FOR THE SERVICE MEMBER: Rx3 REHABILITATION PROGRAM

Size: px
Start display at page:

Download "FOR THE SERVICE MEMBER: Rx3 REHABILITATION PROGRAM"

Transcription

1 CREATED BY THE HUMAN PERFORMANCE RESOURCE CENTER / HPRC-ONLINE.ORG / FROM THE CONSORTIUM FOR HEALTH AND MILITARY PERFORMANCE HUMAN PERFORMANCE RESOURCE CENTER Injury/Condition: Injury/Condition: What is shoulder pain? FOR THE SERVICE MEMBER: Rx3 ILITATION PROGRAM Shoulder Pain Shoulder pain is characterized by dysfunction of or damage to the muscles, tendons, or ligaments that control movement and provide stability to the shoulder joint. Shoulder pain can result in limited movement and weakness in and around the shoulder joint. The exact causes are varied and can be difficult to identify. Some possible causes include altered mechanics of the shoulder blade, repetitive overhead activities such as lifting, and weakness or tightness in the muscles comprising the shoulder joint. What are the symptoms of shoulder pain? Symptoms of shoulder pain include pain around or within the shoulder joint, especially with reaching or overhead movements, feelings of weakness in the shoulder and arm, a clicking or catching during movements, and an inability to move your arm through its normal range of motion. The pain can come on slowly or quickly and is often worse when you lift your arm overhead. Symptoms may disrupt your sleep patterns and affect your ability to perform normal daily tasks such as shampooing hair, putting on clothes, lifting groceries, or playing with children. Is there a test for shoulder pain? Your healthcare provider will ask you about your symptoms and will perform a physical exam. Depending on your age and your specific symptoms, your doctor may or may not order imaging tests (X-ray, MRI, CT scan, or bone scan) to help with the diagnosis. How is shoulder pain treated? The mainstay of shoulder pain treatment is through physical rehabilitation: performing exercises and stretches to increase the strength, endurance, and flexibility of the muscles of the shoulder, arm, and upper back. Exercises in this program are organized by phases based on how far along you are in the recovery process. Unless your healthcare provider tells you otherwise, start with Phase 1. Advance to the next phase no sooner than 3 weeks and only when you feel you have mastered the exercises and can perform them with minimal effort and discomfort. If you have pain during or after the Phase 1 exercises, or if you have questions about when to go on to the next phase, check with your healthcare provider. Each phase includes a session of stretches, shoulder and core exercises, and a cardio component. Make sure you do all the parts of each session in order. Perform the session at least 3 days a week, increasing to 5 days a week as it becomes easier. Each exercise session should take about 20 minutes, plus the cardio component, and less than 15 minutes for stretching. You will need very little equipment for this program. The overall goal of this program is to reduce your shoulder pain and increase your overall physical fitness. Your healthcare provider may recommend using these exercises along with another treatment plan.

2 Phase 1: Stretches Perform in the order listed, holding each stretch for sec and taking a brief rest between reps. 2 3 reps Phase 1: seconds each Rest 5 10 sec 1. Self-Massage Upper Back Starting position: Lie with your back on the floor, with your knees bent and your arms crossed, with a tennis ball, foam roller, or similar object between the floor and your upper back. How to perform: Support your body weight with your legs, moving up, down, and around your upper back. Try to relax your body, especially the area you re rolling. Give extra attention and time to areas in the muscles that feel sore. To make the stretch more challenging, try extending each arm to the side or overhead so you can massage the muscles on the sides of your back and under your armpits. 2. Standing Cross-arm Stretch Starting position: Stand with good posture: head up, chest up, arms relaxed at your side. How to perform: Lift the arm of your injured shoulder in front of you, grasp it with the opposite hand or arm, and pull it across your body. Hold for sec. 3. Standing Chest Stretch (Low and High) Starting position: Stand next to the outside corner of a wall or a doorframe. Lift your injured arm to the side at shoulder height, bend your elbow 90 degrees, and rest your forearm on the wall or doorframe (see photo). How to perform: Using the wall or doorframe to keep your forearm immobile, lean or step forward so you push into and past the corner, stretching the front of your shoulder and chest muscles. Hold for sec. Repeat with your elbow raised to ear level. 4. Bent-over Lat Stretch Starting position: Stand 3 4 feet in front of the outside corner of a wall or a doorframe. How to perform: Extend your injured arm out, lightly grabbing the edge of the doorframe or wall. Bend your torso forward and sit back into your hips. Try to relax the arm that is extended. You should feel a stretch under the armpit and toward the side of your back. Hold for sec.

3 Phase 1: Shoulder Exercises Perform 10 reps (repetitions) of each exercise in order (1 5), and then repeat the entire cycle for a total of 3 sets with minimal rest between exercises. Many of the shoulder exercises require elastic tubing or bands when the weight of your body alone does not provide enough resistance. 10 reps each 3 sets Cycle all exercises Minimal rest between exercises 1. Lying Ys, Ts, and Ws Phase 1: Starting position: Lie on your stomach with your chest just off the edge of a bed, flat bench, or physioball, with your arms/shoulders hanging down towards the ground, relaxed. How to perform: Keeping your head and neck in a neutral position (looking down toward the ground), pull your shoulders down and back as if you were trying to place your shoulder blades in your back pants pockets. Lying Ys: While keeping shoulders down and back, lift your straight arms up and overhead in a Y shape, with thumbs pointing towards the ceiling. Pinch your shoulder blades together. Hold this position for 3 seconds before slowly returning to the starting position. Perform 10 reps and take a brief rest if necessary before moving on to lying Ts. Lying Ts: While keeping shoulders down and back, lift your arms up in a T shape, arms straight and stretched out to your side, with thumbs pointing towards the ceiling. Pinch your shoulder blades together. Hold this position for 3 seconds before slowly returning to the starting position. Perform 10 reps and take a brief rest if necessary before moving on to lying Ws. Lying Ws: While keeping shoulders down and back, lift your arms up in a W shape, elbows bent and pulled in towards the ribs, with thumbs pointing towards the ceiling. Pinch your shoulder blades together. Hold this position for 3 seconds before slowly returning to the starting position. Perform 10 reps and take a brief rest if necessary before moving on to the shoulder internal rotation exercise. Add repetitions (up to 20 reps each) to make the exercise more challenging. 2. Shoulder Internal Rotation (Elbow In) Starting position: Attach an elastic band to a safe anchor point at about bellybutton height. Stand with your injured side facing the anchor point and your shoulders down and back. On your injured side, pinch a towel between your elbow and your ribcage, with your elbow bent 90 degrees. Hold the end of the band with your injured arm so there is light resistance on the band. How to perform: Keeping your shoulders down and back and pressure on the towel, rotate your forearm inward towards your bellybutton. Pause briefly before slowly returning to the start position. Perform on the injured side only. Add repetitions (up to 20 reps), stand further from the wall, or use a thicker elastic band to make the exercise more challenging.

