EXERCISE INSTRUCTIONS 1

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "EXERCISE INSTRUCTIONS 1"

Transcription

1 EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5 BURPEE... 5 BUM KICKS... 5 CHAIR JUMP ROPE... 5 CHAIR LEG EXTENSIONS... 5 CHAIR STEP UPS... 5 CHEST FLY... 6 CHAIR TRICEP DIPS... 6 CHEST PASS (medicine ball)... 6 CRISS CROSS JUMPS... 6 DIAMOND JUMPS... 6 ELBOW TO KNEES... 7 FAST ARMS... 7 FOUR CORNER JUMPS... 7 FRONT CRAWL... 7 FRONT KICKS... 7 GLUTE KICKBACKS... 7 HIGH KNEES... 7 HIGH PLANK... 8 HIP THRUSTERS... 8 HOPPING (BOTH FEET)... 8 JACK HAMMER... 8

2 EXERCISE INSTRUCTIONS 2 JOG IN PLACE... 8 JUMPING JACKS... 8 JUMP ARM CURLS... 9 JUMP LUNGES... 9 LADDER CLIMB... 9 LATERAL/FRONTAL RAISE... 9 LEG CLAPS... 9 LOG JUMPS... 9 LOW PLANK LUNGE LUNGE TWISTS MARCHING MEDICINE BALL SIDE PASS MEDICINE BALL TWISTS MOUNTAIN CLIMBERS ONE FOOT HOP PUSH UP MODIFIED PUSH UP REVERSE LUNGE SEAL JACKS SHAKY WHEEL SHUFFLE SPRINT SIDE LUNGES SIDE PLANK SIDE-TO-SIDE JUMP (FEET TOGETHER) SINGLE LEG CHOPS SINGLE LEG DEADLIFT SIT UP (stability ball) SIT UP SQUAT SQUAT and BACKWARD KICK... 14

3 EXERCISE INSTRUCTIONS 3 SQUAT AND JAB SQUAT AND JIVE SQUAT AND UPPERCUT SQUAT JUMPS SQUAT with OVERHEAD PRESS SPRINKLER STAR JACKS SUMO SQUAT TOE TOUCHES TUCK JUMPS UP-DOWNS WALL PUSH UP WALL SQUAT/SIT... 17

4 EXERCISE INSTRUCTIONS 4 ANKLE TOUCHES Stand with your legs together Lift your right foot slightly off of the ground so you are balancing on your left leg Bend and touch the outside of your left foot with your right hand BACK EXTENSIONS Lay on the stability ball on your stomach, toes touching the ground Place hands beside your head and raise your upper back up toward the ceiling BACK REVERSE FLYS Begin by anchoring a resistance band around a sturdy surface in front of you Stand with arms together at chest height holding the resistance band Keep arms straight; stretch the resistance band by pulling arms out to sides Squeeze shoulder blades together TIP: Wrap the band around your hands to shorten for more resistance BALL ROLL Get into plank, toes on top of the ball and hands on the floor shoulder width apart Using your legs, roll the ball toward your hands while bending knees to your chest BASKETBALL SQUATS BEAR CRAWL Stand with your legs together Bending with your hips and knees, reach down to the ground as if you are picking up a basketball Jump back up into a standing position, pretending to throw the ball into a hoop Drop onto all fours with your hands directly under your shoulders and your feet flat on the ground under your hips In the bear position, move forward and backward BICEP CURL (resistance band) Stand on a resistance band and hold handles with palms facing up Keep abs tight and knees slightly bent

5 EXERCISE INSTRUCTIONS 5 BOXING JABS Bend arms and bring palms toward shoulders in a bicep curl TIP: Position feet wider for more resistance Assume a fighting stance with your feet placed shoulder width apart, one foot slightly in front of the other Raise your fists so they are level with your chin Keep your elbows close to your sides Use the arm on the same side as your forward leg to jab Step forward into the punch and shift your weight onto your forward foot as you fully extend your arm Snap the jab forward quickly, and then bring your arm back into the starting position BURPEE BUM KICKS Begin standing Jump up with hands over head Bend forward and put your palms flat on the ground Kick your feet back to the top of a push up position Spring your feet toward your hands and then jump up, raising your arms overhead Stand with feet shoulder width apart Using one foot at a time, bend at the knee, bringing the sole of your foot to your bum Jumping should be done quickly CHAIR JUMP ROPE Sit in chair with feet together Bring knees toward chest while circling arms as if you were skipping CHAIR LEG EXTENSIONS Sit in chair with feet together Raise and lower feet until legs are fully extended CHAIR STEP UPS

6 EXERCISE INSTRUCTIONS 6 CHEST FLY Stand in front of the chair with your feet together and hands at your sides Step onto the chair with your right foot, then the left foot, and follow the same pattern to step down Repeat with opposite lead foot Place the resistance band behind your chair Sit forward in your chair, holding the handles of the band Extend your arms out to the side of your body Bring the handles together in front of your chest, squeeze, and then return to the starting position Imagine you are hugging a tree while performing this exercise TIP: Wrap the band around your hands to shorten for more resistance CHAIR TRICEP DIPS Sit on a chair or bench Place your hands on the edge of the seat, slightly under the hips Put most of your body weight on your hands Bring your hips forward off the chair and extend your legs out straight, letting your heels touch the ground Lower your body down toward the floor Push yourself back up using your arms CHEST PASS (medicine ball) Begin facing your partner Throw and receive the ball at chest height CRISS CROSS JUMPS Begin standing, feet shoulder width apart Jump, landing with one foot crossed over the other Jump again, landing with feet shoulder width apart once again Continue jumping, criss-crossing legs back and forth DIAMOND JUMPS Begin standing, feet shoulder width apart Jump, landing with one foot forward and one foot behind (vertically)

