Purpose of the Push Up:

Strengthen shoulders, abdominals and activate muscles around the lower spine and pelvis.

mediBall Push Up

Instruction:

1. From Prone Feet on Ball base position, lower body toward the
   floor keeping back straight.
2. Return to base position and repeat.

Body Check

• Tongue on roof of mouth
• Head, neck & shoulder deactivation
• Chin tucked slightly
• Activate TVA (pull umbilicus towards spine)
• Activate multifidus (confirm with tape or by pressing fingers against multifidus the back muscles mirroring the belly button)
• Pelvic Floor Activation
• Maintain Neutral Spine

Postural Alignment Check

• Ear, shoulder & hips in alignment
• Knees & ankles in alignment

NB. Fatigue is always the guide to repetition i.e stop, rest & then try a few more reps.

Disclaimer: This is a basic guide to improving balance, muscle tone and flexibility. All exercises should be performed with care and caution, if unsure about an exercise please seek professional assistance, we take no responsibility for injuries caused by stretches performed incorrectly. Reproduction of any material without written permission from the publishers is strictly prohibited.

Purpose of Russian Twist:

Strengthen hamstrings, bottom muscles and activate muscles that control the lower spine and pelvis. Strengthen abdominal wall in rotation.

Russian Twist on the mediBall

Instruction:

1. With knees bent and ball behind back, slowly roll backwards until ball is under shoulders and back is straight.
2. Raise arms toward the roof and clasp.
3. Roll arms and shoulders from side to side.

Body Check

• Tongue on roof of mouth
• Head, neck & shoulder deactivation
• Chin tucked slightly
• Activate TVA (pull umbilicus towards spine)
• Activate multifidus (confirm with tape or by pressing fingers against multifidus the back muscles mirroring the belly button)
• Pelvic Floor Activation
• Maintain Neutral Spine

Postural Alignment Check

• Ear, shoulder & hips in alignment
• Knees & ankles in alignment

NB. Fatigue is always the guide to repetition i.e stop, rest & then try a few more reps.

Disclaimer: This is a basic guide to improving balance, muscle tone and flexibility. All exercises should be performed with care and caution, if unsure about an exercise please seek professional assistance, we take no responsibility for injuries caused by stretches performed incorrectly. Reproduction of any material without written permission from the publishers is strictly prohibited.

By Odd-Egil Olsen et al – Sports Trauma Research Center, University of Sport and Physical Education, Oslo, Norway

BMJ  2005;330:449 (26 February), doi:10.1136/bmj.38330.632801.8F (7 Feb 2005)

Introduction

Regular physical activity reduces the risk of premature mortality in general and of coronary heart disease, hypertension, colon cancer, obesity, and diabetes mellitus in particular.

Balance Pad Drills For Throwing & Catching

However, participation in sports also entails a risk of injury for all athletes, from the elite to the recreational level.   Studies from Scandinavia document that sports injuries constitute 10-19% of all acute injuries seen in emergency departments, and the most common types are knee and ankle injuries.  Serious knee injuries, such as injuries to the anterior cruciate ligament, are a growing cause of concern.  The highest incidence is seen in adolescents playing pivoting sports such as football, basketball, and team handball. In these sports, women are three to five times more likely to contract a serious knee injury than men.

Injuries to the anterior cruciate ligament may require surgery, always entail a long rehabilitation period, and drastically increase the risk of long term sequelae.  Although treatment methods have advanced notably, there is no evidence to show that repair of a ruptured anterior cruciate ligament or isolated cartilage lesions prevents early development of osteoarthritis. 

Wobble Board Drills While Catching & Throwing

Effective methods for preventing injuries therefore need to be developed. Some studies report promising results, indicating that it may be possible to reduce the incidence of knee and ankle injuries among adults  and adolescents. However, these studies are small and mainly non-randomised, with important methodological limitations.  Prospective randomised intervention studies are therefore needed, especially among children and adolescents, to assess the efficacy of interventions aiming to reduce injuries. We conducted a randomised controlled trial to investigate the effect of a structured programme of warm-up exercises used to prevent acute injuries of the lower limb in young people playing sports.  To minimise overlap within clubs, we used a cluster design.

Conclusion A structured programme of warm-up exercises can prevent knee and ankle injuries in young people playing sports. Preventive training should therefore be introduced as an integral part of youth sports programmes.

Here is an interesting article on proprioception and ankle rehabilitation.

Purpose of Hip Extension:

Strengthen back of thigh (hamstring) and bottom muscles. Activate muscles that control lower spine and pelvis.

Hip Extension on the mediBall

Instruction:

1. Lie on floor with feet on ball.
2. Raise hips until back is straight.
3. Raise one foot off ball.
4. Return to base position and repeat alternating legs.

Body Check

• Tongue on roof of mouth
• Head, neck & shoulder deactivation
• Chin tucked slightly
• Activate TVA (pull umbilicus towards spine)
• Activate multifidus (confirm with tape or by pressing fingers against multifidus the back muscles mirroring the belly button)
• Pelvic Floor Activation
• Maintain Neutral Spine

Postural Alignment Check

• Ear, shoulder & hips in alignment
• Knees & ankles in alignment

NB. Fatigue is always the guide to repetition i.e stop, rest & then try a few more reps.

Disclaimer: This is a basic guide to improving balance, muscle tone and flexibility. All exercises should be performed with care and caution, if unsure about an exercise please seek professional assistance, we take no responsibility for injuries caused by stretches performed incorrectly. Reproduction of any material without written permission from the publishers is strictly prohibited.

Purpose of Single Leg Lift:

Challenge your balance by minimising your base of support.