4 3. Shoulder External Rotation (Elbow In) Starting position: Attach an elastic band to a safe anchor point at about bellybutton height. Stand with your uninjured side facing the anchor point and your shoulders down and back. On your injured side, pinch a towel between your elbow and your ribcage, with your elbow bent 90 degrees. Hold the end of the band with your injured arm so there is light resistance on the band. Phase 1: How to perform: Keeping shoulders down and back and pressure on the towel, rotate your forearm outward away from your body. Pause briefly before slowly returning to the start position. Perform on the injured side only. Add repetitions (up to 20 reps), stand further from the wall, or use a thicker elastic band to make the exercise more challenging. 4. Standing Row with Band Starting position: Attach the midpoint of an elastic band to a safe anchor point at about bellybutton height and your shoulders down and back. Hold one end of the band in each hand and stand 3 5 feet away from the anchor point, arms stretched out in front of your body and with a light resistance on the band. How to perform: Keeping shoulders down and back, slowly pull the band towards your body until your hands are almost touching your ribs. Pinch your shoulder blades together. Pause briefly before slowly returning to the starting position. Add repetitions (up to 20 reps), stand further from the wall, or use a thicker elastic band to make the exercise more challenging. 5. Wall V Arm Raise Starting position: Stand with your back flat against a wall, arms at your side, shoulders down and back, and your head, back, and butt touching the wall. How to perform: Keeping your head, back, and butt in contact with the wall and your shoulders down and back, raise both arms at a 45-degree angle to the wall. Raise your arms as high as possible, but not to the point of pain. Pause briefly before slowly returning to the starting position. Add repetitions (up to 20 reps) or use a light-resistance elastic band to make the exercise more challenging.

5 Phase 1: Core Exercises Perform each exercise in the order below, and then repeat 2 more times, alternating the exercises, for a total of 3 sets. 3 sets Alternate exercises (back-to-back) Minimal rest between exercises 1. Glute Bridge with Hold Reps: 10x (with 5 sec hold) Starting position: Lie face up on the ground, knees bent about 60 degrees, with your feet hip-width apart and firmly planted on the floor. How to perform: Lift your hips off the floor, pushing through your heels and squeezing your glutes as you lift your hips. Hold for 5 sec. Do not overextend your back! You should feel the activity mostly in your legs. If you feel strain in your back, lower your hips a bit until you feel your legs and glutes take control, and hold there. Add time to each hold (up to 20 sec) to make the exercise more challenging. Phase 1: 2. Plank (knees down) Reps: 2x (with 15 sec hold) Starting position: Lie face down propped up with your forearms on the ground and your elbows under your shoulders, with both knees bent and a towel beneath to cushion your knees. How to perform: Lift your hips off the ground, creating a bridge from your forearms to your knees. Keep your abs your abdominal muscles tight and your back flat as you hold the position for 30 sec. (Do this in front of a mirror so you can see that you re keeping a straight body position.) To make the exercise more challenging, bridge from forearms to toes, lifting your knees off the ground. However, don t try this unless you can keep a tight-ab, flat-back, straight position. Phase 1: Cardio component Do some kind of low-impact cardio activity at least 3 days a week, and then 5 days a week as it becomes easier. As a general rule, don t increase the volume or intensity of your cardio exercises more than 10% per week. Exercises: Bike, walk, or light jog How to perform: The key is low-impact activity that doesn t cause pain in your shoulder. At this initial stage, the intensity doesn t need to be extreme, as long as you re making progress. Duration: minutes Progression Perform all the exercises outlined in Phase 1 for at least 3 weeks. Move on to Phase 2 when you can complete all the Phase 1 exercises for the maximum recommended sets and repetitions for at least 3 days a week. If you have pain with the Phase 1 exercises, or if you have questions about when you should progress to the next phase, consult your healthcare provider.

6 Phase 2: Stretches Perform in the order listed, holding each stretch for sec and taking a brief rest between reps. 2 3 reps seconds each Rest 5 10 sec 1. Self-Massage Upper Back Phase 2: Starting position: Lie with your back on the floor, with your knees bent and your arms crossed, with a tennis ball, foam roller, or similar object between the floor and your upper back. How to perform: Support your body weight with your legs, moving up, down, and around your upper back. Try to relax your body, especially the area you re rolling. Give extra attention and time to areas in the muscles that feel sore. To make the stretch more challenging, try extending each arm to the side or overhead so you can massage the muscles on the sides of your back and under your armpits. 2. Standing Cross-arm Stretch Starting position: Stand with good posture: head up, chest up, arms relaxed at your side. How to perform: Lift the arm of your injured shoulder in front of you, grasp it with the opposite hand or arm, and pull it across your body. Hold for sec. 3. Standing Chest Stretch (Low and High) Starting position: Stand next to the outside corner of a wall or a doorframe. Lift your injured arm to the side at shoulder height, bend your elbow 90 degrees, and rest your forearm on the wall or doorframe (see photo). How to perform: Using the wall or doorframe to keep your forearm immobile, lean or step forward so you push into and past the corner, stretching the front of your shoulder and chest muscles. Hold for sec. Repeat with your elbow raised to ear level. 4. Bent-over Lat Stretch How to perform: Extend your injured arm out, lightly grabbing the edge of the doorframe or wall. Bend your torso forward and sit back into your hips. Try to relax the arm that is extended. You should feel a stretch under the armpit and toward the side of your back. Hold for sec. Starting position: Stand 3 4 feet in front of the outside corner of a wall or a doorframe.

7 Phase 2: Shoulder Exercises Perform 10 reps (repetitions) of each exercise in order (1 5), and then repeat the entire cycle for a total of 3 sets with minimal rest between exercises. Many of the shoulder exercises require elastic tubing or bands when the weight of your body alone does not provide enough resistance. 10 reps each 3 sets Cycle all exercises Minimal rest between exercises 1. Lying Ys, Ts, and Ws Phase 2: Starting position: Lie on your stomach with your chest just off the edge of a bed, flat bench, or physioball, with your arms/shoulders hanging down towards the ground, relaxed. How to perform: Keeping your head and neck in a neutral position (looking down toward the ground), pull your shoulders down and back as if you were trying to place your shoulder blades in your back pants pockets. Lying Ys: While keeping shoulders down and back, lift your straight arms up and overhead in a Y shape, with thumbs pointing towards the ceiling. Pinch your shoulder blades together. Hold this position for 3 seconds before slowly returning to the starting position. Perform 10 reps and take a brief rest if necessary before moving on to lying Ts. Lying Ts: While keeping shoulders down and back, lift your arms up in a T shape, arms straight and stretched out to your side, with thumbs pointing towards the ceiling. Pinch your shoulder blades together. Hold this position for 3 seconds before slowly returning to the starting position. Perform 10 reps and take a brief rest if necessary before moving on to lying Ws. Lying Ws: While keeping shoulders down and back, lift your arms up in a W shape, elbows bent and pulled in towards the ribs, with thumbs pointing towards the ceiling. Pinch your shoulder blades together. Hold this position for 3 seconds before slowly returning to the starting position. Perform 10 reps and take a brief rest if necessary before moving on to the shoulder internal rotation exercise. Add repetitions (up to 20 reps each) to make the exercise more challenging. 2. Shoulder Internal Rotation (Elbow In) Starting position: Attach an elastic band to a safe anchor point at about bellybutton height. Stand with your injured side facing the anchor point and your shoulders down and back. On your injured side, pinch a towel between your elbow and your ribcage, with your elbow bent 90 degrees. Hold the end of the band with your injured arm so there is light resistance on the band.

