For maximum effectiveness and safety, please read this Owner's Manual before using your Torso Track 2.

Size: px
Start display at page:

Download "For maximum effectiveness and safety, please read this Owner's Manual before using your Torso Track 2."

Transcription

1 For maximum effectiveness and safety, please read this Owner's Manual before using your Torso Track 2.

2 TABLE OF CONTENTS Introduction...2 Important Safety Tips...3 Product Specifications...4 Set Up Starting Out...6 Proper Position...7 Exercises For The Torso Track Muscle Strengthening Through Positive & Negative Contractions...9 Reverse Resistance Training...9 Frequently Asked Questions...10 Inspection And Maintenance...11 Exercise Data Chart ATP Direct, LLC. All rights reserved. U.S. Patented #D439,291. Made in Taiwan. No part of this booklet may be reproduced or utilized in any form or by any means electronic, mechanical or otherwise without the express written consent of the copyright holder.

3 INTRODUCTION Dear Customer, Let me begin by congratulating you for choosing Torso Track 2. By purchasing this incredible piece of fitness equipment, you ve made the commitment to get fit by tightening and toning your abdominals as well as your upper body. Torso Track 2 gives you an easy to use workout. This is one fitness routine that easily adapts to just about everyone s busy lifestyle and provides one of the most comprehensive workouts for your abdominals, as well as for your shoulders and back. Torso Track 2 is for anyone to use no matter what your fitness level. The unique design allows you to start at a point that s most comfortable for you and then helps you gradually advance as your muscle strength increases. Whether you re a beginner or a pro, the Torso Track 2 is versatile enough to provide an effective workout. Take a few minutes now to read through this Owner s Manual. You ll learn how easy it is to set up your Torso Track 2, how to care and store the unit, and how to get the most benefit from your workout. Be sure to keep this manual handy for quick reference whenever you need it. Thank you for placing your confidence in us and Torso Track 2. You re on your way to a stronger and healthier you, so get started and stay with it. But most of all, have fun too! As always, you have our personal assurance that we want your complete satisfaction. After all, your success is our success, too! Customer Service IMPORTANT: This owner s manual is the authoritative source of information about your Torso Track 2. Please read it carefully and follow all the instructions. IMPORTANT SAFETY TIPS WARNING YOU AND OTHERS CAN BE SERIOUSLY INJURED OR DEATH MAY RESULT IF WARNINGS ON THE EQUIPMENT AND IN THIS OWNER S MANUAL ARE NOT FOLLOWED. BefORe BegINNINg ThIs OR ANy exercise PROgRAM, CONsuLT A PhysICIAN OR health PROfessIONAL, who can assist you in planning a program appropriate for your age and physical condition. This is especially important if you are over age 35 or have pre-existing health problems. DO NOT OveR-exeRT yourself. Stop exercising immediately and consult your doctor if you experience pain or tightness in your chest, irregular heart beat, shortness of breath, or if you feel faint, nauseous, or dizzy. ThIs PRODuCT Is DesIgNeD for home use ONLy. It is not intended for commercial or institutional use. Use only as instructed. DO NOT stand ON The PRODuCT. ADuLT supervision Is RequIReD whenever A ChILD Is NeAR ThIs exerciser. ChILDReN should NOT PLAy ON OR NeAR exercise equipment. KeeP fingers, LOOse CLOThINg, AND hair AwAy from MOvINg PARTs. INsPeCT your exerciser BefORe each use TO ensure PROPeR OPeRATION. Do not use this equipment unless all moving parts are working properly. CARe should Be TAKeN AT ALL TIMes when getting ON AND Off ThIs OR ANy exercise equipment. Falling on or off the product could result in injury. 2 3

4 PRODUCT SPECIFICATIONS SET UP Carriage cover LENGTH: 47-1/2 WIDTH: 20 HEIGHT: 5 WEIGHT: 12 lbs. MAX. USER WEIGHT: 300 lbs. Handle bars with foam handle covers Tension cords (2) WARNING KEEP HAIR, FINGERS, LOOSE CLOTHING, CHILDREN AND PETS AWAY FROM HINGES AND OTHER MOVING PARTS TO AVOID SERIOUS INJURY. Installing the Handle Bar is easy. Simply follow the instructions below. 1. Pull the product out of the shipping box. Remove all packaging materials. 2. Lay the Torso Track 2 flat on the floor. Make sure you have plenty of space on both ends of the product. 3. Turn the unit over so that it rests on the carriage cover. Remove the thumbwheel screw located in the handlebar tube by turning it counter-clockwise with your thumb and index finger. 4. (a) Place Handle Bar through the tube, aligning the hole on the bar, with the hole on the tube. (b) Insert the screw through the holes and turn clockwise to securely fasten the Handle Bar into place. 3D VIEW Adjustment Buckle 4(a) 4(b) Kneel pad Align holes IMPORTANT: THUMB- WHEEL SCREW MUST FIT THROUGH THE HOLE IN THE HANDLE BAR AND BE SCREWED IN COM- PLETELY SO IT DOES NOT INTERFERE WITH TENSION CORDS. 5. Turn the unit back over so that it sits firmly on the floor, resting on the feet. Slide foam grip(s) onto the Handle Bar as shown. Moistening the bar with a little water will help the foam grip(s) to slide on easier. 4 5