Single Leg Lift on the mediBall

Instruction:

1. From Seated Base position, lift one leg and extend.
2. Alternate legs.
3. Keep your back straight.

Exercising on a mediBall® has many benefits including:

• Dynamic Flexibility
• Balance
• Core Strength & Control and more..

Body Check

• Tongue on roof of mouth
• Head, neck & shoulder deactivation
• Chin tucked slightly
• Activate TVA (pull umbilicus towards spine)
• Activate multifidus (confirm with tape or by pressing fingers against multifidus the back muscles mirroring the belly button)
• Pelvic Floor Activation
• Maintain Neutral Spine

Postural Alignment Check

• Ear, shoulder & hips in alignment
• Knees & ankles in alignment

NB. Fatigue is always the guide to repetition i.e stop, rest & then try a few more reps.

Disclaimer: This is a basic guide to improving balance, muscle tone and flexibility. All exercises should be performed with care and caution, if unsure about an exercise please seek professional assistance, we take no responsibility for injuries caused by stretches performed incorrectly. Reproduction of any material without written permission from the publishers is strictly prohibited.

Signorile, Joseph F; Lister, Jennifer L,; Rossi, Gianlucs, Del; Ma, Fangchou; Stoutenberg, Mark; Adams, Jessica B.; Tobkin, Sara
University of Miami, Coral Gables, FL

The scapular stabilizers are key to the normal mechanics of the glenohumeral joint during overhead movements. The Bodyblade® is a unique training device that uses vibration, rather than traditional resistance, to overload the muscles. Research regarding the influence of vibration on motor unit firing has not included the Bodyblade® and has focused on whole body vibration. To assess which device would produce the greatest muscle activity of the scapular stabilizers during a typical rehabilitation session.

METHODS
Thirty subjects performed 10 repetitions of shoulder flexion and abduction using the three devices. EMG data were collected from the upper trapezius (UT), lower trapezius (LT), and serratus anterior (SA) of subjects’ dominant shoulders during flexion and abduction using Bodyblade®, cuff weight and Thera-Band® resistance. Data for each movement were analyzed using 3 (condition) x 10 (repetition) repeated measures ANOVAs for each muscle.

RESULTS
During shoulder flexion and abduction, the normalized root mean squared (Nrms) EMG’s of the UT, LT and SA and the normalized integrated (NInt) EMG of the UT were significantly greater using the Bodyblade® than the Thera-Band® or cuff weight. During shoulder abduction, the LT NIntEMG was greater with the Bodyblade® than the Thera-Band®, while during both flexion and abduction, the Bodyblade® and Thera-Band® produced significantly greater NIntEMG’s than the cuff weights.

CONCLUSION
The significantly greater muscular activity produced in the scapular stabilizers by the Bodylade® under most conditions, suggests that this device might be more effective for training the scapular stabilizers than traditional resistance techniques.

© The American College of Sports Medicine

More info and Buy your Bodyblade Now

Many glaucoma patients ask their doctors, “What else can I do to help preserve my vision?” One answer may be to get off the couch—and get moving.  “Aerobic exercise is known to lower intraocular pressure (IOP), which we know protects retinal ganglion cells,” says Harry A. Quigley, MD, professor and director of glaucoma services at the Wilmer Eye Institute at Johns Hopkins University in Baltimore.  “And short-term studies show it may improve blood flow to the retina and optic nerve as well.”

What’s interesting to note is that in order to achieve a positive neuroprotective effect, you don’t have to exercise rigorously.  IOP can be lowered by exercise that raises the pulse just 20-25% —that could be a brisk walk — for 20 minutes, a minimum of four times a week.  “Exercise is free, so the price is right, and glaucoma patients should be encouraged to begin an aerobic program after getting consent from their internal medicine physician,” advises Dr. Quigley.

And of course, regular exercise brings a host of other benefits, including improving blood pressure, heart function, and making it easier to keep your weight down.  And what of the neuroprotective effects claimed by the manufacturers of some topical glaucoma medications? “There is no evidence that any topical glaucoma medicines can save nerve cells in humans,” says Dr. Quigley, after a review of the available literature on this topic. “Both patients and doctors need to be alert to false claims.”

There are 1,440 minutes in every day.  Schedule 30 of them for physical activity such as walking, trikking or using an exercise bike or eliptical trainer!

Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.

Most adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can also strengthen your body and improve your fitness level.

The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you’ve been inactive for awhile, use a sensible approach and start out slowly.

There are many tools for providing overload training for sprinting to improve acceleration and maximum speed performance. One of these is to use a weighted sled which is attached to the torso via a rope and harness.

Click here to view the embedded video.

However in developing training strategies, the coach has a number of factors which need to be considered.  Sprinting has be defined as as an initial acceleration phase (0 to 10 m), a phase of maximum running speed (36 to 100 m) and a transition phase in between. Here are some points for you to consider when developing your training strategies for each of your clients.

Muscle fibres – what impact you get from muscle fibre adaptations (ref Sports Med, 1997 Sep;24(3):147-56) .

Neural responses – do muscle recruitment and firing pattern (Sports Med 2001;31(6):409-25) need to be considered?

Kinematics – will there be impacts on technique or biomechanics (ref Australian Conference of Science and Medicine in Sport 2002).

See Peter Maulder’s paper for a detailed discussion about the impact of sled training on the acceleration phase of sprinting.

The term “goniometer” comes from two Greek words that mean “angle” and “measure.”  This is essentially what you are doing when you measure range of motion — measuring an angle.  Here is a typical goniometer – the common range of sizes are 6″, 8″ and 12″