8 How to perform: Keeping your shoulders down and back and pressure on the towel, rotate your forearm inward towards your bellybutton. Pause briefly before slowly returning to the start position. Perform on the injured side only. Add repetitions (up to 20 reps), stand further from the wall, or use a thicker elastic band to make the exercise more challenging. Phase 2: 3. Shoulder External Rotation (Elbow In) Starting position: Attach an elastic band to a safe anchor point at about bellybutton height. Stand with your uninjured side facing the anchor point and your shoulders down and back. On your injured side, pinch a towel between your elbow and your ribcage, with your elbow bent 90 degrees. Hold the end of the band with your injured arm so there is light resistance on the band. How to perform: Keeping shoulders down and back and pressure on the towel, rotate your forearm outward away from your body. Pause briefly before slowly returning to the start position. Perform on the injured side only. Add repetitions (up to 20 reps), stand further from the wall, or use a thicker elastic band to make the exercise more challenging. 4. Standing Row with Band Starting position: Attach the midpoint of an elastic band to a safe anchor point at about bellybutton height and your shoulders down and back. Hold one end of the band in each hand and stand 3 5 feet away from the anchor point, arms stretched out in front of your body and with a light resistance on the band. How to perform: Keeping shoulders down and back, slowly pull the band towards your body until your hands are almost touching your ribs. Pinch your shoulder blades together. Pause briefly before slowly returning to the starting position. Add repetitions (up to 20 reps), stand further from the wall, or use a thicker elastic band to make the exercise more challenging. 5. Assisted Pushup Starting position: Place your hands just wider than shoulder width on a bench, table, or step. Begin with a taller bench and work to a lower height over time. How to perform: Your body should be in one straight line with your back flat and your abdominals tight. Starting at the top of the pushup, lower your body by bending your arms until your upper arm is at least parallel to the floor and elbows bent 90 degrees. Do not proceed to the point of pain. Pause briefly before pushing back to the start position. When you can lower completely without feeling pain in your shoulder, then reduce the height of the bench to make the exercise more challenging.

9 Phase 2: Core Exercises Perform each exercise in order (1 3), and then repeat the entire cycle 2 more times, for a total of 3 sets with minimal rest between exercises. 3 sets Cycle all exercises (back-to-back-to-back) Minimal rest between exercises 1. Glute Bridge March Reps: 10x (with 3 sec hold) Starting position: Lie face up on the ground, knees bent about 60 degrees, with your feet hip-width apart and firmly planted on the floor. How to perform: Lift your hips off the floor, pushing through your heels and squeezing your glutes as you lift your hips. Lift one foot slightly off the ground and hold for 3 sec. Alternate sides in a marching fashion, but continue to keep your hips in the same position. Do not overextend your back! You should feel the activity mostly in your legs. If you feel strain in your back, lower your hips a bit until you feel your legs and glutes take control, and hold there. One rep is both legs (2 steps). Add time to each hold (up to 10 sec) to make the exercise more challenging. 2. Plank Reps: 2x (with 15 sec hold) Starting position: Lie face down propped up with your forearms on the ground and your elbows under your shoulders, with legs extended straight. How to perform: Lift your hips off the ground, creating a bridge from your forearms to your toes. Keep your abs your abdominal muscles tight and your back flat as you hold the position for 30 sec. (Do this in front of a mirror so you can see that you re keeping a straight body position.) Add time to each hold (up to 60 sec) to make the exercise more challenging. 3. Side Plank (knees) Reps: 2x each side (with 15 sec hold) Starting position: Lie on your side, propped up on your forearm, with one elbow directly under your shoulder and your hip on the ground. Bend both knees with your feet behind you. How to perform: Lift your hips off the ground, creating a bridge from your forearm to your knee. Keep your abs your abdominal muscles tight and your back straight as you hold the position for 30 sec. Immediately switch to the opposite side before moving to the next activity. Add time to each hold (up to 60 sec) to make the exercise more challenging. Phase 2:

10 Phase 2: Cardio component Do some kind of low-impact cardio activity at least 3 days a week, and then 5 days a week as it becomes easier. As a general rule, don t increase the volume or intensity of your cardio exercises more than 10% per week. Exercises: Running (cushioned track, running trail, or treadmill) Phase 2: How to perform: You should only perform impact running (cushioned track, running trail, or treadmill) a maximum of 3 days per week with a day of rest between running days. If you wish to perform cardio exercise 4 or 5 days a week, you can bike, row, or elliptical for the remaining training days. Duration: minutes Progression Perform all the exercises outlined in Phase 2 for at least 3 weeks. Move on to Phase 3 when you can complete all the Phase 2 exercises for the maximum recommended sets and repetitions for at least 3 days a week. If you have pain with the Phase 2 exercises, or if you have questions about when you should progress to the next phase, consult your healthcare provider.

11 Phase 3: Stretches Perform in the order listed, holding each stretch for sec and taking a brief rest between reps. 2 3 reps seconds each Rest 5 10 sec 1. Self-Massage Upper Back Phase 3: Starting position: Lie with your back on the floor, with your knees bent and your arms crossed, with a tennis ball, foam roller, or similar object between the floor and your upper back. How to perform: Support your body weight with your legs, moving up, down, and around your upper back. Try to relax your body, especially the area you re rolling. Give extra attention and time to areas in the muscles that feel sore. To make the stretch more challenging, try extending each arm to the side or overhead so you can massage the muscles on the sides of your back and under your armpits. 2. Standing Cross-arm Stretch Starting position: Stand with good posture: head up, chest up, arms relaxed at your side. How to perform: Lift the arm of your injured shoulder in front of you, grasp it with the opposite hand or arm, and pull it across your body. Hold for sec Standing Chest Stretch (Low and High) Starting position: Stand next to the outside corner of a wall or a doorframe. Lift your injured arm to the side at shoulder height, bend your elbow 90 degrees, and rest your forearm on the wall or doorframe (see photo). How to perform: Using the wall or doorframe to keep your forearm immobile, lean or step forward so you push into and past the corner, stretching the front of your shoulder and chest muscles. Hold for sec. Repeat with your elbow raised to ear level. 4. Bent-over Lat Stretch How to perform: Extend your injured arm out, lightly grabbing the edge of the doorframe or wall. Bend your torso forward and sit back into your hips. Try to relax the arm that is extended. You should feel a stretch under the armpit and toward the side of your back. Hold for sec. Starting position: Stand 3 4 feet in front of the outside corner of a wall or a doorframe.