7 EXERCISE INSTRUCTIONS 7 Jump again and land with feet shoulder width apart (horizontally) Repeat jumping while creating a diamond shape with your feet ELBOW TO KNEES FAST ARMS Stand in an upright position, hands behind your head, elbows bent outward Raise one knee up touching with opposite elbow Repeat the same movement for the other side In a squat position with your feet shoulder width apart, lower your body until your thighs are parallel to the ground Do not lift your heels from the ground Bend your arms in a 90 degree angle on either side of your body and move them as fast as you can, as if you were running FOUR CORNER JUMPS Keeping feet together, imagine a box on the floor Jump to each of the box s four corners FRONT CRAWL FRONT KICKS While seated, imitate swimming alternating arms above your head Standing straight, kick one leg straight out in front as high as you can while keeping the other foot planted firmly on the floor GLUTE KICKBACKS HIGH KNEES Kneel on the floor on all fours Lift up one leg and kick behind you Repeat on other side Stand with your feet shoulder width apart Without changing your posture, raise your left knee as high as you can toward your chest

8 EXERCISE INSTRUCTIONS 8 HIGH PLANK Continue alternating legs as fast as you can Hold a push-up position Hands are directly beneath your shoulders and your elbows at your sides Engage your abdomen by pulling your belly button toward your spine Keep your eyes on the floor in front of you Your body should make a straight line from your back of your head to your heels HIP THRUSTERS Begin lying on a mat flat on your back Feet should be flat on the floor and knees are bent Raise your hips toward the ceiling until your body is in a straight line Continue this movement up and down HOPPING (both feet) Begin by standing, both feet planted on the floor and kept close together Bend at the knees and push yourself off the ground in an up and down motion JACK HAMMER JOG IN PLACE Begin standing, knees slightly bent and leaning forward from the hips Hold your hands out in front of your chest At a very fast pace, begin to move your hands up and down in a jerky movement as if you were working a jack hammer Stand in one spot Move your feet at a fast pace as if you were running outdoors JUMPING JACKS Stand with your arms at your sides, feet close together Jump up spreading your arms and legs at the same time Clap or touch your hands above your head

9 EXERCISE INSTRUCTIONS 9 As you return from jumping, bring your arms to your sides and bring your feet back together JUMP ARM CURLS Begin by standing with feet shoulder width apart and arms at your sides Jump into the air, bringing hands towards shoulders (bicep curl) JUMP LUNGES Start by standing with one foot forward, and the other foot back, bending both knees The thigh of your front leg and the shin of your rear leg should be parallel to the floor The knee of your rear leg should be almost touching the floor When ready, jump up with an explosive motion, making sure to lift both feet off the ground Switch in mid-air so your front leg goes to the rear, and the rear leg comes to the front LADDER CLIMB From the standing position simulate climbing a ladder When you lift your right foot, lift your right arm When you lift your left foot, lift your left arm LATERAL/FRONTAL RAISE LEG CLAPS LOG JUMPS Start by standing, feet shoulder width apart Hold on to both of the handles of the resistance band, and step on the middle of the band with both feet Lift the band slowly from your sides, keeping your back and arms straight Pause once you reach shoulder height Lower the band slowly with control From the standing position bend knees and hips slightly Jump, bringing the right knee up toward your chest Clap hands together under thigh Alternate legs quickly Begin standing with your feet together

10 EXERCISE INSTRUCTIONS 10 Jump to the right, landing with both feet together Jump to the left, landing with both feet together Try to jump as high as you can, pretending that there is a log on the ground that you are jumping over LOW PLANK LUNGE From push-up position (from toes or knees), lower your body weight onto your forearms Your arms should be directly beneath your shoulders and your elbows pressed against the floor Engage your abdomen, pulling your belly button toward your spine Keep your eyes on the floor in front of you Your body should make a straight line from your heels to the back of your head Stand with your feet shoulder width apart Step forward with one foot, bending the knee 90 degrees Note: the front knee should be directly above the toes, not further Lower the back knee until it is nearly touching the ground Return to the starting position by pushing upward with the front leg LUNGE TWISTS MARCHING Stand with your feet shoulder width apart Step forward with one foot, bending the knee 90 degrees Note: the front knee should be directly above the toes, not further Lower the back knee until it is nearly touching the ground Stay in this position and slightly twist your body in the opposite direction of your front leg Return to the starting position by pushing upward with the front leg Stand in one spot and move your feet at a moderate pace as if you were walking outdoors Note: by raising your knees higher you can significantly increase your heart rate MEDICINE BALL SIDE PASS Partners should be sitting on a mat facing back-to-back (not touching)

11 EXERCISE INSTRUCTIONS 11 Knees bent, feet flat on the floor and sitting up straight Partner 1 will pass the medicine ball with both hands by twisting their body toward Partner 2 Partner 2 will pass the medicine ball back to partner 1 by twisting their body The partners should continue to pass the ball to each other by twisting only their core and using both of their hands on the ball at all times MEDICINE BALL TWISTS Sitting on the floor, hold the medicine ball with both hands Twist your body, touching the medicine ball on the floor on both of your sides, back and forth Keep your feet planted on the mat If extra intensity is desired, lift your feet up off the floor and balance them in front Note: if you are experiencing lower back pain, keep your feet on the ground MOUNTAIN CLIMBERS Begin in push-up position on toes Bring one knee forward to your chest and then back to its original position Repeat the motion at a good pace, alternating legs ONE FOOT HOP PUSH UP Stand up straight balancing on one foot Hop up and down without letting the other foot touch the floor Switch legs Begin facing the ground with arms extended, hands shoulder width apart and legs straight, toes touching the floor Keep your back straight Engage your abdomen, pulling your belly button toward your spine Lower yourself, bringing your chest as close as you can to the floor Keep your body from touching the floor Push yourself away from the floor back up into the starting position MODIFIED PUSH UP Begin facing the ground with arms extended, hands shoulder width apart and knees touching the floor

