive, use small-sided games to get players moving, keep them warm and to act as a pulse raiser exercise Groups should
Important Safety Instructions 1-2. Maintenance 3. Features 4. Assembly Parts List 5. Assembly Instructions 6-9. Console Operation 10
Important Safety Instructions 1-2 Maintenance 3 Features 4 Assembly Parts List 5 Assembly Instructions 6-9 Console Operation 10 Moving Machine 12 Exercise Instructions 13-18 Exploded Drawing 19 Parts List
Goal Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes. Tempo run. Long run Rest. Strength/rest
IRONFITNESS PERSONAL TRAINER Weeks 1-12 TOUGH GUY & GAL CHALLENGE 12KM Notes Foundation Week 1 Easy run Tempo run Total time 30 mins 25 mins 35-40 mins /rest Foundation Week 2 Easy run Tempo Total time
WEEK 1 ADVANCED 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
Quads (machines) Cable Lunge
Cable Lunge Cable Lunge 1) Stand with feet hip width apart and a cable attached around your waist. Take left leg and step back approximately 2 feet standing on the ball of the foot. 2) Start position:
Prater 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