12 Phase 3: Shoulder Exercises Perform 10 reps (repetitions) of each exercise in order (1 5), and then repeat the entire cycle for a total of 3 sets with minimal rest between exercises. Many of the shoulder exercises require elastic tubing or bands when the weight of your body alone does not provide enough resistance. 10 reps each 3 sets Cycle all exercises Minimal rest between exercises 1. Lying Ys, Ts, and Ws Phase 3: Starting position: Lie on your stomach with your chest just off the edge of a bed, flat bench, or physioball, with your arms/shoulders hanging down towards the ground, relaxed. How to perform: Keeping your head and neck in a neutral position (looking down toward the ground), pull your shoulders down and back as if you were trying to place your shoulder blades in your back pants pockets. Lying Ys: While keeping shoulders down and back, lift your straight arms up and overhead in a Y shape, with thumbs pointing towards the ceiling. Pinch your shoulder blades together. Hold this position for 3 seconds before slowly returning to the starting position. Perform 10 reps and take a brief rest if necessary before moving on to lying Ts. Lying Ts: While keeping shoulders down and back, lift your arms up in a T shape, arms straight and stretched out to your side, with thumbs pointing towards the ceiling. Pinch your shoulder blades together. Hold this position for 3 seconds before slowly returning to the starting position. Perform 10 reps and take a brief rest if necessary before moving on to lying Ws. Lying Ws: While keeping shoulders down and back, lift your arms up in a W shape, elbows bent and pulled in towards the ribs, with thumbs pointing towards the ceiling. Pinch your shoulder blades together. Hold this position for 3 seconds before slowly returning to the starting position. Perform 10 reps and take a brief rest if necessary before moving on to the shoulder internal rotation exercise. Add repetitions (up to 20 reps each) to make the exercise more challenging. 2. Shoulder Internal Rotation (Elbow Up) Starting position: Attach an elastic band to a safe anchor point at about bellybutton height. Kneel facing away from the anchor point (see photo), with your elbow bent 90 degrees and your shoulders down and back. Hold the end of the band with your injured arm so there is light resistance on the band.

13 How to perform: Keeping your shoulders down and back, rotate your forearm forward towards the floor, making certain to keep the elbow in place while you rotate. Pause briefly before slowly returning to the start position. Perform on the injured side only. Add repetitions (up to 20 reps), move further from the wall, or use a thicker elastic band to make the exercise more challenging. Phase 3: 3. Shoulder External Rotation (Elbow Up) Starting position: Attach an elastic band to a safe anchor point at about bellybutton height. Kneel facing the anchor point, with your elbow bent 90 degrees and your shoulders down and back. Hold the end of the band with your injured arm so there is light resistance on the band. How to perform: Keeping shoulders down and back, rotate your forearm up and back behind you, making certain to keep the elbow in place while you rotate. Pause briefly before slowly returning to the start position. Perform on the injured side only. Add repetitions (up to 20 reps), move further from the wall, or use a thicker elastic band to make the exercise more challenging. 4. Standing Row with Band Starting position: Attach the midpoint of an elastic band to a safe anchor point at about bellybutton height and your shoulders down and back. Hold one end of the band in each hand and stand 3 5 feet away from the anchor point, arms stretched out in front of your body and with a light resistance on the band. How to perform: Keeping shoulders down and back, slowly pull the band towards your body until your hands are almost touching your ribs. Pinch your shoulder blades together. Pause briefly before slowly returning to the starting position. Add repetitions (up to 20 reps), stand further from the wall, or use a thicker elastic band to make the exercise more challenging. 5. Pushup Starting position: Place your hands just wider than shoulder width on a bench, table, or step. Begin with a taller bench and work to a lower height over time. How to perform: Your body should be in one straight line with your back flat and your abdominals tight. Starting at the top of the pushup, lower your body by bending your arms until your upper arm is at least parallel to the floor and elbows are bent to 90 degrees. Do not proceed to the point of pain. Pause briefly before pushing back to the start position. When you can lower completely without feeling pain in your shoulder, then reduce the height of the bench to make the exercise more challenging.

14 Phase 3: Core Exercises Perform each exercise in order (1 3), and then repeat the entire cycle 2 more times, for a total of 3 sets with minimal rest between exercises. 3 sets Cycle all exercises (back-to-back-to-back) Minimal rest between exercises 1. Single Leg Glute Bridge Reps: 10x each leg Starting position: Lie face up on the ground, knees bent about 60 degrees, and holding it slightly off the ground. Keep the foot of the other leg firmly planted on the floor. How to perform: Lift your hips off the floor, pushing through the heel of your foot and squeezing your glutes as you lift your hips. Slowly lower hips to the ground and repeat. Do not overextend your back! You should feel the activity mostly in your legs. Complete all reps on one leg before switching. Add repetitions (up to 15 reps each leg) to make the exercise more challenging. Phase 3: 2. Plank Reps: One (with sec hold) Starting position: Lie face down propped up with your forearms on the ground and your elbows under your shoulders, with legs extended straight. How to perform: Lift your hips off the ground, creating a bridge from your forearms to your toes. Keep your abs your abdominal muscles tight and your back flat as you hold the position for 45 sec. (Do this in front of a mirror so you can see that you re keeping a straight body position.) Add time (up to 60 sec) to make the exercise more challenging. 3. Side Plank (staggered feet) Reps: One each side (with 30 sec hold) Starting position: Lie on your side, propped up on your forearm, with one elbow directly under your shoulder and your hip on the ground. Extend both legs straight with one foot in front of the other (staggered stance). How to perform: Lift your hips off the ground, creating a bridge from your forearm to your feet. Keep your abs your abdominal muscles tight and your back straight as you hold the position for 30 sec. Immediately switch to the opposite side before moving to the next activity. Add time to each hold (up to 60 sec) to make the exercise more challenging.

