Before heading out for a run or ride spend a few minutes actively warming up your muscles. Especially if you sit most of the day and then are heading out the door these exercises will be beneficial to get you from a seated posture to a upright one!
Functional Straight Leg w/Rotation x 10/side
| Difficulty Level : |
Beginner  |
| Muscle Group(s) : |
Abdominals
Core
Legs
Hips and Glutes
Abductors
Adductor
Adductors
Abductor
Obliques |
| Modality : |
Dynamic Flexibility |
 |
Benefits :
- Improved soft tissue extensibility and neuromuscular control.
|
Pre-Requisites :
- Client must demonstrate adequate core strength and neuromuscular control of the whole body.
|
Preparation :
- Stand near the wall or a sturdy object.
- Flex one leg at the hip and the knee and use your upper body to lean against the wall for support.
- Your back leg should be straight at the knee, facing forward.
|
Movement :
- Draw your belly button in toward your spine.
- Keep rear foot on the ground, with the opposite hip and knee flexed.
- Slowly move through your hips, creating pronation and supination at the ankle.
- Take the body/joint through full ROM using controlled momentum/movement for one set of five to 10 reps.
|
|
|
| Difficulty Level : |
Beginner |
| Muscle Group(s) : |
Chest
Shoulders
Deltoids
Pectorals |
| Modality : |
Dynamic Flexibility |
|
 
Chest – Functional x15
Benefits :
- Increased ROM of the anterior (front) shoulder girdle.
|
Pre-Requisites :
- Tightness noted on the anterior shoulder musculature (i.e. pecs, front delts, biceps).
|
Preparation :
- Stand “tall” with abs “drawn in” and glutes contracted.
- Begin with arms straight out to the side (abducted).
|
Movement :
- Exhale as the shoulders are externally rotated (palms up), and the shoulder blades are retracted.
- DO NOT ALLOW INCREASED LORDOSIS AND/OR CERVICAL PROTRACTION TO OCCUR.
- TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE ROM USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps.
|
Hamstring – Straight Leg Internal Rotation Functional x 10/side
| Difficulty Level : |
Intermediate  |
| Muscle Group(s) : |
Legs
Hamstrings
Hips and Glutes |
| Modality : |
Dynamic Flexibility |
|
Benefits :
- Actively stretches hamstrings and quads.
|
Pre-Requisites :
- Client must be free of any knee pathology, i.e., ACL tear, torn meniscus, etc.
- Client must be able to dynamcally stabilize pelvis.
|
Preparation :
- Stand with knees unlocked.
- Hands on hips (this helps give feedback to know if pelvis is moving).
|
Movement :
- Draw belly button in.
- Stand on one leg.
- Let other leg extend forward to hip level and straigten out.
- Pull leg back and let knee bend so heal hits glute.
- MAKE SURE PELVIS REMAINS STABLE, ONLY LEG SHOULD BE MOVING.
- TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE ROM USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps.
|
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Posted in
Health and Fitness Tip 2 years, 6 months ago at 12:25 pm.