12 EXERCISE INSTRUCTIONS 12 Keep your back straight Engage your abdomen, pulling your belly button toward your spine Lower yourself, bringing your chest as close as you can to the floor Keep your body from touching the floor Push yourself away from the floor back up into the starting position REVERSE LUNGE SEAL JACKS Stand with your feet shoulder width apart Step backward with one foot, bending the knee 90 degrees Lower the back knee until it is nearly touching the ground Note: the front knee should be directly above the toes, not further Return to the starting position by pushing upward with the front leg Stand with your feet together, arms straight out to the sides at shoulder height Jump, clapping your hands in front of your chest and spreading your feet Without pausing, quickly return to the starting position SHAKY WHEEL Stand with feet hip width apart and knees slightly bent Bring your arms in front of your body, bent as if you were holding onto a steering wheel Simulate moving the wheel, shakily from side to side, back and forth SHUFFLE SPRINT Stand in one spot Begin moving your arms and feet at an extremely fast pace as if you were sprinting outdoors SIDE LUNGES Stand with your feet shoulder width apart Step to the side bending your knee 90 degrees into a squat-like position Return to the starting position by pushing upward with the side leg Alternate between legs

13 EXERCISE INSTRUCTIONS 13 SIDE PLANK Beginning in the push-up position (on knees or toes), lower your body weight onto your forearms Turn your body onto one forearm and stack your feet Your arm should be directly beneath your shoulders and your elbow pressed against the floor Raise your arm up toward the ceiling while maintaining your balance, looking toward the ceiling Engage your abdomen, pulling your belly button toward your spine Your body should make a straight line from your heels to the back of your head SIDE-TO-SIDE JUMP (feet together) Begin standing with your feet together Jump to the right, landing with both feet together Jump to the left, landing with both feet together Try to jump as high as you can SINGLE LEG CHOPS Stand and hold a medicine ball with both hands Raise ball above head with arms bent Lower ball toward floor at a moderate pace while raising one of your legs out behind you Continue to raise and lower ball, alternating legs SINGLE LEG DEADLIFT Begin by standing up straight with both feet flat on the ground Bending at the hips, begin lowering your arms down toward your feet Keep one foot on the ground and raise the opposite foot behind you Be sure to keep your spine and your back leg relatively straight while bending Stand back up straight without placing your foot back on the floor, and alternate legs Note: to modify this exercise, hold on to a sturdy surface such as a chair for help with balance SIT UP (stability ball) Sit on the stability ball with your feet flat on the floor Slowly begin walking your feet forward, resting your back on the ball

14 EXERCISE INSTRUCTIONS 14 Knees are bent to about 90 degrees Thighs should be parallel to the floor and feet shoulder-width apart Place your hands beside your head Sit up half way, while engaging your abdominal and core muscles SIT UP SQUAT Lay on the floor with knees bent and feet flat on the floor Cross arms over your chest in an X formation Sit all the way up, bringing your elbows to your knees while engaging your abdominal muscles Lower yourself back down Note: to modify this exercise, have someone gently stand on your toes Start with both arms extended in front of you at shoulder level Position your feet shoulder width apart Tighten your abdominal muscles, pushing your belly button toward your spine Lower your body until your thighs are parallel to the ground Do not lift your heels from the ground Keep your knees in line with your toes Tighten your buttocks and leg muscles As you lower yourself, breathe in and when you straighten up, exhale TIP: mimic the action of sitting in a chair SQUAT AND BACKWARD KICK Stand feet shoulder width apart Hold hands up at chest height with bent elbows Tighten your abdominal muscles, pushing your belly button toward your spine Lower your body until your thighs are parallel to the ground Lift one leg and kick backwards Tighten your buttocks and leg muscles Alternate between legs SQUAT AND JAB Start with both arms extended in front of you at shoulder level Position your feet shoulder width apart

15 EXERCISE INSTRUCTIONS 15 Tighten your abdominal muscles, pushing your belly button toward your spine Lower your body until your thighs are parallel to the ground Punch your arm in front of you Tighten your buttocks and leg muscles Alternate between arms SQUAT AND JIVE Lower yourself to half-squat, your legs slightly wider than shoulder width Keep fists held in front of your face Shift your body weight to your left leg Straighten your right leg and tap it to the side Reverse the movement and repeat on the opposite side, shifting back and forth SQUAT AND UPPERCUT Start with both arms extended in front of you at shoulder level Position your feet shoulder width apart Tighten your abdominal muscles, pushing your belly button toward your spine Lower your body until your thighs are parallel to the ground Punch your arm upwards toward to ceiling Alternate between arms SQUAT JUMPS Stand with feet shoulder width apart Tighten your abdominal muscles, pushing your belly button toward your spine Lower your body until your thighs are parallel to the ground Push off from both feet and jump up SQUAT WITH OVERHEAD PRESS SPRINKLER Stand with your feet shoulder width apart and hold your medicine ball with both hands at chest height Tighten your abdominal muscles, pushing your belly button toward your spine Squat by lowering your body until your thighs are parallel to the ground As you push back up to the standing position, raise the medicine ball up over your head Stand with feet shoulder width apart