15 Phase 3: Cardio component Do some kind of low-impact cardio activity at least 3 days a week, and then 5 days a week as it becomes easier. As a general rule, don t increase the volume or intensity of your cardio exercises more than 10% per week. Exercises: Running (cushioned track, running trail, or treadmill) Phase 3: How to perform: The goal of Phase 3 is to increase your intensity (speed) to build your endurance to a pace enabling you to pass and excel at the aerobic portion of your physical fitness test. You should only perform impact running (cushioned track, running trail, or treadmill) a maximum of 3 days per week with a day of rest between running days. If you wish to perform cardio exercise 4 or 5 days a week, you can bike, row, or elliptical for the remaining training days. Duration: minutes Progression Perform all the exercises outlined in Phase 3 for at least 3 weeks. If you have pain with the Phase 3 exercises, immediately contact your healthcare provider. When you can complete all the Phase 3 exercises for the maximum recommended sets and repetitions for at least 3 days a week, you are ready to move on to the maintenance phase. The maintenance phase is a return to your own physical fitness training program while still incorporating the same elements of stretching, strength, core stability, and cardio, but at a pace and frequency that meets your goals. Please visit our Moving On page to find more information and the program that is right for you.

The SKINNY JEANS Workout

The SKINNY JEANS Workout Printable Workouts: www.myfitstation.com The SKINNY JEANS Workout Straight from The Women s Health Big Book of Exercises Phase 2) Week 5-8 Want to look sexier in a pair of jeans? Then this is the workout

More information

Age Defying Fitness Month 1

Age Defying Fitness Month 1 Age Defying Fitness Month 1 Workout time: 50 minutes maximum Days per Week: 4 5 Emphasis - Cardiovascular fitness and coordination Directions - Perform each exercise for one set, then follow with 2 minutes

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

The Twenty-five Sacred Exercises

The Twenty-five Sacred Exercises 1 NUMBER 1 Squats* arms out, reach forward With your core tightened and your back straight, squat down in front of a bench or chair until your butt just touches it, about 18 inches off the ground. Flex

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

Strength and Stability Exercises for the

Strength and Stability Exercises for the Produced and Assemble by Members of the Human Performance Lab Spring 2008 Strength and Stability Exercises for the Back Row: (left to right): Eric Dale, Trevor Wittwer, Nick McCoy Front Row: Jenna Pederson,

More information

For your core: Pulse-ups 1

For your core: Pulse-ups 1 For your core: Pulse-ups 1 Lie on your back with your legs straight up, toes pointed, and arms flat on the floor alongside your body. Keeping your shoulders and arms on the floor, use your abs to lift

More information

Cycling Specific Stretches & Exercises

Cycling Specific Stretches & Exercises Cycling Specific Stretches & Exercises Hamstring and Hip Mobility Hamstring Wall Stretch Lay on back with affected leg on wall and other leg through the doorway. The closer your hip is towards the wall,

More information

ONSF - 6 Greenwich Office Park, Suite 100, Greenwich, CT

ONSF - 6 Greenwich Office Park, Suite 100, Greenwich, CT Rowing Training Program Always consult your physician before beginning any exercise program. The information and advice published or made available through ONSF (ONS Foundation for Clinical Research &

More information

Healthy Upper Back: Exercises

Healthy Upper Back: Exercises Healthy Upper Back: Exercises Here are some examples of exercises for your upper back. Start each exercise slowly. Ease off the exercise if you start to have pain. Your doctor or therapist will tell you

More information

Coach on Call. Strength Training. A healthier life is on the line for you!

Coach on Call. Strength Training. A healthier life is on the line for you! Coach on Call Strength training is helpful because it: Boosts strength Builds muscle mass Helps maintain weight Increases bone density Improves balance Where to Begin Start by doing exercises with no added

More information

WORKDAY WORKOUTS FIRST THING IN THE MORNING

WORKDAY WORKOUTS FIRST THING IN THE MORNING WORKDAY WORKOUTS FIRST THING IN THE MORNING Lunges: Step forward with your right foot, bending both knees until they re at 90-degree angles. Push forward off your front foot to return to the start position.

More information

Ski / Ride Exercise Guide

Ski / Ride Exercise Guide Phase 1 Exercises Phase 1 Lower Body Exercises PHASE 1 LOWER BODY EXERCISE: Leg Press Hip, knee and ankle in alignment Bend knee toward chest, pain free Do not let knees deviate inward Ideally, one leg

More information

The SKINNY JEANS Workout

The SKINNY JEANS Workout Printable Workouts: www.myfitstation.com The SKINNY JEANS Workout Straight from The Women s Health Big Book of Exercises Phase 1) Week 1-4 Want to look sexier in a pair of jeans? Then this is the workout

More information

Tip Box. If you have difficulty transferring to the floor, perform this exercise in bed when you first wake up.

Tip Box. If you have difficulty transferring to the floor, perform this exercise in bed when you first wake up. Bridge Exercise Use: To strengthen the butt, stomach, and low back muscles. Equipment: Carpeted floor or mat To Perform: 1. Lie on your back with your arms resting at your side. Bend your knees and bring

More information

Stretching. Yoga - Morning Stretch. Yoga - Downward Dog. Downward Dog (Abdominals)

Stretching. Yoga - Morning Stretch. Yoga - Downward Dog. Downward Dog (Abdominals) Stretching Yoga - Morning Stretch Lie face up, arms by side, palms down Inhale, bring arms overhead & lift spine off the floor Point toes. Extend legs & arms away from each other Exhale, bring arms back

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 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

SFMA Shoulder Corrective Exercises

SFMA Shoulder Corrective Exercises Seated Thoracic Extension Mobilization Sit with knees higher than the hips to lock out the low back. Interlock the fingers behind the neck and bring the elbows together in the front. Slowly raise the elbows

More information

40 Allied Drive Dedham, MA (office) Shoulder Exercises

40 Allied Drive Dedham, MA (office)  Shoulder Exercises Shoulder Exercises Phase 1 1. Pendulum exercise Bend over at the waist and let the arm hang down. Using your body to initiate movement, swing the arm gently forward and backward and in a circular motion.

More information

SUBMARINE SERIES - LEVEL 1

SUBMARINE SERIES - LEVEL 1 SUBMARINE SERIES - LEVEL Navy Operational Fitness Series submarine Series navy operational fitness Simple Steps to Get Started! Step : Choose a Level This card series progresses you through levels of training,

More information

Mobility and Stability Workout This workout is designed to improve joint mobility and core stability

Mobility and Stability Workout This workout is designed to improve joint mobility and core stability Mobility and Stability Workout This workout is designed to improve joint mobility and core stability Disclaimer: As part of the CSSU Staff Wellness Program, this workout is designed for a healthy individual

More information

BUD/S Injury Prevention

BUD/S Injury Prevention Naval Special Warfare BUD/S Injury Prevention DISCLAIMER: Preparation for this training can be equally strenuous. You should consult a physician before you begin any strenuous exercise program, such as

More information

Dumbbell - Squats. Basic Ball Crunch. Fitness Walking. Dumbbell Overhead Press. Purpose. To develop & strengthen the abdominal muscles (core).

