D E E P C O R E A C TIVATION

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Teresa Kennedy
5 years ago
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Place hands on bottom of ribs, sit up tall 2. Inhale: Breathe In 2-3 sec - Focus on abdomen expanding out into hands, Pause 3.

2 Diaphragm Release D E E P C O R E A C TIVATION 1. Place fingers at base of sternum, curl fingers under ribs 2. Work down ribs feeling for tender spots 3. Massage tender spots (curl fingers / pull up) 4. Massage each spot seconds Breathing 1. Place hands on bottom of ribs, sit up tall 2. Inhale: Breathe In 2-3 sec - Focus on abdomen expanding out into hands, Pause 3. Exhale: Breath Out 3-4 sec, Push hands in to ribs, Pull ABS IN, Push as much air out as possible 4. Perform 5 10 Breath Cycles 2017 RISE MOVEMENT SOLUTIONS T H E M S G Y M. C O M Page 1

3 Deep Abdominal Strengthening 1. Sit Tall, Push UP through top of head, pull blades down 2. Slowly let abs relax (belly out), place hand on belly button 3. Pull Belly Button AWAY from hand, pull pelvic floor up (kegel) 4. Hold contraction 2-3 sec, let abs out, repeat 10 reps NOTE: To activated Pelvic Floor use the same muscles you would to stop your urine flow mid stream. These are called Kegel Exercises RISE MOVEMENT SOLUTIONS T H E M S G Y M. C O M Page 2

H I P & S P IN E A L IGN MEN T Pelvic Tilts 1. Sit w/ Ball/ Towel between knees 2.

Squeeze ball, and Slowly tip pelvis back (tuck tail) 4.

4 H I P & S P IN E A L IGN MEN T Pelvic Tilts 1. Sit w/ Ball/ Towel between knees 2. Sit tall, Pull ABS In, Pelvic floor Up (kegel) 3. Squeeze ball, and Slowly tip pelvis back (tuck tail) 4. Hold tilt 2-3 sec, let hips tip back to neutral. Perform 10 tilts. Sitting Tall (Spinal Strengthening) 1. Sit w/ ball/towel between knees, squeeze ball, pull ABS in 2. Sit up tall and push through top of head, reach arms down 3. Hold tall posture 3-5 sec, relax, keeps abs in, Repeat 10 times 2017 RISE MOVEMENT SOLUTIONS T H E M S G Y M. C O M Page 3

B ACK S T R ENGHENING Back Extension Level 1 Level 2

Level 1: Arms on Legs 3. Level 2: Hands on Hips 4.

Tuck Chin, Push Up through top of head 6.

5 B ACK S T R ENGHENING Back Extension Level 1 Level 2 Level 3 1. Sit Tall, ABS In, Blades down 2. Level 1: Arms on Legs 3. Level 2: Hands on Hips 4. Level 3: Arms at Shoulders 5. Tuck Chin, Push Up through top of head 6. Lean forward keeping spine straight, ABS IN 7. Pause 1-2 sec at bottom of motion 8. Pull ABS In, Pull trunk back up to straight position 9. Perform 10 reps 2017 RISE MOVEMENT SOLUTIONS T H E M S G Y M. C O M Page 4

S P IN AL M O B IL ITY Mid Back Twists 1.

6 S P IN AL M O B IL ITY Mid Back Twists 1. SIT Tall, ABS In, Arm Up 2. Use ABS to Rotate body to right 3. Pause, Use Abs to pull back to center. 4. Use ABS to Pull Body to Left 5. Repeat 5-10 rotations on each side. Mid Back Side Lean 1. Sit Tall, Pull ABS IN, Tip pelvis back, Pelvic floor Up (kegel) 2. Arms at side (level 1) or at Shoulder (level 2), Pull ABS In 3. Tip trunk to Right, Pause, Pull Trunk back to center, Pause 4. Perform 10 Reps to Right, Repeat 10 Reps to Left 2017 RISE MOVEMENT SOLUTIONS T H E M S G Y M. C O M Page 5

Pull trunk back up & rotate body back to

7 Rotational Back Extension Level 1 R OTATION AL S T R ENGTH Level 2 1. Sit Tall, ABS IN, Pelvic Tilt Back 2. Level 1: Arms straight 3. Level 2: Arms at hips 4. Level 3: Arms at shoulders 5. Slowly lean diagonally, ABS In 6. Pause at bottom of motion 7. Pull trunk back up & rotate body back to center position 8. Perform 10 Reps to Right 9. Repeat 10 Reps to Left Level RISE MOVEMENT SOLUTIONS T H E M S G Y M. C O M Page 6

8 Your Chair Core Strengthening Program: I want to let you know that if you are in a chair but can stand, you can walk. If MS has confined you to a chair and you want to stand, you can stand. Even if you cannot stand, you can be strong and functional as you live life well in your chair. All body function, movement, and activity start at your core. The core is not just the 6 -pack abs you see on the covers of magazines, the core consists of: Your Diaphragm (breathing muscle), pelvic floor, deep abdominals, spinal stabilizers, and the muscles surrounding your shoulder blades. If desire to function better in your chair, stand up out of your chair or walk again, you MUST start improving the function and strength of these muscles groups. The problem is that MS interrupts the communication from your brain to these muscle groups and makes it difficult and exhausting to figure out how to exercise in a chair. Furthermore, the MS communication problem destroys your balance and leaves you feeling shaky, out of control, unstable, and weak when you do try and stand, walk, or function. This short circuiting of your body can leave you with feelings of fear, anxiety, worry, depression, stress, and hopelessness from the possibility of falling or never being able to get up and move again. However, there is good news! You found this program. This core strengthening program, specifically designed for MS, will help you sit up straighter, function better in your chair, rebuild core strength, improve balance, reduce spasticity, and start you on the path to RISING Up out of your chair and walking again with assistance and eventually on your own. The exercises in this program are part of a multi-component training method called The R.I.S.E. Movement System that I have developed over the past 15 years of working with my MS clients. R.I.S.E. uses neuromuscular re-education to create new connections in your brain to improve strength, balance, and coordination even though your body is affected by MS and you are starting this program in a chair. The stretches and movements in this core program are the best way to help you exercise while seated or when you re having a relapse. This program gives you exercise solutions even when your body wants to quit. This mini-program has helped many of my clients build new brain connections, regain nerve function, and restore the ability to walk again (if they were able), exercise, and live with more strength and balance again. I know you re going to love them and will look forward to your Movement Meds every day. RISE MOVE HEAL -- Trevor 2017 RISE MOVEMENT SOLUTIONS T H E M S G Y M. C O M Page 7

TOES. Toe Flexor Release

TOES. Toe Flexor Release TOES Toe Flexor Release 1. Gently massage tender spots under foot 2. Massage each spot for 15-30 seconds 3. Rub inside, outside, and middle of each foot Toe Flexor Stretch 1. Place fingers under toes,