16 EXERCISE INSTRUCTIONS 16 STAR JACKS Extend one arm straight out at chest height Touch your ear with your other hand, elbow out Twist your body in a small jerky movement as far as you can in one direction Keep your feet planted Repeat in opposite direction as if you were a sprinkler Stand with your feet together Arms are together stretched out in front of you at chest height Jump while spreading feet apart and raising arms up over head Without pausing, quickly return to the starting position SUMO SQUAT Start with both arms extended in front of you at shoulder level Position your feet wider than shoulder width apart Tighten your abdominal muscles, pushing your belly button toward your spine Lower your body until your thighs are parallel to the ground Do not lift your heels from the ground Keep your knees in line with your toes Tighten your buttocks and leg muscles As you lower yourself, breathe in and when you straighten up, exhale TIP: mimic the action of sitting in a chair TOE TOUCHES TUCK JUMPS UP-DOWNS Stand with your feet together Keep your legs straight and bend at the waist Try to touch your toes, right hand to left toes Return to standing position and repeat, alternating sides Stand with knees slightly bent with your feet shoulder width apart Jump straight up in the air as high as you can, bringing your knees to your chest Begin in a standard push-up position (from knees or toes) Arms fully extended

17 EXERCISE INSTRUCTIONS 17 Lower yourself down to both forearms, making sure the elbows are under the shoulders Push yourself back to the start position with your arms fully extended Keep your abdomen engaged and your body in a straight line WALL PUSH UP Stand facing a wall Hands are on the wall in front of you at shoulder height Bending at the elbows, lower your body towards the wall Push your body back up WALL SQUAT/SIT Stand and lean your back against the wall Slide your body down by bending your knees at about a 90 degree angle Hold this position

Exercise Module. A New Leaf. Choices for Healthy Living

Exercise Module. A New Leaf. Choices for Healthy Living Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active

More information

EXERCISE DESCRIPTIONS PHASE I Routine #1

EXERCISE DESCRIPTIONS PHASE I Routine #1 EXERCISE DESCRIPTIONS PHASE I Routine #1 Hip Mobility Exercise: Forward Out-In Movement: Raise leg out to the side, and rotate around to the front. Keep shin/thigh angle at 90 degrees. Exercise: Backward

More information

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective

More information

SAMPLE WORKOUT Full Body

SAMPLE WORKOUT Full Body SAMPLE WORKOUT Full Body Perform each exercise: 30 secs each x 2 rounds or 2-3 sets of 8-12 reps Monday & Wednesday or Tuesday & Thursday Standing Squat Muscles: glutes (butt), quadriceps (thigh) Stand

More information

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface. Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface

More information

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Warm Up- Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Protocol- All exercises will be done for 2 sets of 10 repetitions. After the

More information

Shoulders (free weights)

Shoulders (free weights) Dumbbell Shoulder Raise Dumbbell Shoulder Raise 1) Lie back onto an incline bench (45 or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Bring the DB

More information

Physical Capability Strength Test: One Component of the Selection Process

Physical Capability Strength Test: One Component of the Selection Process Physical Capability Strength Test: One Component of the Selection Process One aspect of the Power Systems Institute selection process is to successfully complete and achieve a passing score on a physical

More information

Cardiac Rehab Program: Stretching Exercises

Cardiac Rehab Program: Stretching Exercises Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles

More information

try Elise s toning exercise plan

try Elise s toning exercise plan try Elise s toning exercise plan Whether you want to start things off slow and gradually build up your fi tness, or begin with a challenge, Elise s toning exercise programme is designed for all levels.

More information

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal

More information

Lower Body Strength/Balance Exercises

Lower Body Strength/Balance Exercises Compliments of (Medical Group Name & Phone # to be inserted here) Lower Body Strength/Balance Exercises Hip Flexion Strengthens thigh and hip muscles. Use ankle weights, if you are ready to. Stand to the

More information

30 minute shoulder sculpting workout

30 minute shoulder sculpting workout 30 minute shoulder sculpting workout Go to failure on each set, so choose the weight best suited for you. Don t take a break in between sets unless stated. Military Press- 10 reps, Lateral raises- 12 reps,

More information

BEACH VOLLEYBALL TRAINING PROGRAM

BEACH VOLLEYBALL TRAINING PROGRAM 2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks

More information

Chronos - Circuit Training Bodyweight

Chronos - Circuit Training Bodyweight Outline Chronos - Circuit Training Bodyweight 1. Mountain climbers doubles x 10 2. Mountain climbers singles x 10 each leg 3. Mountain climbers singles out x 10 each leg 4. Mountain Climbers Doubles out

More information

Clasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips

Clasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips Warm Up Exercises Jump Rope Ankle Bounces Jumping Jacks Using a fast twirl, rapidly jump up and down using spring in the feet and ankles, not in knees. V-Jumps Rapidly jump up and down using spring in

More information

Exercises for older people

Exercises for older people Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the

More information

Basic Training Exercise Book

Basic Training Exercise Book Basic Training Exercise Book Basic Training Exercise Book Instructions The exercises are designed to challenge the major muscles groups every day, approximately every 2 to 3 hours., for a total of 6 times

More information

33 Resistance Band Exercises You Can Do Anywhere

33 Resistance Band Exercises You Can Do Anywhere Published on Greatist (http://greatist.com) Source URL: http://greatist.com/fitness/resistance-band-exercises Submitted by Kellie Davis 33 Resistance Band Exercises You Can Do Anywhere Illustrations by

More information

Lower Body Exercise One: Glute Bridge

Lower Body Exercise One: Glute Bridge Lower Body Exercise One: Glute Bridge Lying on your back hands by your side, head on the floor. Position your feet shoulder width apart close to your glutes, feet facing forwards. Place a theraband/mini

More information

Low Back Pain: Exercises

Low Back Pain: Exercises Low Back Pain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you

More information

The 11+ A complete warm-up program

The 11+ A complete warm-up program The 11+ A complete warm-up program Part 1 & 3 A A }6m Part 2 B A: Running B: Jog back B! FIELD SET-UP A: Running exercise B: Jog back The course is made up of 6 pairs of parallel cones, approx. 5-6m apart.