Dumbbell - Squats. Basic Ball Crunch. Fitness Walking. Dumbbell Overhead Press. Purpose. To develop & strengthen the abdominal muscles (core). The Exercise Ring Tammy Bartz, CPT Bariatric Support Centers International 4001 South 700 East, Suite 40, Salt Lake City, Utah 84107 www.bariatricsupportcenter.com 801-327-6500 The Exercise Ring Tammy

More information

Rehabilitation Exercises for Low Back Injuries Wil iams Back Exercises:

Rehabilitation Exercises for Low Back Injuries Wil iams Back Exercises: Rehabilitation Exercises for Low Back Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease. Williams Back Exercises: The start position for

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

MEDICINCE BALL WORKOUTS

MEDICINCE BALL WORKOUTS MEDICINCE BALL WORKOUTS GUIDELINES Warm up thoroughly before starting a medicine ball routine. Ensure you have plenty of space and a competent training partner when performing these drills. Medicine ball

More information

GET STRONG BOOYAH BODY WORKOUT PLAN

GET STRONG BOOYAH BODY WORKOUT PLAN GET STRONG BOOYAH BODY WORKOUT PLAN So you want to supercharge your strength? You ve come to the right place. This high volume workout uses all your muscle groups building a stronger you in just 6 weeks.

More information

LOWER YOUR. metabolic age 6 WEEK FITNESS PROGRAM FOR INTERMEDIATE & ADVANCED FITNESS PROGRAM FOR INTERMEDIATE & ADVANCED

LOWER YOUR. metabolic age 6 WEEK FITNESS PROGRAM FOR INTERMEDIATE & ADVANCED FITNESS PROGRAM FOR INTERMEDIATE & ADVANCED LOWER YOUR metabolic age FOR INTERMEDIATE & ADVANCED FITNESS PROGRAM FOR INTERMEDIATE & ADVANCED Training information Congratulations on committing to this six-week program. That first step is often the

More information

CORE STRENGTH EXERCISES

CORE STRENGTH EXERCISES CORE STRENGTH EXERCISES The main muscles involved with Core Strength include muscles of the abdomen, hip flexors and low back postural muscles. It is important to maintain proper strength of these muscles

More information

A few points to remember

A few points to remember Welcome to the Flexibility Challenge. Below you will find a list of stretches that are recommended to help improve your overall flexibility. Try to select a stretches from each major muscle groups (calf,

More information

Stretch To Health Feeling better and living longer.

Stretch To Health Feeling better and living longer. Neck Stretch: This easy stretch can help relieve tension in your neck. Try to stretch after strength training and during any activity that makes you feel stiff, such as sitting at a desk. You can do this

More information

Abdominal and Core Exercises

Abdominal and Core Exercises Abdominal and Core Exercises Crunch 1. Lie face up, bend knees and bring feet close to the buttocks. 2. Fold arms across chest, or place behind head, and tuck chin into the chest. 1. Lift with abdominal

More information

Standing Cable Hip Extension. Exercise Description: Standing Cable Hip Extension Classification: Hamstrings (machine)

Standing Cable Hip Extension. Exercise Description: Standing Cable Hip Extension Classification: Hamstrings (machine) Standing Cable Hip Extension Standing Cable Hip Extension 1) Start position: Stand facing the machine with an ankle strap around your leg. 2) With legs fully extended, extend your leg backwards without

More information

Home Dumbbell Workout

Home Dumbbell Workout Home Dumbbell Workout Single Leg Squat Holding two dumbbells, stand with your knees slightly bent and your feet shoulder-width apart. Lift your right leg so that your knee is bent 90 degrees and your lower

More information

Navy Operational Fitness Series

Navy Operational Fitness Series surface ship SERIES - LEVEL 3 Navy Operational Fitness Series surface ship Series navy operational fitness 3 Simple Steps to Get Started! Step : Choose a Level This card series progresses you through 3

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

Shoulders (stability ball) Front Raise

Shoulders (stability ball) Front Raise Front Raise Front Raise 1) Stand with feet shoulder width apart or sit on bench in upright position. 2) Start position: Grasp DB s with an overhand grip (palms down). Arms should hang down to front with

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

FLEXIBILITY/ MOBILITY GUIDE

FLEXIBILITY/ MOBILITY GUIDE FLEXIBILITY/ MOBILITY GUIDE INTRODUCTION After finishing soft-tissue work (through foam rolling or using the stick) is the best time to work on flexibility and mobility through static stretching. While

More information

Your calf muscle runs along the back of your lower leg. To stretch your calf muscles:

Your calf muscle runs along the back of your lower leg. To stretch your calf muscles: Stretching Stretching safely Stretching can be a key part of your exercise regimen. Stretching may increase flexibility and improve the range of motion of your joints. Before stretching, warm up with five

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

30 Day SQUAT-AB-CHALLENGE MAY

30 Day SQUAT-AB-CHALLENGE MAY 30 Day SQUAT-AB-CHALLENGE MAY 1 2 3 4 20 squats 25 squats 30 squats 35 squats 5 6 7 8 9 10 11 40 squats 45 squats 50 squats 55 squats 60 squats REST 65 squats 12 13 14 15 16 17 18 70 squats 75 squats 80

More information

Full Body Stability/ Bosu Ball

Full Body Stability/ Bosu Ball Full Body Stability/ Bosu Ball Prescription: 3-6 sets X 8-12 repetitions X 30-90 second rest Estimated Time: 30 minute- 1 hour Picture found at: http://www.what-is-fitness.com Stability Workout Goal: Improve

More information

TNT WORKOUT PLAN. Exercise Descriptions. Weeks 1-4. Weeks Weeks 5-8. Taken from

TNT WORKOUT PLAN. Exercise Descriptions. Weeks 1-4. Weeks Weeks 5-8. Taken from TNT WORKOUT PLAN Exercise Descriptions Taken from www.menshealth.com/transform Contents Weeks 1-4 Static Lunge... 2 Incline Dumbbell Bench Press... 2 Hip Extension... 2 Seated Row to Neck... 2 Prone Cobra...

More information

Rotator Cuff: Exercises

Rotator Cuff: Exercises Rotator Cuff: Exercises Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain. Your doctor or therapist

More information

Exercise Programme : SHOULDER REHABILITATION

Exercise Programme : SHOULDER REHABILITATION Exercise Programme : SHOULDER REHABILITATION SCAPULAE SETTING These exercises can be done in a number of different positions (shown below). The selected one for you will be taught by your physiotherapist.

More information

My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes.

