- Offer more advanced and integrated stretching, resistance training and relaxation techniques.
- Improve Muscular Strength and Endurance and Cardiovascular Fitness.
Full Program Video:
For Patients with ICD’s please note “Alternative Exercise Suggestions for Patients with an ICD” within each exercise listed below. A general rule of thumb is to avoid exercises on the same side of the ICD, that bring the arm over head or the arm out laterally at shoulder level extending behind the shoulder.
Option 1: Warm Up
Complete 5 mins of Walking or Stationary Bike.
Or complete one of the following:
Option 2: Yoga Warm Up
Breathing & Stretches
It’s important to never force a stretch but to relax into it. Forcing a stretch can make it ineffective. It’s best to breathe deeply and only move deeper when the muscle opens.
While stretching take notice of how tight the muscle feels. Only stretch tight muscles. It’s also helpful to notice the tighter side within each muscle group. Stretching only the tight side can help bring about balance.
|n/a||1||5||Exhale and extend your back over the roller for 5 counts: Inhale, crunch up for 2 counts. Move with Breath. Progress by holding the stretch in extension for 45 sec. for 1 repetition||Your Choice|
|TEMPO||Exhale and extend your back over the roller for 5 counts: Inhale, crunch up for 2 counts. Move with Breath. Progress by holding the stretch in extension for 45 sec. for 1 repetition|
Progression: When you have mastered each exercise, move to the “progression” listed below each exercise.