More information

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength Two sets of 40 repetitions each. Stand with your feet pointed straight and hip-width apart. Place your fingertips

More information

12 Week Do-it-Yourself Fitness Program

12 Week Do-it-Yourself Fitness Program 12 Week Do-it-Yourself Fitness Program Created by Brad Awalt, MS, ACSM Assistant Manager, Health Plus brad.awalt@vanderbilt.edu January 2011 Do you have a goal to begin an exercise routine, but not sure

More information

Stretching in the Office

Stretching in the Office Stretching in the Office Legs: Quads, Hamstrings, IT band, Hip flexors, Gluts, Calves Quads: Standing @ desk maintaining upright posture, grab one leg @ a time by foot or ankle and bring it towards backside

More information

Functional Firefighter Fitness

Functional Firefighter Fitness Functional Firefighter Fitness The information provided is for informational purposes only and is not intended as a substitute for the advice of, or treatment that may be prescribed by your physician.

More information

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE 2007 OFF SEASON WORKOUT Our off season workout is centered around Speed, Agility & Quickness which are athletic attributes that are very trainable

More information

Lumbar/Core Strength and Stability Exercises

Lumbar/Core Strength and Stability Exercises Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,

More information

Exercises for Low Back Injury Prevention

Exercises for Low Back Injury Prevention DIVISION OF AGRICULTURE RESEARCH & EXTENSION University of Arkansas System Family and Consumer Sciences Increasing Physical Activity as We Age Exercises for Low Back Injury Prevention FSFCS38 Lisa Washburn,

More information

The Lose-the-Last-1o-Pounds Workout

The Lose-the-Last-1o-Pounds Workout Printable Workout: www.myfitstation.com The Lose-the-Last-1o-Pounds Workout From The Women s Health Big Book of Exercises Phase 1) Week 1-4 It s time to finish off that fat for good! This 8-week plan from

More information

HELPFUL HINTS FOR A HEALTHY BACK

HELPFUL HINTS FOR A HEALTHY BACK HELPFUL HINTS FOR A HEALTHY BACK 1. Standing and Walking For correct posture, balance your head above your shoulders, eyes straight ahead, everything else falls into place. Try to point toes straight ahead

More information

Fact sheet Exercises for older adults undergoing rehabilitation

Fact sheet Exercises for older adults undergoing rehabilitation Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,

More information

Ensure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear.

Ensure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear. Page 1 Safety Ensure that the chair you use is sturdy and stable. Wear comfortable clothes and supportive footwear. Prepare a space and have your exercise band and a glass of water (for afterwards) ready

More information

CHAPTER 3: BACK & ABDOMINAL STRETCHES. Standing Quad Stretch Athletic Edge - www.athleticedge.biz - (650) 815-6552

CHAPTER 3: BACK & ABDOMINAL STRETCHES. Standing Quad Stretch Athletic Edge - www.athleticedge.biz - (650) 815-6552 CHAPTER : BACK & ABDOMINAL STRETCHES Standing Quad Stretch ) Stand and grasp right ankle with same hand, use a wall or chair to Lower maintain Back balance with left hand. Maintain an upright Stretches

More information

No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe

No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe Introduction Program designed to be performed in a circuit. Perform exercises in sequence without rest 2-3 times. Increase

More information

NoSkinnies.com Workout Breakdown

NoSkinnies.com Workout Breakdown Monday 20 minutes Cardio Weight Reps Notes Abs 2 min Run in Place 32 Jumping Jacks Abs Training Perform Each Set 3 times 30 Second Plank 30 Sit in V with feet lifted; tap weight side to side 8 30 Climb

More information

KNEE EXERCISE PROGRAM

KNEE EXERCISE PROGRAM KNEE PROGRAM INTRODUCT ION Welcome to your knee exercise program. The exercises in the program are designed to improve your knee stability and strength of the muscles around your knee and hip. The strength

More information

Exercises for the Hip

Exercises for the Hip Exercises for the Hip Gluteal Sets: Lie on your back, tighten buttocks and hold for 3-5 seconds. Repeat 20 times. Supine Hip ER/IR: Lie on your back with legs straight. Gently rotate knees out and in limited

More information

Sutton & Cheam Swimming Club. Land Training for Swimming and Water Polo

Sutton & Cheam Swimming Club. Land Training for Swimming and Water Polo Sutton & Cheam Swimming Club Land Training for Swimming and Water Polo Why do we need to perform land work? Many of the basics for swimming and water polo can be gained by experiencing activities out

More information

Care at its Best! Foam Roller Exercise Program

Care at its Best! Foam Roller Exercise Program Foam Roller Exercise Program Foam rollers are a popular new addition the gym, physical therapy clinics or homes. Foam rollers are made of lightweight polyethyline foam. Cylindrical in shape, foam rollers

More information

Strength Training HEALTHY BONES, HEALTHY HEART

Strength Training HEALTHY BONES, HEALTHY HEART Strength Training HEALTHY BONES, HEALTHY HEART No matter what your age, strength training can improve your bone health and your balance. As we age, our bones lose both tissue and strength. This condition

More information

Stair Workouts Get in Shape: Step up

Stair Workouts Get in Shape: Step up Stair Workouts Get in Shape: Step up Warning: If you feel any knee pain, refrain from continuing that particular exercise. Avoid the no pain, no gain motto and modify with regular walking or any activity

More information

Rehabilitation Exercises for Shoulder Injuries Pendulum Exercise: Wal Walk: Back Scratcher:

Rehabilitation Exercises for Shoulder Injuries Pendulum Exercise: Wal Walk: Back Scratcher: Rehabilitation Exercises for Shoulder Injuries Begin these exercises when your pain has decreased about 25% from the time when your injury was most painful. Pendulum Exercise: Lean over with your uninjured

More information

20 Great Exercises for Women

20 Great Exercises for Women 20 Great Exercises for Women Life Gym, 3 Castell Close, Enterprise Park Swansea SA7 9FH Tel: 01792 547777 www.lifegyms.co.uk Source: www.womensfitness.co.uk 2 When it comes to fitness experts say that

More information

6 Week Body Transformation At Home Workouts

6 Week Body Transformation At Home Workouts 6 Week Body Transformation At Home Workouts Ok, so here are the workouts for the program. You will do 3-4 workouts per week, for example on a Monday Wednesday Friday schedule. You can do this whatever

More information

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2

More information

SHOULDER PULL DOWNS. To learn efficient use of the shoulder blades and arms while maintaining a neutral spine position.

SHOULDER PULL DOWNS. To learn efficient use of the shoulder blades and arms while maintaining a neutral spine position. SHOULDER INTRODUCT ION Welcome to your shoulder exercise program The exercises in the program are designed to improve your shoulder mobility, posture and the control of the muscles in your neck and shoulder

More information

1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side 3 x 20-30s. 2. Single-leg jumping 7. Y-position 5-10 reps 2 x 10 reps each arm

1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side 3 x 20-30s. 2. Single-leg jumping 7. Y-position 5-10 reps 2 x 10 reps each arm Beach Volleyball program - Level 1 1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side Keep knee over toe 5-7 cuts on each side Squeeze shoulder blades together Lift arms Thumb pointing upwards 2. Single-leg

More information

CB Athletic Consulting, Inc. www.ttmembers.com

CB Athletic Consulting, Inc. www.ttmembers.com About Craig Ballantyne & Turbulence Training Craig Ballantyne, CSCS, M.Sc., is a Strength & Conditioning coach in Toronto, author of Turbulence Training, a contributing author to Men s Health and Women

More information

Spine Conditioning Program Purpose of Program

Spine Conditioning Program Purpose of Program Prepared for: Prepared by: OrthoInfo 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.

More information

Chair Exercises For Older Adults

Chair Exercises For Older Adults Chair Exercises For Older Adults Many of these exercises were adapted from these sources: National Institute on Aging, Exercise: A Guide from the National Institute on Aging, 2001, http://www.nia.nih.gov/healthinformation/publications/exerciseguide/.

More information

The Breathe Better resource has been developed in partnership with Wintec s Centre for Sport Science and Human Performance with funding provided by

The Breathe Better resource has been developed in partnership with Wintec s Centre for Sport Science and Human Performance with funding provided by BREATHE BETTER The Breathe Better resource has been developed in partnership with Wintec s Centre for Sport Science and Human Performance with funding provided by the Wintec Research Office through a research

More information

Speed, Agility, Quickness Training

Speed, Agility, Quickness Training Speed, Agility, Quickness Training Goal: To develop Speed, Agility, and Quickness (SAQ) and functional football strength for young football players through a consistent and safe format. Place the stations

More information

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete

More information

Instructor Training Program Levels 1 through 4 Uneven Bars

Instructor Training Program Levels 1 through 4 Uneven Bars USA Gymnastics Online: Technique: Uneven Bars Page 1 of 9 Instructor Training Program Levels 1 through 4 Uneven Bars Level 1 - Uneven Bars MOUNT: BACK HIP PULLOVER Grasp bar with hands "shoulder width"

More information

THREE SPECIALLY CREATED WORKOUTS

THREE SPECIALLY CREATED WORKOUTS THREE SPECIALLY CREATED WORKOUTS PIERRE POZZUTO, PERSONAL TRAINER One of the UK s most renowned personal trainers, Pierre s celebrity clients include Keira Knightley and Gordon Ramsay. Starting out as

More information

Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest and shoulders.

Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest and shoulders. ILLUSTRATED EXERCISE #4 PAGE 1 2012 Bringing the Body to the Stage and Screen and Beyond by Annette Lust 1 Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest

More information

Basic Stretch Programme 3. Exercise Circuit 4

Basic Stretch Programme 3. Exercise Circuit 4 Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should

More information

2015 Cheer Squad Summer Strength & Conditioning

2015 Cheer Squad Summer Strength & Conditioning 2015 Cheer Squad Summer Strength & Conditioning Hello Cheer Squad, Welcome to 1 st annual summer conditioning program for Rams Cheer Squad. In order to maximize your potential as a Cheer Squad member you

More information

Strength Training for the Runner

Strength Training for the Runner Strength Training for the Runner Strength Training for the Runner What? The goal of resistance training for runners is not necessarily adding muscle mass but 1. improving muscular strength, 2. improving

More information

are you reaching your full potential...

are you reaching your full potential... T h e r e s n o s u c h t h i n g a s b a d e x e r c i s e - j u s t e x e r c i s e d o n e b a d l y FIT for sport are you reaching your full potential... These tests are a series of exercises designed

More information

Most Effective Abdominal Exercises

Most Effective Abdominal Exercises The following abdominal exercises, when done correctly, will give you an incredible workout. They are suitable for both men and women. Most Effective Abdominal Exercises You have full rights to distribute

More information

ACL Reconstruction Rehabilitation

ACL Reconstruction Rehabilitation ACL Reconstruction Rehabilitation The following exercises are commonly used for rehabilitation following ACL reconstruction surgery. However, each knee surgery is unique and each person s condition is

More information

Knee Conditioning Program. Purpose of Program

Knee Conditioning Program. Purpose of Program Prepared for: Prepared by: OrthoInfo 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.