My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes. x About Clayton Beatty & Total Surfing Fitness My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes. I am a Certified Fitness Trainer with a BSc

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

Live Fit, Live Well Exercise Routine

Live Fit, Live Well Exercise Routine UCR Wellness Program Live Fit, Live Well Exercise Routine Brought to you by: UCR W ell ness Pr ogram for Academ ic and Staff Env ir onment al, Health & Safety Student Recreat ion Center General Information

More information

Full Body Muscular Endurance

Full Body Muscular Endurance Full Body Muscular Endurance Circuit #1 Prescription: 2-3 sets X 12-15 repetitions X 15-30 second Rest Estimated Time: 30-45 minutes Picture found at: http://www.what-is-fitness.com Circuit # 1 Goal: Total

More information

EXERCISE INSTRUCTIONS 1

EXERCISE INSTRUCTIONS 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

More information

SUBMARINE SERIES - LEVEL 2

SUBMARINE SERIES - LEVEL 2 SUBMARINE SERIES - LEVEL Navy Operational Fitness Series submarine Series navy operational fitness 3 Simple Steps to Get Started! Step : Choose a Level This card series progresses you through 3 levels

More information

Rib Stress Injury Prevention Program

Rib Stress Injury Prevention Program Athletic Medicine Rib Stress Injury Prevention Program Introduction A rib stress injury can be described as a rib stress reaction or can lead to a rib stress fracture if not managed or treated correctly

More information

Exercises to Improve Your Performance

Exercises to Improve Your Performance Exercises to Improve Your Performance The Student/Athlete Educational Foundation, Inc. Reading, MA 01867 781-944-7431 Table of Contents Abdominal Crunches - Improve range of motion for all abdominal muscles

More information

Stretch To Health Feeling better and living longer.

Stretch To Health Feeling better and living longer. Seated Overhead Side-Bending Stretch Place each hand in a loop just wider than shoulder width. Sit down with the legs crossed and arms reaching straight up overhead. Keep the strap tight by spreading it

More information

Golf Flexibility Program

Golf Flexibility Program Golf Flexibility Program There are a variety of flexibility exercises that can enhance your golf game. If you are currently injured, you need to see a sports medicine doctor to get the right Rx. If you

More information

Youth Dance Academy Physiotherapy body conditioning exercises

Youth Dance Academy Physiotherapy body conditioning exercises 1. Foot & arch - strengthening {30 per foot} 2. Foot, ankle & calf strengthening & alignment (using exercise band) {10 per leg} 3. Backs of legs squeezes {30 both legs & 10 per leg individually} 4. Hamstrings

More information

Constant Leg Dominant Pain Self-Management Programme

Constant Leg Dominant Pain Self-Management Programme Things to remember: Constant Leg Dominant Pain Self-Management Programme 1. Prolonged bed rest is not recommended and can hinder recovery 2. Schedule periods of activity with rest throughout the day 3.

More information

Leg Raise. Shoulder/Overhead Reach (Dry Backstroke) The Warm-up, or Preparation for Movement 1. Step 1: Step 2: Step 1: Step 2: Step 1: Step 2:

Leg Raise. Shoulder/Overhead Reach (Dry Backstroke) The Warm-up, or Preparation for Movement 1. Step 1: Step 2: Step 1: Step 2: Step 1: Step 2: The Warm-up, or Preparation for Movement 1 ON YOUR back The Bridge Lie on your back with both legs bent. Tighten your abs and squeeze your glutes. (If you like, you can put a pillow or a ball between your

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

Chair Stand (without weights)

Chair Stand (without weights) Chair Stand (without weights) This exercise strengthens and tones your thighs and works you back and abdominal muscles as well as your buttocks. Chair stands also improve your balance and help prevent

More information

Strength Training with Dumbbells

Strength Training with Dumbbells Strength Training with Dumbbells Strength training improves your health Whatever your age, level of activity or health, strength training is safe and effective. It reduces the signs and symptoms of arthritis,

More information

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

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 30 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

More information

Movement: Lie on your back, one leg straight, the other leg bent and cross over mid line of the body.

Movement: Lie on your back, one leg straight, the other leg bent and cross over mid line of the body. Low Back Cross Over Movement: Lie on your back, one leg straight, the other leg bent and cross over mid line of the body. Tip: Try to keep both shoulder blades on the ground. Seated Floor Twist Movement:

More information

Caregiver & Me Training Session 30 minutes. Warm up

Caregiver & Me Training Session 30 minutes. Warm up Caregiver & Me Training Session 30 minutes Warm up - Both caregiver and child will begin with jogging in place - Next, light jumps straight into the air fully extending arms - Skip around room - Toe taps

More information

Strength Training for Runners

Strength Training for Runners Strength Training for Runners 4 Day Split: 2 3 Sets with 10 12 Reps for Each Exercise Monday Upper Body Tuesday Lower Body Wednesday Off Thursday Upper Body Friday Lower Body Sat. & Sun. Off (Core exercises

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

Quad. staff. staff. staff. staff. fitness breaks. fitness breaks. fitness breaks. fitness breaks

Quad. staff. staff. staff. staff. fitness breaks. fitness breaks. fitness breaks. fitness breaks Quad Stretch Neck Rolls Start in a normal standing position. Bend one knee and raise the foot towards the buttock. Slightly flex the standing leg so the knees are together (but not touching). Hold the

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

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Exercise 4: Pelvic Lift. Lower Back Exercise Sheet 1

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Exercise 4: Pelvic Lift. Lower Back Exercise Sheet 1 Lower Back Exercise Sheet 1 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

More information

Rehabilitation Exercises for Knee Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease.

Rehabilitation Exercises for Knee Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease. Rehabilitation Exercises for Knee Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease. Hamstring Stretch: A. Lying hamstring stretch: Lie

More information

Rehabilitation Exercises for Hip Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease.

Rehabilitation Exercises for Hip Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease. Rehabilitation Exercises for Hip Injuries If instructed by your medical doctor, you may begin these exercises when the pain has started to decrease. Hamstring Stretch: A. Lying hamstring stretch: Lie on

More information

Start: Lie on back, knees bent, feet flat on floor and hands on the front part of the legs.

Start: Lie on back, knees bent, feet flat on floor and hands on the front part of the legs. Knee Slides Start: Lie on back, knees bent, feet flat on floor and hands on the front part of the legs. Movement: Keeping the hands in contact with the leg, use your abs to curl up as your hands slide

More information

mobile exercises * * * * 4 Shoulder Exercises 3 Back Exercises 5 Hip and Leg Exercises 3 Arm Exercises

mobile exercises * * * * 4 Shoulder Exercises 3 Back Exercises 5 Hip and Leg Exercises 3 Arm Exercises mobile * * * * 4 Shoulder Exercises 3 Back Exercises 5 Hip and Leg Exercises 3 Arm Exercises www.barnet.gov.uk/onthemove mobile 3 shoulder 1. Shoulder Front Raises 2. Shoulder Press 3. Shoulder Reverse

More information

Workouts at Your Desk Worksheet

Workouts at Your Desk Worksheet Workouts at Your Desk Worksheet 1. Why do you want to fit exercise into your workday? 2. What long-term goal do you want to reach? Write it down. 3. What short-term (daily or weekly) goals will help you

More information

Top 25 Core Exercises

Top 25 Core Exercises Top 25 Core Exercises Lateral Leg Rolls - Feet Up Lie on the floor Knees & hips bent, feet off the floor Roll knees from side to side Shoulders remain flat on floor Complete 2-4 sets of 4-6 repetitions.