5 6. When you begin to use the Torso Track 2, you will be able to adjust the position of the kneel pad to accommodate your height. Simply adjust the kneel pad position with the adjustment buckle. 7. Your Torso Track 2 is assembled with tension cords already locked in place. In the event that they would be disengaged, slide handle bar carriage down towards kneel pad. Pull up the end cap of the first tension cord and push down in the slot indicated until it slides into place. Repeat this process for the other cord. You will use both tension cords when you begin exercising with Torso Track 2. As you gradually increase your muscle strength, you can decrease the number of cords you ll use to get a harder workout. Tension Cord Adjustment Buckle PROPER POSITION It is vital that when you start exercising with the Torso Track 2, your back is in the correct position. Follow these important steps to ensure the most effective workout. 1. Try to tuck your stomach muscles in toward your back as shown in the photo below. This will reduce the risk of sway back, where your back becomes hyper-extended. Performing exercises on the Torso Track 2 without the proper positioning may cause unnecessary back strain. REMEMBER: always tuck your stomach muscles in toward your back before beginning to exercise to avoid potential injury. Proper back position Improper back position YOU ARE NOW READY TO USE YOUR TORSO TRACK 2. Please read the following sections to learn about the correct body position and most effective way to workout on your Torso Track 2. STARTING OUT Wear athletic shoes and comfortable lightweight clothing when exercising on the Torso Track 2. Do not exercise barefoot. Check your Torso Track 2 before each use to ensure that all the parts are in place and working properly (see page 11 for details on Inspection and Maintenance). Begin using your Torso Track 2 with both tension cords affixed. The cords control the forward motion out and resistance of force back. As you increase your strength, you will be able to reduce the number of cords you use during your workout. As a result, you ll feel soreness in these muscles until they begin to strengthen. In most people this is going to be the abs, but it could also be the chest, shoulders, arms or back. REMEMBER: the more cords you use, the easier it is to perform the exercise. The fewer cords you use, the more difficult it is to perform the exercise. 2. Get onto your Torso Track 2 by kneeling down on the kneel pad and grasping each end of the handle bar. Be sure that your back is positioned properly. 3. Keeping your toes pointed downward in contact with the ground, slowly glide forward on the Torso Track 2. Move the handlebar carriage forward along the track until it is approximately 1 away from the other end of the unit. At this point your body will be fully extended, but your back should remain straight. 4. If you are not fully extended, the kneel pad is positioned too close to the unit. Move the pad back by adjusting the buckle until you can comfortably extend your body along the unit to just before the point of contact on the other end. 5. Hold your body fully extended for 2 counts and slowly return the carriage to its starting position. Repeat each repetition in this way. 6. Perform your movements on the Torso Track 2 in a smooth, controlled manner. Never extend the handlebar carriage using too much force and banging it against the other end of the unit. Avoid rocking on your knees and lifting your feet off the ground. This will help keep your body in a more stable position as you exercise. The most important thing to remember when using your Torso Track 2 is to keep your back positioned as straight as possible. Tucking your abs in toward your back before you begin exercising will help you stay in this position. NeveR exercise to the point that you become so tired that your back is swayed. stop using this unit immediately if you feel unusual stress or pain. 6 7