More information

Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING

Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING Have a ball SWISS BALL EXERCISES SWISS BALL TRAINING 2 Swiss Ball training is an excellent way to build 'core body strength' and have some fun at the same time. Training on the Ball forces you to use muscles

More information

by Ellen Saltonstall and Dr. Loren Fishman

by Ellen Saltonstall and Dr. Loren Fishman 10 Yoga Poses for Low Back Pain Prevention by Ellen Saltonstall and Dr. Loren Fishman Introduction This series of poses is designed to prevent future back pain and also to relieve back pain that you may

More information

Kelly Corso MS, ATC, CES, FMSC, CSST

Kelly Corso MS, ATC, CES, FMSC, CSST ACL Injury Prevention Program Kelly Corso MS, ATC, CES, FMSC, CSST What is the ACL??? The ACL or anterior cruciate ligament, attaches the front top portion of the shin bone (tibia) to the back bottom portion

More information

During the breathing exercises, it is important not to use your neck or shoulder muscles. Generally, ten breath cycles per session is adequate.

During the breathing exercises, it is important not to use your neck or shoulder muscles. Generally, ten breath cycles per session is adequate. Cool-Down Breathing Exercises Overview Breathing exercises help make use of the entire lung and keep the chest muscles active. They allow for more oxygen with each breath and to breathe with less effort.

More information

THE BIG SIX. Six Best Volleyball Strength Training Exercises. By Dennis Jackson, CSCS www.strength-and

THE BIG SIX. Six Best Volleyball Strength Training Exercises. By Dennis Jackson, CSCS www.strength-and THE BIG SIX Six Best Volleyball Strength Training Exercises By Dennis Jackson, CSCS www.strength-and and-power power-for for-volleyball.com THE SQUAT What it is The two most common squatting exercises

More information

Always warm up before commencing any exercise. Wear the correct clothing and footwear; do not train if you are unwell or injured.

Always warm up before commencing any exercise. Wear the correct clothing and footwear; do not train if you are unwell or injured. SUGGESTED FITNESS PROGRAMME General Exercise Guidance Good exercise training advice is highly specific to the individual. It should be understood, therefore, that the advice provided here can only be general.

More information

Kennedy s Disease Smart Exercise Guide. Part II Physical Therapist Recommendations

Kennedy s Disease Smart Exercise Guide. Part II Physical Therapist Recommendations Kennedy s Disease Smart Exercise Guide Part II Physical Therapist Recommendations Updated January 22, 2009 TABLE OF CONTENTS The Concept Exercise and Kennedy s Disease...3 Instructions...3 Do No Harm...3

More information

Low Back Pain Exercises Interactive Video Series Transcript July 2013

Low Back Pain Exercises Interactive Video Series Transcript July 2013 Introduction Low Back Pain Exercises Interactive Video Series Transcript July 2013 ** Note: If an exercise causes an increase in your pain, stop the exercise.** [Music introduction; Dr. John Sheehan onscreen]

More information

Keep fit at the workplace! A simple training programme for more exercise at the workplace.

Keep fit at the workplace! A simple training programme for more exercise at the workplace. Keep fit at the workplace! A simple training programme for more exercise at the workplace. INTRODUCTION Dear Readers, Keeping your body in one position, such as sitting or standing for a long time, results

More information

FUNCTIONAL STRENGTHENING

FUNCTIONAL STRENGTHENING FUNCTIONAL STRENGTHENING *This group of exercises are designed to increase leg and core endurance and stability as related to bipedal functional activities. *Perform this program for 4-6 weeks. It is ideal

More information

Whole Hand Activities

Whole Hand Activities Activities Walk & Flip 5 Baton Twirl Rotate the pencil in, around and between all your fingers like it was a baton. 10 Walk your fingers up the pencil (your index will look like an inchworm climbing the

More information

Spinal Exercise Program/Core Stabilization Program Adapted from The Spine in Sports: Robert G. Watkins

Spinal Exercise Program/Core Stabilization Program Adapted from The Spine in Sports: Robert G. Watkins Spinal Exercise Program/Core Stabilization Program Adapted from The Spine in Sports: Robert G. Watkins Below is a description of a Core Stability Program, designed to improve the strength and coordination

More information

Physical & Occupational Therapy

Physical & Occupational Therapy In this section you will find our recommendations for exercises and everyday activities around your home. We hope that by following our guidelines your healing process will go faster and there will be

More information

Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels

Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels Turbulence Training Bodyweight Workout 4-Week Program Craig Ballantyne, CSCS, MS, presents Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels For more

More information

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance The Santa Monica Orthopaedic and Sports Medicine Research Foundation The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics,

More information

stretches and exercises

stretches and exercises stretches and exercises The enclosed sheets contain stretches and exercises which can be used to delay and minimise the development of contractures and deformities occurring in children with Duchenne muscular

More information

total hip replacement

total hip replacement total hip replacement EXCERCISE BOOKLET patient s name: date of surgery: physical therapist: www.jointpain.md Get Up and Go Joint Program Philosophy: With the development of newer and more sophisticated

More information

Don t. Hamstrings. Calf Muscles. both legs 2-3 times. stretch is felt in the back of the calf. Repeat with both legs 2-3 times.