More information

Core Exercises Week one 25 reps Week two 35 reps Week three 45 reps Week four - 55 reps. Abdominal Exercises:

Core Exercises Week one 25 reps Week two 35 reps Week three 45 reps Week four - 55 reps. Abdominal Exercises: Core Exercises Week one 25 reps Week two 35 reps Week three 45 reps Week four - 55 reps Abdominal Exercises: Basic Abdominal Crunch Lie down on the floor on your back and bend your knees, placing your

More information

Obliques, Abdominal, and Low Back Exercises

Obliques, Abdominal, and Low Back Exercises Obliques Russian Twist (m-ball, or plate)- sitting on butt, with knees pulled towards chest, and feet off the floor, move ball or plate side to side behind the hips as fast as possible for desired reps.

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

By Sako Yakinian For more tips, articles and motivational videos check out

By Sako Yakinian For more tips, articles and motivational videos check out By Sako Yakinian Overview of static stretching? Stretch 5-6 times a week Hold the stretch 10-30 seconds Move the stretch to that line of pleasure/slight discomfort Stop the stretch immediately if you feel

More information

Thrower s Ten exercise program

Thrower s Ten exercise program In standing 1A. Diagonal pattern D2 extension: 1. Hold the therapy tubing with your hand, overhead and out to the same side of the body as the hand holding the tube. 2. Keep your elbow straight. 3. Lead

More information

Exercise module:bench Press- how, how many reps and how many times a week.

Exercise module:bench Press- how, how many reps and how many times a week. Exercise module:bench Press- how, how many reps and how many times a week. The Bench Press is the Weight Lifting Exercise Lie down on the bench on your back & put your both arms straight in front of you

More information

GAA 15 WARM UP. Part A: Running. Max 5 mins. Go to learning.gaa.ie to view the videos PREHAB PROGRAMME: INTERVENTION

GAA 15 WARM UP. Part A: Running. Max 5 mins. Go to learning.gaa.ie to view the videos PREHAB PROGRAMME: INTERVENTION GAA 15 WARM UP PREHAB PROGRAMME: INTERVENTION Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Hip out x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your

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

Chapter 4 - CORE STRENGTHENING FOR GOLF

Chapter 4 - CORE STRENGTHENING FOR GOLF Chapter 4 - CORE STRENGTHENING FOR GOLF Core strengthening, or stability, is a real buzz word in the fitness industry at the moment, but unfortunately many exercises that are advocated to improve core

More information

Alberto Salazar s Training Plan. mastertheshift.com

Alberto Salazar s Training Plan. mastertheshift.com HOW TO USE THIS WORKOUT Add this workout which focuses on building core strength, leg power, and improving fl exibility and openness in key muscles like the hips and hamstrings to one or two of your weekly

More information

Free Fitness Ball Exercise Routine See it online here:

Free Fitness Ball Exercise Routine See it online here: Free Fitness Ball Exercise #1: Reverse Curl 1) Start position: Lie with back on floor or bench with hips flexed at 90 and feet in air holding onto a ball. Position arms at sides with palms down on floor.

More information

Core Stretches. Warm up: Lower body stretches (standing):

Core Stretches. Warm up: Lower body stretches (standing): Warm up: Core Stretches C Warm up can include activities such as: walking around the room, stepping side to side, riding a bike for 5 minutes, or walking on the treadmill for 5 minutes. C Stretch only

More information

Core Stretches. Warm up: Lower body stretches (standing):

Core Stretches. Warm up: Lower body stretches (standing): Core Stretches Warm up: Warm up can include activities such as: walking around the room, stepping side to side, riding a bike for 5 minutes, or walking on the treadmill for 5 minutes. Remember to breathe

More information

FLEXIBILITY MAINTANCE PROGRAM

FLEXIBILITY MAINTANCE PROGRAM FLEXIBILITY MAINTANCE PROGRAM Here is a sample of a full program that can be done at the end of the day or as a maintenance routine anytime. It covers all areas of the body and focuses on the hip area

More information

Core (kettlebell) Double Kettlebell Windmill

Core (kettlebell) Double Kettlebell Windmill Double Kettlebell Windmill Double Kettlebell Windmill Start Position: Place one arm overhead full extended with a kettleball. Bend forward at the hips keeping back flat to grab the other kettleball with

More information

Exercise Descriptions and Techniques

Exercise Descriptions and Techniques Hang Pull (dumbbells or barbell)- stand with feet shoulder width a part, barbell in hands with palms facing down right outside of the knees. Stand erect with arms locked out, allow barbell to rest against

More information

Posture Improvement Exercises

Posture Improvement Exercises Posture Improvement Exercises Improving the Forward Head Posture It has been well established the the most common deficient posture profile is that of Forward Head Posture (FHP). This occurs when the center

More information

Exercises for the Abs (Rectus Abdominis)

Exercises for the Abs (Rectus Abdominis) Examples of Exercises for Designing a Weight Training Program 19 Exercises for the Abs (Rectus Abdominis) Ab Crunch Machine This is like a sit-up or crunch, but the machine helps you to add resistance

More information

STRETCHING WITH ROB AND MARIAN HEFFERNAN.

STRETCHING WITH ROB AND MARIAN HEFFERNAN. STRETCHING www.robandmarianheffernan.com Muscles Stretched: Gluteals Lying on your back - cross the leg to be stretched over your opposite knee as pictured, Grasping the back of the knee to bring your ankle

More information

20 Minute Total Ball Exercise Workout:

20 Minute Total Ball Exercise Workout: 20 Minute Total Ball Exercise Workout: Squats: Purpose: To work all the big muscle groups of the legs as you warmup the body. Position: Place your exercise ball at about waist height against a wall. Lean

More information

Flexibility (Low Back)

Flexibility (Low Back) Quad and Back Quad and Back Starting Position: Start by kneeling on your knees and placing your hands on your lower back or upper hips. Lean back and push your hands into your hips until a stretch is felt

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

Lower Body Stretching Groin Hamstrings Hip Flexors Iliotibial Band Quadriceps

Lower Body Stretching Groin Hamstrings Hip Flexors Iliotibial Band Quadriceps Lower Body Stretching Groin Hamstrings Hip Flexors Iliotibial Band Quadriceps The Student/Athlete Educational Foundation, inc. Wakefield, MA 01880 781-850-4520 Foot Up Quadriceps Stretch 1. Stand in a

More information