Hands-Free Stretching with Measurable Results. Dynamic Stretching and Functional Movement Workbook
|
|
|
- Alyson Walsh
- 8 years ago
- Views:
Transcription
1 1 Hands-Free Stretching with Measurable Results Dynamic Stretching and Functional Movement Workbook
2 Caution: Always consult your physician before starting a new fitness program. Always check equipment for worn or damaged parts before each use and do not use if damaged. Start stretching program by warming-up muscles and massaging out knots with BamBalls. Be sure to do exercises properly and stay hydrated for best results. Always follow proper positioning as outlined in this guide.
3 3 BAM Motion Founder, Bobby Aldridge After three decades of intense athletic and physical training, having earned a Bachelor s degree in Exercise and Sports Science, and advanced certifications in Egoscue s postural alignment, sport specific methodology, and biomechanics, I developed BAM, the Bobby Aldridge Method. BAMMotion s patented products enables one to heal, strengthen, lengthen and function optimally with measurable, maintainable results. Change happens in an instant - BAM, just like that! Check out the website for additional resources and videos:
4 1 Table of Contents Introduction... 2 BAM Vest... 4 BAM Strap Mobility BAM Strap Stability BAM Floor Excercises BAM Ball Self Massage BAM Assessment... 38
5 Introduction 2 Welcome to BamMotion! This book was created to help you chart and appreciate your progress: by tracking your changing number as you improve, you will experience measurable results hands-free. This clear, productive program is as innovative as it is easy: breathe-easy; stretch-easy; repair-easy. Have fun, take note, and know that although you will need to recall your ever-changing BAM number, you are always much more than any finite number! Enjoy the BAM system infinite possibilities await Review videos at bammotion.com to learn how to use the equipment properly! Take the BAM Assessment starting on pg. 38, retest after a month to track progress Start your session with the BAM Balls to massage out any lingering knots Put on your vest (see online video) Move to the floor Place your foot in the attached foot rest (see online video) Adjust to your comfort level Note your number Lie down S-t-r-e-t-c-h as directed (see videos) As you progress, adjust your number down to continually improve Note new number for tomorrow Move on to the next exercise(s) Repeat the process as you move through your individual menu stretches End your session with the BAM Balls for myofascial release Breathe properly, in-hale through your nose, exhale out your mouth, ribcage down. Using the BAM system consistently, over time, WILL prevent injury, relieve pain, improve circulation, better mobility, increase flexibility, and heighten functionality. You WILL feel stronger, healthier, and happier! BAM, Just like that!
6 3 Bobby s products are transforming my body by making it stronger and more flexible. I can see measurable results and my fastball has more velocity. Zack Cohen High School Baseball Player
7 BAM Vest 4 BAM Vest Range of Motion (ROM) Movement is Medicine
8 1. Diaphragm Breathing (3-6 Breathes) Ribcage Down 2. Daddy Long Legs: Hamstring: (Static & PNF) 3. Rat: IT-Band 4. Baby Cub: Inner Thigh, Shoulder, Lat, Opposite Hip Flexor
9 5. Octopus: Upper Back, Shoulder, Low Back, Hamstring, IT-Band, Calf 6. Donkey: Figure 4 (Assisted, Unassisted) 7. Dead Beetle: Supine Splits 8. Bat: Supine L-Shape
10 9. Cockroach: Hip Cross-Over 10. Frog: Supine 11. Gorilla: Calf & Achilles (Opposite Knee Bent 45 ) 12. Happy Baby Pose
11 13. Cobra: Foot Circles Opposite Foot Straight Up 14. Penguin: Sitting L-Shape 15. Sitting: QLO Stretch 16. Bridging 1-Leg
12 9 After using BAM Vest and Strap Products for four months, I am absolutely amazed at my rejuvenation. My flexibility has dramatically increased, my posture has noticeably improved, and for the first time in many years I am pain free. Alan Marden Age 72, Tennis Teaching Professional
13 BAM Strap Mobility 10 BAM Strap Mobility Exercise Motion Measurable Results
14 1. Butterfly: Over and Back 2. Snake: C-Shape 3. Leopard: Lunge Position 4. Elk: Bent-Over: 3 x 20-40
15 5. Giraffe: Overhead Extension 6. USFT- Upper Spinal Floor Twist, with Arm Circles 7. Table-Top 8. Spider Monkey: Triceps + internal rotation
16 9. Dragon: Windmills: 1 x Clams- hook to knee, different degrees, (90, 60, 45) 11. Windshield Wipers 12. IYTW s: Wall Slides
17 13. Roll-Overs (strap on feet, hands, or knees) 14. Sit on Feet: strap around ankles 15. Happy Baby Pose 16. Diaphragm Breathing 2 x 6
18 17. Hip Hinging 18. Sea Turtle: Figure Shark Fin: Shoulder: Hold 10 seconds 20. Supine or Standing Foot Circles 20, 30, 40
19 16 Since retiring from the NFL, it is imperative that I combine flexibility and mobility with strength training. To that end, I use the BAM Essential backpack as part of my physical routine. As a result, I feel amazing and enjoy playing sports, pain- and injury-free, no matter how great the demand I put on my body. Natu Tuatagaloa Age 48, NFL Football Player
20 17 BAM Strap Stability BAM Strap Stability Exercise Motion What s Your Number?