6 EXERCISES FOR THE TORSO TRACK 2 Your unit has been designed to give you one of the most complete abdominal workouts that you can get from one machine. You can tone your upper torso muscles to be in the best shape ever. You can workout on the Torso Track 2 based on your own personal schedule, whether that means exercising in the morning, evening or splitting your workout between those times. In any case, we recommend the following training sessions so that you can quickly and effectively achieve your desired results. BEGINNING TRAINING INTERMEDIATE ADVANCED SETS REPS DAYS # OF TENSION CORDS days per week days per week increasing to 5 days as muscle strength increases days per week increasing to 5 days as muscle strength increases 1 0 Ultimate Goal! MUSCLE STRENGTHENING THROUGH POSITIVE & NEGATIVE CONTRACTIONS One of the basic principles of strength training is that you must tear down muscle in order to build it back up stronger than it was before. When a muscle contracts during exercise, it lengthens or shortens. This is known as negative or positive contractions. During the return to the starting point, the muscle is still contracting, but it is now shortening. This phase is the positive contraction. It is during the negative phase that it becomes much more effective to break down fiber, while it is stretching and contracting. Most people rush through the negative to focus on countless repetitions of the positive, missing out on the benefits of negative contraction. The Torso Track 2, however, works on the principle of the active negative, by making the first movement of the exercise the negative phase of muscle contraction. That means you begin tearing down muscle fiber right away, and then begin building it back up. The muscles involved in the initial active negative during a Torso Track 2 workout are the upper, middle and lower abs, the latissimus dorsi (lats), deltoids, and the lower trapezious (traps) and triceps. By focusing on the negative contractions when you begin exercising on the Torso Track 2, these muscle groups will respond almost immediately. EXPERT REVERSE RESISTANCE 1 set with each change of tension cords As many as tolerated, just to the point of fatigue 3 days per week increasing to 5 days as muscle strength increases begin with: 0 then: 1 end with: 2 REVERSE RESISTANCE TRAINING The Torso Track 2 is so versatile, it can help you attain higher levels in your exercise program to achieve even greater results. With Torso Track 2, you can perform reverse resistance exercises to further enhance your workout. Reverse resistance training works in the following way. Once you have reached the Advanced level of training as outlined in the chart on page 8, you will be exercising without the help of the tension cords and thus, the greatest amount of resistance. The next step is to work your muscles just to the point of fatigue, and then continue to workout with the aid of both tension cords to reduce the resistance. Here s an example of a workout using reverse resistance training: 1. Perform one set of as many repetitions as you can tolerate for 2 minutes using 0 tension cords. 2. Just before your muscles reach the point of fatigue, adjust the Torso Track 2 by adding 1 tension cord and go for another 2 minute set. 3. Again, just before your muscles reach the point of fatigue, add another tension cord and workout for 2 more minutes. Remember, each time you add a tension cord, you are reducing the amount of resistance and therefore making it easier to workout. You ll continue to build muscle strength. 8 9

7 FREQUENTLY ASKED QUESTIONS ABOUT THE TORSO TRACK 2 Q. How many tension cords should I use during my workout? A. Until you determine your level of fitness, we recommend everyone begin with both tension cords connected. If, the day after you workout, you are not experiencing any muscle soreness, then you may decrease the number of tension cords one at a time for a harder workout as your strength gradually increases. The ultimate goal is to be able to perform your exercises without the assistance of any cords. But, start out easy in the beginning, and then increase the level of your workout as you build your muscle strength. Q. How do the tension cords work? A. By providing a counter-resistance force to your body weight, they make it easier to do the exercise until you become stronger. The more cords you use, the easier it is to perform the exercise. The fewer cords you use, the more difficult it is to perform the exercise. Q. What if my stomach hurts too much once I begin my exercise program. Am I working out too hard? A. There is always a fine line between not working out enough and working out too much when you first begin an exercise program. That s because when you re just getting started, there are certain muscle groups that may be weaker than others. As a result, your muscles will feel sore in the beginning but should not hurt. A good rule of thumb when starting out on the Torso Track 2 is that if you don t feel a soreness in your abdominals, you probably have not done enough repetitions. Once your muscles become stronger, you ll feel less soreness. But remember, never exercise to the point that you re so fatigued, you lose proper position and over-exert yourself. This could lead to potential injury. We want you to get the most out of your Torso Track 2 workout, so begin exercising at a steady pace. INSPECTION & MAINTENANCE INSPECT YOUR TORSO TRACK 2 PRIOR TO EACH USE Before using your Torso Track 2 for your workout session, be sure to make the following inspection: Make certain the equipment is fully opened and sitting on a solid level surface with plenty of clearance on all sides. Check that the tension cords are attached securely into position on the unit. Check that the tension cords are traveling correctly in the pulleys on the underside of the carriage. Make sure the handlebar is properly affixed to the carriage and the thumbwheel screw is tightly fastened. Be sure the kneel pad lies flat and is positioned firmly in place and the buckle is secure (in down position). ROUTINE MAINTENANCE Wipe down your Torso Track 2 after each use with a clean, damp (not wet) cloth. Do not leave towels or workout clothing laying on the equipment. Periodically check the following parts for signs of fraying or other wear: the tension cords, the carriage, the wheels, the carriage cover and the kneel pad. If a part needs replacement, do not use the equipment until it is repaired. STORING YOUR UNIT Store your unit after each use in an area away from children and high traffic areas. You can store your unit in a closet or under a bed

