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Post exercise stretching routine. |
Warm Up=20
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Summary Of=20
Program |
| Activity |
Type |
Sets |
Reps |
Duration |
Tempo |
Intensity |
Rest |
| Calf - Bent Knee Supine =
Active=20
Isolated (Assisted) |
Exercise |
|
1-3 |
10-30 =
sec. |
|
|
|
| Hamstring - Straight Leg =
Contract=20
Relax Supine (Assisted) |
Exercise |
|
1-3 |
10-30 =
sec. |
|
|
|
| Quadriceps - Prone =
Contract Relax=20
(Assisted) |
Exercise |
|
1-3 |
10-30 =
sec. |
|
|
|
| Hip Flexor - Side Lying =
Contract=20
Relax (Assisted) |
Exercise |
|
1-3 |
10-30 =
sec. |
|
|
|
| Spinal Rotation - Supine =
Contract=20
Relax (Assisted) |
Exercise |
|
1-3 |
10-30 =
sec. |
|
|
|
| Chest - Seated Contract =
Relax=20
(Assisted) |
Exercise |
|
1-3 |
10-30 =
sec. |
|
|
| |
Cool=20
Down |
|
| CALF - BENT KNEE SUPINE =
ACTIVE=20
ISOLATED (ASSISTED) |
| Reps : |
1-3 |
Sets : |
|
Intensity : =
|
|
| Tempo : |
|
Rest : |
|
Duration : =
|
10-30=20
=
sec. | | |
Preparation :=20
- Place lower leg of client across =
your own.=20
- Stabilize clients leg by placing you =
hand=20
over their knee.
|
Movement :
- Push the toes back until the client =
feels a=20
stretch.=20
- Ensure that the client is aware that =
there=20
should be no pain felt while stretching. =
| |
| |
| HAMSTRING - STRAIGHT LEG =
CONTRACT=20
RELAX SUPINE (ASSISTED) |
| Reps : |
1-3 |
Sets : |
|
Intensity : =
|
|
| Tempo : |
|
Rest : |
|
Duration : =
|
10-30=20
=
sec. | | |
| Preparation :=20
|
Movement :
- Place one hand behind the clients =
ankle and=20
the other hand over their knee.=20
- Keeping the leg straight raise it =
until a=20
stretch is felt.=20
- HOLD AT FIRST RESISTANCE BARRIER FOR =
20-30=20
SECONDS, THEN STATICALLY CONTRACT FOR =
5-7=20
SECONDS, RELAX AND MOVE INTO NEWLY =
ACQUIRED ROM,=20
REPEAT FOR 2-3 REPS.=20
| |
| |
| QUADRICEPS - PRONE CONTRACT =
RELAX=20
(ASSISTED) |
| Reps : |
1-3 |
Sets : |
|
Intensity : =
|
|
| Tempo : |
|
Rest : |
|
Duration : =
|
10-30=20
=
sec. | | |
Preparation :=20
- Have client lye as pictured.=20
- Trainer places hand in a cofortable =
spot on=20
sacrum area and the other on the=20
ankle.
|
Movement :
- Flex the client's knee to first =
resistance=20
barrier, hold for 20-30 seconds.=20
- Instruct client to flex quad, hold =
here for=20
5-7 seconds.=20
- HOLD AT FIRST RESISTANCE BARRIER FOR =
20-30=20
SECONDS, THEN STATICALLY CONTRACT FOR =
5-7=20
SECONDS, RELAX AND MOVE INTO NEWLY =
ACQUIRED ROM,=20
REPEAT FOR 2-3 REPS.=20
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| |
| HIP FLEXOR - SIDE LYING =
CONTRACT RELAX=20
(ASSISTED) |
| Reps : |
1-3 |
Sets : |
|
Intensity : =
|
|
| Tempo : |
|
Rest : |
|
Duration : =
|
10-30=20
=
sec. | | |
Preparation :=20
- Position trainer and client as=20
pictured.
|
Movement :
- Gently extend the client's hip until =
the=20
first resistance barrier is felt, hold =
for 20-30=20
seconds.=20
- Next, instruct client to contract =
the hip=20
flexors statically.=20
- HOLD AT FIRST RESISTANCE BARRIER FOR =
20-30=20
SECONDS, THEN STATICALLY CONTRACT FOR =
5-7=20
SECONDS, RELAX AND MOVE INTO NEWLY =
ACQUIRED ROM,=20
REPEAT FOR 2-3 REPS.=20
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| |
| SPINAL ROTATION - SUPINE =
CONTRACT=20
RELAX (ASSISTED) |
| Reps : |
1-3 |
Sets : |
|
Intensity : =
|
|
| Tempo : |
|
Rest : |
|
Duration : =
|
10-30=20
=
sec. | | |
Preparation :=20
- Position trainer and client as=20
pictured.
|
Movement :
- Cross the leg over as pictured, stop =
when=20
first resistance barrier is noted, hold =
for=20
20-30 seconds, relax.=20
- Next, instruct the client to push =
statically=20
for 5-7 seconds.=20
- HOLD AT FIRST RESISTANCE BARRIER FOR =
20-30=20
SECONDS, THEN STATICALLY CONTRACT FOR =
5-7=20
SECONDS, RELAX AND MOVE INTO NEWLY =
ACQUIRED ROM,=20
REPEAT FOR 2-3 REPS.=20
| |
| |
| CHEST - SEATED CONTRACT =
RELAX=20
(ASSISTED) |
| Reps : |
1-3 |
Sets : |
|
Intensity : =
|
|
| Tempo : |
|
Rest : |
|
Duration : =
|
10-30=20
=
sec. | | |
Preparation :=20
- Have client sit on a bench or chair. =
- Be certain the core is engaged.=20
- Have the client place hands as =
pictured,=20
maintaining neutral spine.=20
- Place hands on the client's elbows =
as=20
pictured.
|
Movement :
- Gently pull elbows back until first=20
resistance barrier is felt.=20
- Instruct client to perform a small=20
contraction of the chest muscles =
essentially=20
pushing the elbows forward.=20
- HOLD AT FIRST RESISTANCE BARRIER FOR =
20-30=20
SECONDS, THEN STATICALLY CONTRACT FOR =
5-7=20
SECONDS, RELAX AND MOVE INTO NEWLY =
ACQUIRED ROM,=20
REPEAT FOR 2-3 REPS.=20
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