21 1. Walkout: Push-Ups + Hang + Squat 2. Superman (strap on feet, strap on hands) 3. Push-Up: different hand positions (use numbers) 4. 1-arm side plank-hand rotations, presses
22 5. Russian Twist 6. Push-Up position scapular retraction 7. Sit-Ups: Hands / Knees / Elbows 8. Gopher: Side to Side 1-leg Squat
23 9. 1-leg dead-lift scapular stabilization/ Y-Overhead Ext 10. V-Up Position: Hands straight over head 11. Frog (Squat): (arms straight out) (arms overhead) Leg Piston Squat
24 13. Bridge: 2 or 1-leg with BamCoreBand or BamBigBall 14. ½ Get-Ups (elbow) (hand) (all the way up) 15. Lizard: Spiderman Push-Ups 16. Meercat: Berpee + Jump / Lunge / Squat
25 17. Warrior #1 arms up 18. Warrior #2 shoot arrow 19. Triangle 20. Gecko: Wall Squat
26 23 BAM Motion offers a structured professional and mobile stretching program unparalleled in the fitness industry. Give yourself the gift of BAM today to enjoy life more fully and be more competitive in any athletic endeavor. John Grund PGA Professional
27 BAM Floor Exercises 24 BAM Floor Exercises Range of Motion (ROM) Move Optimally
28 1. Gazelle: Hurdler 2. Chameleon: QLO Stretch 3. Frog Legs 4. Camel: Cats & Dogs
29 26 5. Lion: Runner s Stretch: Top, Seat, Floor 6. Downward Dog 7. Frog: Full Squat
30 8. Elephant: Kneeling Quad + Wall 9. Tiger: Plow + Full Plow + Kicks 10. Dolphin: Rotational Plank 11. Bear: Sumo Squat
31 12. Flying Gibbon: Center Split + Scissor Split 13. Squirrel: Split Feet Push-Up to Cobra 14. Panther: Supine Bridge + Full Bridge 15. Owl: sit on feet, toes under, toes flat
32 Koala: I Y T s + Blocks 17. Turtle: 90 s + Blocks 18. Pigeon Pose 19. Pigeon Pose
33 30 At over 60, BAM Motion has been transformational. I am healthier, happier, substantially more energy and can wear all my stilettos-thanks to BAM! Mary Poland Philanthropist
34 3131 BAM Ball Self Massage BAM Ball Self Massage What Enhances Performance Will Prevent & Heal Injury
35 1. Quads 2. Inner Thigh 3. IT-Band 4. Calves
36 5. Low Back 6. Psoas 7. Lat 8. Shoulders
37 9. Neck 10. Feet 11. Hip Flexor 12. Adductors
38 13. Shins 14. Hamstring 15. Glutes 16. T-Spine
39 Terri Minor 18. Chest 19. Traps
40 37 Congratulations! You ve made it through all the exercises, now it s time to do the BAM Assessment and see how far you ve come! Keep up the excellent work and keep moving for your health!
41 BAM Assessment 38 BAM Assessment Test: Retest To See Improvement
42 1. 90/90: Elbows Wrist Fingers Pass (+) Fail (-) if Pain 2. 1-Leg Bridge: 10 sec hold, slow down Pass (+) Fail (-) if Pain 3. USFT: Knees Shoulder Hand Pass (+) Fail (-) if Pain 4. Sitting Floor: Flat Back, Flex Quads, Flex Feet Pass (+) Fail (-) if Pain
43 5. Sit & Reach: Thumbs # Pass (+) Fail (-) if Pain 6. Overhead Squat: (+)(-) Arms OH / IF Pass (+) Fail (-) if Pain 7. Runner s Stretch: Top Seat Floor Pass (+) Fail (-) if Pain 8. Wall Quad: Hands on Floor Knee Wall Pass (+) Fail (-) if Pain
44 41 9. Hurdler Stretch: L(+) V(-) Pass (+) Fail (-) if Pain 10. Rotational Plank- 3/3/3 Pass (+) Fail (-) if Pain
45 42 Running out of space to record your number? Order another book to track your progress and measure your results on your journey towards pain-free flexibility, mobility, and freedom! Visit to reorder! Notes:
46 BAMMotion
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
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
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,
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
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
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.
