Cape Cod Ski Club * Use this exercise program at your own risk. Seek medical guidance before beginning this or any other exercise program.
Cape Cod Ski Club - Strength
Standing Wall Sit This exercise strengthens the muscles in your front upper thighs to support your knees. Stand against a wall with Perfect Posture head back Hold in your abdominals tightly Bring both feet forward as pictured Bend your knees and slowly lower toward the floor Using LROME (Limited Range of Motion Exercise), find a range lifting and lowering your body where you can feel your front thighs stay the tightest Slowly do this movement a minimum of 5 repetitions to start
Standing Inner Thigh Squeeze This exercise strengthens the muscles in your inner thigh to stabilize your knee Stand with Perfect Posture Turn the toes of your right foot out to the side Bend your right knee and turn that knee out to the side also Lift your right leg as high to the ceiling as you can Using LROME (Limited Range of Motion Exercise), find a range lifting and lowering your right leg where you can feel your inner thigh stay the tightest Slowly do this movement a minimum of 5 repetitions to start
Standing Straight Leg Lift This exercise strengthens the muscles in your front hip to stabilize your hip/leg Stand with Perfect Posture Lift your right knee as high to the ceiling as you can Using LROME (Limited Range of Motion Exercise), find a range lifting and lowering your right leg where you can feel your right hip/leg stay the tightest Slowly do this movement a minimum of 5 repetitions to start
Standing Toe Lift This exercise strengthens the muscles in the front of your lower leg stops falls Stand with Perfect Posture against a wall Bring both of your feet forward Lift your toes toward the ceiling as high as you can Using LROME (Limited Range of Motion Exercise), find a range lifting and lowering your toes where you can feel your lower legs stay the tightest Slowly do this movement a minimum of 5 repetitions to start
Standing Heel Lift This exercise strengthens the muscles in the back of your lower leg stops falls Stand facing wall with good posture Put your hands up on a wall Lift heels as high as can to ceiling Roll onto the inside of your shoes Using LROME (Limited Range of Motion Exercise), find a range lifting and lowering your heels where you can feel your calves stay the tightest Slowly do this movement a minimum of 5 repetitions to start
Standing Elbow Extension This exercise strengthens the muscles in the back of your shoulders. Stronger shoulders means stronger arms. Stand with Perfect Posture with hand weights Lift your elbows up toward the ceiling behind you Pinch your shoulder blades together Drop your shoulders toward the floor Using LROME (Limited Range of Motion Exercise), find a range lifting and lowering your upper body and legs where you can feel your abdominals stay the tightest Slowly do this movement a minimum of 5 repetitions to start
Seated Big Toe Push Out This exercise strengthens the muscles in the outside of your lower leg Peroneals Sit with Perfect Posture Push your big toe down against the floor Now push the big toe of each foot away using a rug as resistance Keep your heels on the floor the entire time Using LROME (Limited Range of Motion Exercise), find a range pushing your big toes out and in where you can feel your outer lower legs stay the tightest Slowly do this movement a minimum of 5 repetitions to start
Gluteal Bridge This exercise strengthens your rear (Gluteals) Lie on your back on mat with Perfect Posture Hold in your abdominals Lift your rear as high to the ceiling as you can Using LROME (Limited Range of Motion Exercise), find a range lifting and lowering your hips where you can feel your Glutes stay the tightest Slowly do this movement a minimum of 5 repetitions to start
Lying Hyperextension This exercise strengthens the muscles in your lower back reduces lower back soreness Lie on the floor on your belly and your forearms Lift your upper body up and then back toward your feet Keep your chin down Squeeze your lower back evenly Using LROME (Limited Range of Motion Exercise), find a range lifting and lowering your upper body where you can feel your lower back stay the tightest Slowly do this movement a minimum of 5 repetitions to start
Lying Upper Body Lift & Lower Body Roll This exercise strengthens your abdominals strong core, legs and lower back Lie on back on mat Put your hands behind your neck Flatten your lower back Hold in your abdominals Roll your hips up Follow your elbows toward the ceiling as high as you can Bring your knees in toward your chest Using LROME (Limited Range of Motion Exercise), find a range lifting and lowering your upper body and legs where you can feel your abdominals stay the tightest Slowly do this movement a minimum of 5 repetitions to start
Cape Cod Ski Club - Stretch
Gluteal (Rear) Stretch This exercise stretches your rear (Gluteals) and makes walking easier Lie on a mat with Perfect Posture Cross your right foot over your left knee Grasp the back of your right knee and pull your right knee in toward your chest Grasp your right ankle with your left hand and pull your right foot in You should feel a stretch in the right glute Relax and let stretch work Hold for 30 seconds Switch legs
Hamstring Stretch This exercise stretches your hamstrings and reduces lower back soreness Lie on rug with good posture Raise your right foot to the ceiling Grasp the back of your right knee and pull the right knee in toward chest Straighten your right knee You should feel a stretch in your right hamstrings Relax and let stretch work Hold for 30 seconds Switch legs
Quadriceps Stretch This exercise stretches your quadriceps and reduces knee soreness Stand with Perfect Posture Lift your right foot back behind you Grasp your right ankle with your right hand Pull your right heel toward your right glute You should feel a stretch in your right front thigh Relax and let stretch work Hold for 30 seconds Switch legs
Ben Satin Senior Wellness Specialist 774-521-8430 bsatin@satinwellness.com