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Full Body
Warm Up: 5
minutes
Purpose: A
gradual progression of gentle rhythmic movement,
designed to stimulate the neuromuscular system and
metabolic pathways, and elevate core body temperature.
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Begin Standing:
--March in place--Add close-to-body alternating arm
swings--Change to small step touches side to side--Add
alternating backward shoulder rolls--Change to two small
steps right, two left--Add low dual arm side
lifts--March in place--Add close-to-body alternating arm
swings--Change to alternating heels front--Add dual
biceps curls--Change to alternating front knee
lifts--Add alternating forward arm lifts--Change to
march in place--Add close-to-body alternating arm
swings--Change to alternating curl backs--Add low dual
arm bent elbow press backs
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Avoid overhead moves and movements that keep the limbs
away from the body's centerline for extended periods.
Keep arms at shoulder height, no higher.
Allow participants to modify the movements to
accommodate their areas of pain on any given day.
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Upper Body Work: 15 minutes
Purpose:
Building muscular endurance in the upper body with low
resistance, high repetition training. |
Training tools:
Light free-weight, latex-free dynabands, or exercise
tubing
Seated on a chair or standing, strengthen the following
muscles:
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the
deltoids
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the rotator-cuff
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the rhomboids
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the latissimus dorsi
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the pectorals
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the erector spinae
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the abdominals
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the triceps
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the biceps
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Rep/pause/rep format:
Alternate sides or pause between repetitions to create
small rest periods whenever possible.
Minimize eccentric work.
Eliminate overhead
training and any move that involves extended-time holds.
For a participant
returning after a flare, use no resistance, and instead
focus on ROM.
Progressions need to be
much more gradual than advised for the general
population.
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Lower Body Work: 15 minutes
Purpose: By
standing on stability trainers, the lower body is
trained for both strength and balance.
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Training tools:
Unstable surface foot pads such as Theraband stability
trainers.
Standing on stability trainers:
Sway side to side--Shift to one side and lift alternate
foot off the pad for a possible 10 seconds--Repeat on
other side --Return to first leg--Perform one-legged
bicycling motions--Repeat other side-- Return to first
leg--Perform a side leg lift that includes a full body
lean--Repeat other side-- Return to first leg--Perform a
leg extension that includes a full body lean
forward--Repeat other side--
Perform the progression again from the beginning, adding
knee bends (short-lever squats) on the standing leg.
End
with alternating toe lifts, to strengthen tibialis
anterior muscle.
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Participants who are fearful of falling can be placed
near a wall to reduce anxiety and for safety.
Switch to the alternate leg before the standing leg
becomes fatigued.
Progressions include changing to less stable footpads,
adding dual arm motions, adding single arm motions,
tilting the head back (visual balance challenge), and
closing eyes (vestibular balance challenge)
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Post Strength Stretching: 10 minutes
Purpose: To
reduce tightness in the muscles previously worked in
this session. |
Seated, stretch the following muscles just worked:
Anterior and Posterior deltoids--Rhomboids and
Latissimus dorsi--Pectorals--Lumbar erector spinae--Hip
Abductors and Adductors--Quadriceps, Iliopsoas,
Hamstrings--Gastrocnemius, Soleus and Tibialis Anterior |
Do not hold a
flexibility pose longer than 10-seconds.
Eliminate overhead
flexibility movements.
If a participant is
hypermobile, they should model the leader for safe
positioning instead of moving until a stretch is felt.
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