8 EXERCISE DATA CHART (UPDATE ONCE A WEEK) EXERCISE DATA CHART (UPDATE ONCE A WEEK) Use this chart to keep track of your progress over time. Before writing on this, make as many copies as you think you ll need. We suggest you keep these in a notebook. You will find it both informative and motivational to look back at what you ve done, and this data will help you to chart future fitness goals as you progress. sets RePs TIMe NuMBeR Of TeNsION CORDs sets RePs TIMe NuMBeR Of TeNsION CORDs 12 13

IMPORTANT INFORMATION - PLEASE READ. Table of Contents. Introduction. General Information

IMPORTANT INFORMATION - PLEASE READ. Table of Contents. Introduction. General Information IMPORTANT INFORMATION - PLEASE READ Introduction Congratulations! Welcome to the world of the ELLIPTICAL CROSS TRAINER. The ELLIPTICAL CROSS TRAINER is one of the finest and most comprehensive pieces of

More information

Routine For: OT - General Guidelines/Energy Conservation (Caregiver)

Routine For: OT - General Guidelines/Energy Conservation (Caregiver) GENERAL GUIDELINES - 9 Tips for Exercise: Body Mechanics for Helper - To protect back, stay as upright as possible and keep head in line with trunk. - Always position yourself as close as possible to the

More information

HOME GYM. Model. Retain This Manual for Reference OWNER'S MANUAL. www.hyper-extension.com

HOME GYM. Model. Retain This Manual for Reference OWNER'S MANUAL. www.hyper-extension.com NOTE: Please read all instructions carefully before using this product Table of Contents Safety Notice www.hyper-extension.com HOME GYM 50036 Hardware Identifier Assembly Instruction Parts List Warranty

More information

UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS

UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 bahenso@comcast.net FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS Universal Fitness Network, Inc. specializes in physical

More information

Fact sheet Exercises for older adults undergoing rehabilitation

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

More information

Strengthening Exercises - Below Knee Amputation

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

More information

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

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

More information

Bicycoo BMX Instruction Manual 0014X Series

Bicycoo BMX Instruction Manual 0014X Series Bicycoo BMX Instruction Manual 0014X Series Joovy 2919 Canton Street Dallas, TX 75226 (877) 456-5049 Fax: (214) 761-1774 Email: customerservice@joovy.com Web Site: www.joovy.com ! WARNINGS Please read

More information

Take a few minutes for yourself and incorporate some Office Yoga into your daily routine.

Take a few minutes for yourself and incorporate some Office Yoga into your daily routine. OFFICE YOGA Working in an office or at a computer for prolonged periods of time can put strain on the neck, shoulder and back muscles which in turn can lead to tension and stiffness. This tension can cause

More information

HOME GYM ADI-10250-I. Model ADI-10250-I. Retain This Manual for Reference OWNER'S MANUAL

HOME GYM ADI-10250-I. Model ADI-10250-I. Retain This Manual for Reference OWNER'S MANUAL NOTE: Please read all instructions carefully before using this product Table of Contents Safety Notice HOME GYM ADI-10250-I Important Assembly Information Care and Maintenance Parts List Warranty Ordering

More information

Owner s Manual Read and keep this manual. Patents World Wide

Owner s Manual Read and keep this manual. Patents World Wide Owner s Manual Read and keep this manual. Patents World Wide S & S Industries, Inc., Sarasota, FL, USA www.trail-gator.com Copyright 2008 All Rights Reserved The following manual is provided to assist

More information

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

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

More information

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

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

July 7, 2015. Video Conference and Training Call

July 7, 2015. Video Conference and Training Call Session #7 July 7, 2015 Video Conference and Training Call Today we covered several exercises for the arms: 1. Standard curl 2. Tricep extension 3. Hammer curl 4. Tricep extension 5. Reverse curl 6. Tricep

More information

Low Back Pain Exercises Interactive Video Series Transcript July 2013

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

More information

WEEKLY SAFETY MEETING All Euramax Subsidiaries BACK SAFETY / PROPER LIFTING. Safety Meeting Contents. Meeting Notice. Leaders Guide.