Don t. Hamstrings. Calf Muscles. both legs 2-3 times. stretch is felt in the back of the calf. Repeat with both legs 2-3 times. Remember to: Warm-up your muscles first before stretching (e.g. stretch after walking). Stretch until you feel mild discomfort, not pain. Never bounce or force a stretch. Hold the stretch for 10-30 seconds

More information

Starting position: Lying with knees bent up and feet flat on floor/bed about 12" (30cms) apart

Starting position: Lying with knees bent up and feet flat on floor/bed about 12 (30cms) apart Exercise 3 Bridging Starting position: Lying with knees bent up and feet flat on floor/bed about 12" (30cms) apart Tighten your buttocks, then raise them off the floor to form a bridge, then hold. Then

More information

Sue Schuerman, PT, GCS, PhD UNLVPT

Sue Schuerman, PT, GCS, PhD UNLVPT Sue Schuerman, PT, GCS, PhD UNLVPT Exercise & Physical Activity (Your Everyday Guide from the National Institute on Aging) Go4Life Retain our physical and mental health Continue to do the things we enjoy

More information

Info. from the nurses of the Medical Service. LOWER BACK PAIN Exercise guide

Info. from the nurses of the Medical Service. LOWER BACK PAIN Exercise guide Info. from the nurses of the Medical Service LOWER BACK PAIN Exercise guide GS/ME 03/2009 EXERCISE GUIDE One of the core messages for people suffering with lower back pain is to REMAIN ACTIVE. This leaflet

More information

FRNSW Physical Aptitude Test Candidate Preparation Guide

FRNSW Physical Aptitude Test Candidate Preparation Guide FRNSW Physical Aptitude Test Candidate Preparation Guide TABLE OF CONTENTS PART 1 Introduction & General s for Your Training Program PART 2 Physical Activity Readiness Questionnaire (PAR Q) PART 3 Functional

More information

ANKLE STRENGTHENING INTRODUCTION EXERCISES SAFETY

ANKLE STRENGTHENING INTRODUCTION EXERCISES SAFETY ANKLE STRENGTHENING INTRODUCTION Welcome to your Ankle Strengthening exercise program. The exercises in the program are designed to improve your ankle strength, fitness, balance and dynamic control. The

More information

Off Ice Fitness #1. Warm Up/Cool Down Agility Power Strength Core Strength Balance

Off Ice Fitness #1. Warm Up/Cool Down Agility Power Strength Core Strength Balance Off Ice Fitness #1 Warm Up/Cool Down Agility Power Strength Core Strength Balance Designed Specifically for Pre-Juvenile/Juvenile/Intermediate Skaters and Coaches Contacts for Fitness Equipment Bosu Fitball

More information

Conditioning the GAA Player

Conditioning the GAA Player Requirement Before starting any exercise regime you should: consider consulting a qualified fitness or sports adviser to ensure the regime is suitable for you Consult your own doctor if you have a medical

More information

Strengthening Exercises - Below Knee Amputation

Strengthening Exercises - Below Knee Amputation Strengthening Exercises - Below Knee Amputation These exercises will help you strengthen your muscles to best use your prosthetic leg. Do these exercises as directed by your therapist or doctor. Do the

More information

Rehabilitation. Rehabilitation. Walkers, Crutches, Canes

Rehabilitation. Rehabilitation. Walkers, Crutches, Canes Walkers, Crutches, Canes These devices provide support through your arms to limit the amount of weight on your operated hip. Initially, after a total hip replacement you will use a walker to get around.

More information

Edema Exercises. Rehabilitation Home Program. To Improve Drainage

Edema Exercises. Rehabilitation Home Program. To Improve Drainage Rehabilitation Home Program Edema Exercises To Improve Drainage You will improve your lymph flow by doing a few exercises each day. These exercises are an important part of your home program. They may

More information

Preventing Falls. Strength and balance exercises for healthy ageing

Preventing Falls. Strength and balance exercises for healthy ageing Preventing Falls Strength and balance exercises for healthy ageing Exercise should be comfortable and fun. To get the most out of your home exercise book, join a class for older people to check your exercises

More information

MOON SHOULDER GROUP. Rotator Cuff Home Exercise Program. MOON Shoulder Group

MOON SHOULDER GROUP. Rotator Cuff Home Exercise Program. MOON Shoulder Group MOON Shoulder Group For information regarding the MOON Shoulder Group, talk to your doctor or contact: Rosemary Sanders 1215 21 st Avenue South 6100 Medical Center East Vanderbilt University Medical Center

More information

Rotator Cuff Home Exercise Program MOON SHOULDER GROUP

Rotator Cuff Home Exercise Program MOON SHOULDER GROUP Rotator Cuff Home Exercise Program MOON SHOULDER GROUP Introduction The MOON Shoulder group is a Multi-center Orthopaedic Outcomes Network. In other words, it is a group of doctors from around the country

More information

Otago Exercise Program Activity Booklet

Otago Exercise Program Activity Booklet Head Movements Stand up tall and look ahead. Slowly turn your head as far as you can to the right. Slowly turn your head as far as you can to the left. Repeat five times to each side. 44 Neck Movements

More information

ROTATOR CUFF HOME EXERCISE PROGRAM

ROTATOR CUFF HOME EXERCISE PROGRAM ROTATOR CUFF HOME EXERCISE PROGRAM Contact us! Vanderbilt Sports Medicine Medical Center East, South Tower, Suite 3200 1215 21st Avenue South Nashville, TN 37232-8828 For more information on this and other

More information

-Balance on hands and feet rolling the upper hamstring area.

-Balance on hands and feet rolling the upper hamstring area. -Begin w/roller around mid balance w/ back flat on ground, put hands behind head. -Slowly roll to mid/upper shoulder blade area. -Roll to right or left to emphasize one side. Thoracic Spine Mobility -Sit

More information

SHOULDER EXERCISE ROUTINE

SHOULDER EXERCISE ROUTINE 8 SHOULDERS The shoulders are the key to many full-bodied movements. Skill in such sports as swimming, baseball, golf, and tennis and other racquet sports is improved with the help of strong shoulders.

More information