- Offers beginner level stretching, resistance training and relaxation techniques.
- Strengthens “Core” musculature to enhance balance and prevent injury.
- Isolates muscles and then integrate them into more dynamic movement patterns.
- A simple program to reenergize the body and mind.
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.
Complete 5 minutes of Walking or Stationary Bike.
Or complete the following:
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 into it 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.
Progression: When you have mastered each exercise, move to the “progression” listed below each exercise.
|Knees bent at 70 degrees as a beginner, increasing to 100 degrees as you become stronger.||2||6||Hold 10 sec: Rest 5 sec||30 sec|
|LOAD||Knees bent at 70 degrees as a beginner, increasing to 100 degrees as you become stronger.|
|TEMPO||Hold 10 sec: Rest 5 sec|
|Knees bent, feet flat on floor. To increase intensity, move the feet further away from the body||2||10 on each leg||2 Life: 2 Lower||30 sec.|
|LOAD||Knees bent, feet flat on floor. To increase intensity, move the feet further away from the body|
|REPS||10 on each leg|
|TEMPO||2 Life: 2 Lower|