WEEKLY SAFETY MEETING All Euramax Subsidiaries BACK SAFETY / PROPER LIFTING. Safety Meeting Contents. Meeting Notice. Leaders Guide. Safety Meeting Contents Meeting Notice Employee Handout Employee Quiz Meeting Sign-In Sheet Employee Puzzle PRIOR TO THE WEEKLY MEETING: - Post the meeting notice by the timeclock - Read through the and

More information

Physical Agility Test Preparation and Safety

Physical Agility Test Preparation and Safety Physical Agility Test Preparation and Safety TT DD CC JJ J How to Prepare for the PAT Prior to taking the Physical Agility Test, applicants should seek medical advice from their physician. The day of the

More information

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

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

More information

TIPS and EXERCISES for your knee stiffness. and pain

TIPS and EXERCISES for your knee stiffness. and pain TIPS and EXERCISES for your knee stiffness and pain KNEE EXERCISES Range of motion exercise 3 Knee bending exercises 3 Knee straightening exercises 5 STRENGTHENING EXERCISES 6 AEROBIC EXERCISE 10 ADDITIONAL

More information

Aquatic Exercises: Upper Body Strengthening

Aquatic Exercises: Upper Body Strengthening Aquatic Exercises: Upper Body Strengthening These exercises will strengthen your muscles in your arms, shoulders, chest and neck. Exercising in water allows you to have less stress on your joints. When

More information

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

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

More information

TABLE OF CONTENTS. Introduction/Customer Service Information...2. Warranty Information...3. Warnings/Safety Pre-cautions...4-5

TABLE OF CONTENTS. Introduction/Customer Service Information...2. Warranty Information...3. Warnings/Safety Pre-cautions...4-5 V062211 TABLE OF CONTENTS Introduction/Customer Service Information....2 Warranty Information......3 Warnings/Safety Pre-cautions....4-5 Hardware Identifier.......6 Assembly Instruction......7-9 How To

More information

8 Power Moves for Perfect Posture By Dr. Kareem Samhouri

8 Power Moves for Perfect Posture By Dr. Kareem Samhouri 8 Power Moves for Perfect Posture By Dr. Kareem Samhouri 2008 www.backinjuryguide.com All rights reserved. No portion of this manual may be used, reproduced or transmitted in any form or by any means,

More information

Ski Machine Owner s Manual and Assembly Instructions

Ski Machine Owner s Manual and Assembly Instructions OD O Ski Machine Owner s Manual and Assembly Instructions Y P R E C O Introduction Assembling Your Ski Machine Congratulations on purchasing your new Mode One Ski Machine. Made of high quality materials

More information

Passive Range of Motion Exercises

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

More information

Operating Instructions

Operating Instructions Operating Instructions Table of Contents IMPORTANT INFORMATION 1-2 1 The backrack TM 3-6 Introduction 3 What does it do? 4 How do I use it? 5 How often should I use it? 6 2 Getting On 7-10 3 Basic Exercises

More information

Range of Motion Exercises

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

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

Exercise Module. A New Leaf. Choices for Healthy Living

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

More information

Otago Exercise Program

Otago Exercise Program Otago Exercise Program Edited Version Exercise Booklet Created by: Genesee County Coalition Supported by a grant from the Health Foundation for Western and Central New York Otago Exercise Program to Prevent

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

Most Effective Abdominal Exercises

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

More information

A Stretch-Break Program for Your Workplace! www.healthyworkplaceweek.ca

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

More information

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

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

More information

USCGA Health and Physical Education Fitness Preparation Guidelines

USCGA Health and Physical Education Fitness Preparation Guidelines USCGA Health and Physical Education Fitness Preparation Guidelines MUSCULAR STRENGTH Muscular strength and endurance can be improved by systematically increasing the load (resistance) that you are using.

More information

2015 Cheer Squad Summer Strength & Conditioning

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

More information

Sue Schuerman, PT, GCS, PhD UNLVPT

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

More information

COMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES

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

More information

Knee Conditioning Program. Purpose of Program

Knee Conditioning Program. Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

Cardio-Tramp REBOUNDER MANUAL. Please review this important information regarding your STOTT PILATES

Cardio-Tramp REBOUNDER MANUAL. Please review this important information regarding your STOTT PILATES Cardio-Tramp REBOUNDER MANUAL Please review this important information regarding your STOTT PILATES Cardio-Tramp Rebounder and keep it handy for future reference. IMPORTANT! This manual contains important

More information

The Examination...2. Pitching Mechanics...4. Core Exercises...5. Scapular Stretches...7. Scapular Exercises...8. Summary...10. Pitch Counts...