-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
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
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,
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,
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
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
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
How To Stretch Your Body
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
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
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
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
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
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
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
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
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
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
The Power Plate is the innovative, time saving and results driven way to improve your fitness and well being.
Welcome to the world of Power Plate Exercise The Power Plate is the innovative, time saving and results driven way to improve your fitness and well being. It works by accelerating the body s natural response
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
Posture. Let s look at. in the head is jutting. the norm. you know if your belt. If you belt. lower body. 2 sections, upper. pulls?
Fixing the Computer Guy Posture Lower back/h hip stability Let s look at ideal posture for a minute. Look at your profile in the mirror. Chances are you re gonna find that your head is jutting forward,
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
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
Day #1: Dynamic Warm-Up, Cool-Down, and Stretching
Day #1: Dynamic Warm-Up, Cool-Down, and Stretching After completing the PRT, the students will return to the gym to begin the Dynamic Warm-up gym session. Prior to initiating exercise, the CFL Instructor
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
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/.
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.
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.
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
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
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
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]
This document fully describes the 30 Day Flexibility Challenge and allows you to keep a record of your improvements in flexibility.
Welcome to the StretchTowel 30 Day Flexibility Challenge! You can Be More Flexible in 30 days by following our stretching program for 10 minutes a day. The best part is that you can stretch using the StretchTowel
ISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS.
ISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS. By Askari A. Kazmi KazmisBioscienceLabs exercise helps reverse joint stiffness, builds muscle, and boosts overall
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,
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"
Self-Myofascial Release Foam Roller Massage
How it works. Self-Myofascial Release Foam Roller Massage Traditional stretching techniques simply cause increases in muscle length and can actually increase your chances of injury. Self-myofascial release
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.
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
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
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
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
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
Myofit Massage Therapy Stretches for Cycling
Guidelines for Stretching Always assume the stretch start position and comfortably apply the stretch as directed. Think Yoga - gently and slowly, no ballistic actions or bouncing at joint end range. Once
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
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
SELF-MASSAGE HANDOUTS
SELF-MASSAGE HANDOUTS Self-Massage for the Head and Face Self-Massage for the Low Back and Buttocks Self-Massage for Runners Self-Massage for the Neck Self-Massage for the Feet Self-Massage for the Arms
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
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
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
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
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
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
Hip Arthroscopy Labral Repair Rehabilitation Protocol
Hip Arthroscopy Labral Repair Rehabilitation Protocol PHASE 1: INITIAL Diminish pain and inflammation Protect integrity of repaired tissue Prevent muscular inhibition Restore ROM within the restrictions
How To Roll Out
THE GUIDE: ROLLING OUT WHAT IS THE MYOFASCIAL SYSTEM? The Myofascial System is a superficial fascia (a thin sheath of silvery tissue) that wraps around the outer surface of muscles and individual muscle
Stretching for Young Athletes. Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy
Stretching for Young Athletes Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy Sports and exercise are usually integral parts of many adolescents life. Whether they play at school or in
GET TO GRIPS WITH STRETCHING & SELF-MASSAGE
GET TO GRIPS WITH STRETCHING & SELF- Dynamic stretches The following stretches should be performed prior to exercising or during rest periods between sets to help increases core temperature and muscle
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
Yoga Teacher Training Home Study Course. Part 3b. Teaching and Practicing Sun Salutations
Yoga Teacher Training Home Study Course Part 3b Teaching and Practicing Sun Salutations Sun Salutations (Surya Namaskar) A sun salutation is a graceful sequence of positions performed as one continuous
Physical Therapy after Hip Arthroscopy Therapy Phases 1 and 2
Physical Therapy after Hip Arthroscopy Therapy Phases 1 and 2 patienteducation.osumc.edu Table of Contents Physical Therapy after Hip Surgery... 3 OSU Sports Medicine Locations... 4 Hip Therapy Goals...
Hip 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.