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,

More information

Strength Training HEALTHY BONES, HEALTHY HEART

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

More information

X-Plain Neck Exercises Reference Summary

X-Plain Neck Exercises Reference Summary X-Plain Neck Exercises Reference Summary Introduction Exercising your neck can make it stronger, more flexible and reduce neck pain that is caused by stress and fatigue. This reference summary describes

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

Adult Advisor: Plantar Fasciitis. Plantar Fasciitis

Adult Advisor: Plantar Fasciitis. Plantar Fasciitis Adult Advisor: Plantar Fasciitis Page 1 of 3 Plantar Fasciitis What is plantar fasciitis? Plantar fasciitis is a painful inflammation of the bottom of the foot between the ball of the foot and the heel.

More information

Getting Your Hand Moving After a Wrist Fracture

Getting Your Hand Moving After a Wrist Fracture Information for patients Getting Your Hand Moving After a Wrist Fracture Physiotherapy Department Tel: 01473 703318 DPS ref: 06175-14(RP) Issue 1: April 2015 Review date: March 2018 The Ipswich Hospital

More information

Rotator Cuff and Shoulder Conditioning Program. Purpose of Program

Rotator Cuff and Shoulder Conditioning Program. Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

Preparation Guide: Post-Offer Physical Assessment Lineman Line of Progression

Preparation Guide: Post-Offer Physical Assessment Lineman Line of Progression Preparation Guide: Post-Offer Physical Assessment Lineman Line of Progression The Physical Assessment is designed to determine if your physical abilities match the physical requirements of the job. Please

More information

WARNING: Important: Keep these instructions for future reference. Gate Instructions (1) Assembly and Installation Instructions

WARNING: Important: Keep these instructions for future reference. Gate Instructions (1) Assembly and Installation Instructions Assembly and Installation Instructions Please read these instructions carefully. Please follow these instructions carefully to ensure that your gate extension is properly installed. Improper installation

More information

Injuries from lifting, loading, pulling or pushing can happen to anyone in any industry. It is important to be aware of the risks in your workplace.

Injuries from lifting, loading, pulling or pushing can happen to anyone in any industry. It is important to be aware of the risks in your workplace. Workplace safety: lifting One of the biggest concerns in the workplace is lifting and loading. When you lift something, the load on your spine increases and your spine can only bear so much before it is

More information

1000-LB. TRAILER JACK OWNER S MANUAL

1000-LB. TRAILER JACK OWNER S MANUAL 1000-LB. TRAILER JACK OWNER S MANUAL WARNING: Read carefully and understand all INSTRUCTIONS before operating. Failure to follow the safety rules and other basic safety precautions may result in serious

More information

Preventing Falls. Strength and balance exercises for healthy ageing

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

More information

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

DeskCycleTM USER S MANUAL QUESTIONS / PROBLEMS. Order# Support for US Customers TOLL-FREE SUPPORT 877-426-3292 EMAIL SUPPORT support@3dinnovations.

DeskCycleTM USER S MANUAL QUESTIONS / PROBLEMS. Order# Support for US Customers TOLL-FREE SUPPORT 877-426-3292 EMAIL SUPPORT support@3dinnovations. TM DeskCycleTM USER S MANUAL Visit us at www.deskcycle.com for, Usage Tips Calorie Calculator Accessories And More QUESTIONS / PROBLEMS Support for US Customers TOLL-FREE SUPPORT 877-426-3292 EMAIL SUPPORT

More information

Exercises for Growing Taller

Exercises for Growing Taller 1 Exercises for Growing Taller A Mini-Guide By Rodney Williams Copyright and Legal Notice 2 Published by: Copyright 2011. All Rights Reserved. No part of this publication may be reproduced or transmitted

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

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

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

More information

WORKOUT AND NUTRITION GUIDE PULL-UPS DIPS PUSH-UPS SIT-UPS

WORKOUT AND NUTRITION GUIDE PULL-UPS DIPS PUSH-UPS SIT-UPS WORKOUT AND NUTRITION GUIDE PULL-UPS DIPS PUSH-UPS SIT-UPS IMPORTANT: Consult your physician before beginning this or any exercise program. WARNING: Fitness training can result in serious or fatal injury.

More information

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

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

More information

HOPE EXERCISE RECOVERY RESOURCES RELATIONSHIPS INFORMATION REHABILITATION PREVENTION SELF ADVOCACY RELATIONSHIPS MOVEMENT. A Stroke Recovery Guide

HOPE EXERCISE RECOVERY RESOURCES RELATIONSHIPS INFORMATION REHABILITATION PREVENTION SELF ADVOCACY RELATIONSHIPS MOVEMENT. A Stroke Recovery Guide INFORMATION REHABILITATION PREVENTION SELF ADVOCACY RECOVERY HOPE A Stroke Recovery Guide RELATIONSHIPS MOVEMENT RESOURCES RELATIONSHIPS EXERCISE www.stroke.org CHAPTER FOUR Movement and Exercise Moving

More information

ERGONOMICS. Improve your ergonomic intelligence by avoiding these issues: Awkward postures Repetitive tasks Forceful exertions Lifting heavy objects

ERGONOMICS. Improve your ergonomic intelligence by avoiding these issues: Awkward postures Repetitive tasks Forceful exertions Lifting heavy objects ERGONOMICS The goal of ergonomics is to reduce your exposure to work hazards. A hazard is defined as a physical factor within your work environment that can harm your body. Ergonomic hazards include working

More information

GoFit Platinum Power Vibe

GoFit Platinum Power Vibe GoFit Platinum Power Vibe GFVT011 GoFit Platinum Pty Ltd Phone 1800 446 348 fax 1300 446 348 www.gofit.com.au IMPORTANT PRECAUTIONS When using an electrical appliance, the basic following precautions

More information

Transferring Safety: Prevent Back Injuries

Transferring Safety: Prevent Back Injuries Transferring Safety: Prevent Back Injuries OBJECTIVES: At the end of this class you will be able to: 1. Describe the back and what it does. 2. List things that you can do everyday in your home and at work

More information

Physical Capability Strength Test: One Component of the Selection Process

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

More information

Stair Workouts Get in Shape: Step up

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

More information

ISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS.

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

More information

Functional rehab after breast reconstruction surgery

Functional rehab after breast reconstruction surgery Functional rehab after breast reconstruction surgery UHN A guide for women who had DIEP, latissimus dorsi with a tissue expander or implant, or two-stage implant based breast reconstruction surgery Read

More information

WSN ERGONOMIC SAFETY TALK #3

WSN ERGONOMIC SAFETY TALK #3 What is a safety talk? This safety talk is one of a series of brief meetings held on regular basis with workers and their supervisors to discuss problems and concerns about health and safety. All safety

More information

OWNER S MANUAL Table Tennis Table Patent Pending

OWNER S MANUAL Table Tennis Table Patent Pending OWNER S MANUAL Table Tennis Table Patent Pending Be sure to write your model number and serial number here for future reference. You can find these numbers printed on the bottom of the table. MODEL # T8179

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

I BEAM TRACK INSTALLATION

I BEAM TRACK INSTALLATION PDQ 0/700 FESTOON SYSTEM INSTALLATION AND MAINTENANCE INSTRUCTIONS INTRODUCTION The PDQ Festoon System was designed to run on one of three sizes of I-beams: S x., S8 x 8. and S x.. System trolleys must

More information

HELPFUL HINTS FOR A HEALTHY BACK

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

More information

Shoulder Extension Exercise Using Theraband

Shoulder Extension Exercise Using Theraband Shoulder Extension Exercise Using Theraband Loop the theraband around the stable surface at chest height Lift your chest and pull your arm behind you Keep your neck long and relaxed Make sure you keep

More information

LearnToRun10K Program

LearnToRun10K Program LearnToRun10K Program So you ve decided you d like to LearnToRun10K! If you ve never run before, or if you ve not done any running for 3 months or longer, then this is the program for you! You ll notice

More information

APPENDIX A. Sets = the completion of one consecutive grouping of repetitions of an exercise.

APPENDIX A. Sets = the completion of one consecutive grouping of repetitions of an exercise. Exercise Instruction Sheet Instructions: APPENDIX A Exercises are to be performed 3 times per week. Allow one rest day between each exercise day. You may divide the exercises into groups and perform them

More information

UPPER QUADRANT PAC. Do only those exercises that I have checked off for you to do independently. THINGS TO AVOID

UPPER QUADRANT PAC. Do only those exercises that I have checked off for you to do independently. THINGS TO AVOID UPPER QUADRANT PAC Most common pain / disfunction syndromes occur as a result of a combination of poor posture habit and imbalanced muscle groups. The following exercise protocols will address the most

More information

CONDITIONING PLAN FOR CHEERLEADING 2007-2008

CONDITIONING PLAN FOR CHEERLEADING 2007-2008 CONDITIONING PLAN FOR CHEERLEADING 2007-2008 GENERAL OVERVIEW This plan is a sport specific conditioning plan designed for the female competitive cheerleader. The purpose is to allow for proper training

More information

XM-4434. Owner s Manual POWER TOWER !CAUTION. Read all precautions and instructions in this manual before using this equipment.