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,
ACL Reduction Helping you Keep it Together
ACL Reduction Helping you Keep it Together What is the training program used in the ACL reduction Program? The ACL Reduction Program will be using the PEP (Prevent injury, Enhance Performance) Program
Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson
Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson Muscles must have a full and normal range of motion in order for joints and skeletal structure to function properly. Flexibility
Floor/Field Stretches
Floor/Field Stretches 3D Hip Flexor Stretch *Start position* 1. Swing arms above head as front knee drives forward (x 5-10) 2. Swing arms over each shoulder as front knee drives forward 3D Groin Stretch
Rehabilitation after shoulder dislocation
Physiotherapy Department Rehabilitation after shoulder dislocation Information for patients This information leaflet gives you advice on rehabilitation after your shoulder dislocation. It is not a substitute
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
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
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
COMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES
COMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES Listed are a few of the most common overuse injuries associated with cycling long distances. 1. Cervical and upper back
Yoga for Healthy Digestion
Yoga for Healthy Digestion By Margaux Permutt CDA Annual Meeting 2015 Vocabulary Words Yoga- Means "Union" the object being to unite body and breath, mind and body. Yoga is an ancient practice from India
Yoga Teacher Training Home Study Course. Part 4. Teaching and Practicing Standing, Kneeling and Balance Postures
Yoga Teacher Training Home Study Course Part 4 Teaching and Practicing Standing, Kneeling and Balance Postures Introduction This section will explain methods for teaching numerous standing, kneeling and
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
STRETCHING EXERCISES. Physical Activity Resource Center for Public Health PARC-PH
STRETCHING EXERCISES Physical Activity Resource Center for Public Health PARC-PH STRETCHING 2 Safety Information...3 Benefits of Stretching...3 Safety Considerations Before and During Exercise...3 A Set
The following are sample ideas for physical activity breaks.
Appendix D. Ideas for Physical Activity Breaks in Meetings Ideas for Physical Activity Breaks in Meetings Benjamin Franklin once said, You don t stop playing because you grow old, you grow old because
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.
The Examination...2. Pitching Mechanics...4. Core Exercises...5. Scapular Stretches...7. Scapular Exercises...8. Summary...10. Pitch Counts...
Table of Contents The Examination....2 Pitching Mechanics...4 Core Exercises....5 Scapular Stretches...7 Scapular Exercises...8 Summary...10 Pitch Counts...12 Introduction Here at Vanderbilt Sports Medicine,
A Stretch-Break Program for Your Workplace! www.healthyworkplaceweek.ca
www.healthyworkplaceweek.ca A Stretch-Break Program for Your Workplace! Why is stretching at work important? Sitting at a desk or computer; or standing at your work station for extended periods of time
Passive Range of Motion Exercises
Exercise and ALS The physical or occupational therapist will make recommendations for exercise based upon each patient s specific needs and abilities. Strengthening exercises are not generally recommended
EXERCISE MANUAL PERSONALITY GYM
EXERCISE MANUAL PERSONALITY GYM EXERCISE MANUAL PERSONALITY GYM legs. 1 calves raise Stand with the wide part of one foot on the seated row foot support. Start in a position with your calves stretched.
HYPERLORDOSIS & PILATES TREATMENT
HYPERLORDOSIS & PILATES TREATMENT Grace Tiangco 3/18/15 2012-2013 Abstract Sacramento/Mountain View Lordosis or Hyperlordosis is defined as a postural type in which the natural curves of the spine are
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
A small roller with a big effect. The mini roller for massaging, strengthening, stretching and warming up
A small roller with a big effect The mini roller for massaging, strengthening, stretching and warming up Suva Preventative products P. O Box, 6002 Lucerne Enquiries Tel. 041 419 58 51 Orders www.suva.ch/waswo
Stick with the program!
Getting Physically Prepared for the Naval Academy Physical education is an important part of the program at the Naval Academy. To ensure that you are physically prepared for Plebe Summer, you are encouraged
THE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME
THE SPEED PROGRAM Remember, perfect technique is the #1 emphasis with the BFS Speed Program. Faster times will follow perfect technique. The Speed Program is as follows: 1. Start with a Sprint Learning
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
McMaster Spikeyball Therapy Drills
BODY BLOCKS In sequencing Breathing and Tempo Flexibility / Mobility and Proprioception (feel) Upper body segment Middle body segment Lower body segment Extension / Static Posture Office / Computer Travel
Chest (medicine ball)
Kneel to Pushup Kneel to Pushup Start Position: Your body will be in an upright position sitting on your knees. Hold medicine ball at chest level. Keeping your torso erect fall forward and chest press
How 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
Rehabilitation of Sports Hernia
Rehabilitation of Sports Hernia (Involving Adductor Tenotomy, Ilioinguinal Neurectomy and Osteitis Pubis) An appendix follows this protocol for examples of exercises in each phase of rehabilitation. There
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
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
Range of Motion Exercises
Range of Motion Exercises Range of motion (ROM) exercises are done to preserve flexibility and mobility of the joints on which they are performed. These exercises reduce stiffness and will prevent or at
Psoas Syndrome. The pain is worse from continued standing and from twisting at the waist without moving the feet.
Psoas Syndrome The iliopsoas muscle is a major body mover but seldom considered as a source of pain. Chronic lower back pain involving the hips, legs, or thoracic regions can often be traced to an iliopsoas