XM-4434. Owner s Manual POWER TOWER !CAUTION. Read all precautions and instructions in this manual before using this equipment. XM-4434 POWER TOWER Owner s Manual!CAUTION Read all precautions and instructions in this manual before using this equipment. Table of Contents Important Safety Information 3 Assembly 4-7 Parts List 8 Exploded

More information

ANKLE STRENGTHENING PROGRAM Program Time: 20 min. Recommended: 3x a week

ANKLE STRENGTHENING PROGRAM Program Time: 20 min. Recommended: 3x a week ANKLE STRENGTHENING PROGRAM Program Time: 20 min. Recommended: 3x a week Manuel A. Escalante, Jr. BS, ATC, EMT Model: Nathan Swift BS Note: This program is not meant to replace an evaluation by your coach,

More information

Injury Prevention for the Back and Neck

Injury Prevention for the Back and Neck Injury Prevention for the Back and Neck www.csmr.org We have created this brochure to provide you with information regarding: Common Causes of Back and Neck Injuries and Pain Tips for Avoiding Neck and

More information

User Guide. 36 Jogging Trampoline

User Guide. 36 Jogging Trampoline User Guide 36 Jogging Trampoline Introduction 1 Congratulations! You have made an excellent choice with the purchase of this quality Crane product. By doing so you now have the assurance and peace of mind

More information

Material 1. Dolly, hand cart, wheel cart, large box, back belt

Material 1. Dolly, hand cart, wheel cart, large box, back belt 29CFR 1926.20(b)-Accident Reduction, 29CFR 1926.21- Safety Training & Education Back and Lifting Safety Preparation 1. Read Applicable Background information and related Company Policy Chapter. 2. Make

More information

Basic Training Exercise Book

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

More information

Why Back Safety is Important

Why Back Safety is Important Back Safety Why Back Safety is Important Back injuries are considered by OSHA (the Occupational Safety and Health Administration) as the nation's #1 workplace safety problem. Back Injuries are often: Very

More information

Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson

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

More information

Back Safety Program POLICY AND PROCEDURE

Back Safety Program POLICY AND PROCEDURE Back Safety Program POLICY AND PROCEDURE This is (Enter Company Name Here) Back Safety Program. It meets all OSHA requirements and applies to all our work operations. (Enter Name Here) will be responsible

More information

Spine Conditioning Program Purpose of Program

Spine Conditioning Program Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

GRASP. Graded Repetitive Arm Supplementary Program. Exercise manual. Level. This research project is funded by UBC and the Heart and Stroke Foundation

GRASP. Graded Repetitive Arm Supplementary Program. Exercise manual. Level. This research project is funded by UBC and the Heart and Stroke Foundation GRASP Graded Repetitive Arm Supplementary Program Exercise manual Level 1 This research project is funded by UBC and the Heart and Stroke Foundation 1 Welcome to the Grasp study! Thank you for volunteering

More information

SHOULDER EXERCISE ROUTINE

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

More information

Owner's Manual. Model#: 55-5003, 55-5004, 55-5005. This Product is Distributed Exclusively by

Owner's Manual. Model#: 55-5003, 55-5004, 55-5005. This Product is Distributed Exclusively by Owner's Manual! WARNING Exercise can present a health risk. Consult a physician before beginning any exercise program with this equipment. If you feel faint or dizzy, immediately discontinue use of this

More information

What muscles do cyclists primarily use?

What muscles do cyclists primarily use? Stress & Injury The following information has been taken from freely available articles from British Cycling and other Cycling organisations. Sources are noted at the end of this document. Please note

More information

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

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

More information

Patient Slings. Owner s Operator and Maintenance Manual. DEALER: This manual must be given to the user of the product.

Patient Slings. Owner s Operator and Maintenance Manual. DEALER: This manual must be given to the user of the product. Owner s Operator and Maintenance Manual Patient Slings DEALER: This manual must be given to the user of the product. USER: BEFORE using this product, read this manual and save for future reference. For

More information

total hip replacement

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

More information

Basic Stretch Programme 3. Exercise Circuit 4

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

More information

LIFTING AND BACK SAFETY TRAINING LESSON PLAN

LIFTING AND BACK SAFETY TRAINING LESSON PLAN LIFTING AND BACK SAFETY TRAINING LESSON PLAN Topic: Back Safety and Proper Lifting Techniques This presentation is designed to assist trainers conducting Lifting and Back Safety training for workers. Back

More information

Owner's Manual. Model#: 55-4266. This Product is Distributed Exclusively by. CAUTION: Weight on this product should not exceed 300 lbs.

Owner's Manual. Model#: 55-4266. This Product is Distributed Exclusively by. CAUTION: Weight on this product should not exceed 300 lbs. Owner's Manual! WARNING Exercise can present a health risk. Consult a physician before beginning any exercise program with this equipment. If you feel faint or dizzy, immediately discontinue use of this

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