Transcript
Core Stability & Recovery - Re-patterning - Daily Menu Prepared for: CrossFit Open 16.1 Duration 0:05:00
Prepared by: Structura Body Therapies
# 1.
Sets 1
Reps 1
ECise Static Back
2.
3
10
Static Back Reverse Presses
3.
3
10
Static Back Pull-Overs
4.
1
1
0:01:00
Assisted Hip Lift
5.
1
3
0:01:00
Floor Block
6.
1
1
0:01:00
Hip Crossover Stretch – Palms Down
7.
1
1
0:01:00
Upper Spinal Floor Twist
8.
1
1
0:02:00
Static Extension Position
9.
1
1
0:01:00
Squat
Static Back
1
Hold this eCise for 05 min.
Instructions: 1. Lie on your back with your legs up over a block or chair so your hips and knees are at 90 degrees. 2. Place your arms out to the sides at 45 degrees from your body with palms up. 3. Relax your upper back and notice if your low back flattens to the floor evenly from left to right. 4. Hold this position as directed on your menu.
Fun Facts: • Doesn’t this feel good? Lying on your back and elevating your legs to a 90 degrees allows gravity to do it’s job of removing rotation and/or asymmetry in your body. If you feel like one shoulder or one side of your pelvis is pushing into the ground more than the other, this is asymmetry showing up!
2/26/16 11:04 AM
Static Back Reverse Presses
2
Do 3 sets. Each set consisting of 10 repetitions.
Instructions: 1. Lie on your back with your legs up over a block or chair 2. Relax your legs, back and stomach 3. Place your arms in a bent position directly out from your shoulders • Bend 90 degrees at the elbows, hands are in a fist pointed up toward the ceiling • Now squeeze your shoulder blades down and together and then release • Try to relax your stomach muscles and do NOT try just to push your elbows into the floor - focus on the squeezing and releasing of your shoulder blade muscles • Repeat as directed on your menu
Fun Facts: This exercise promotes shoulder girdle stability for thoracic extension. This Static Back position creates horizontal load between shoulder and pelvis, which contributes to thoracic extension by engaging the stabilizers and flexors of the hip. This position helps prevent compensation from occurring while performing other types of muscular work
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3
Static Back Pullovers
Do 3 sets. Each set consisting of 10 repetitions.
Instructions: 1. Lie on your back with your legs up over a large block or chair, knees bent at 90 degrees 2. Relax your legs, lower back and stomach 3. Reach arms straight up above your chest, elbows locked and hands clasped together 4. Now lower your hands down to the floor above your head • Do not contract your abdominal muscles, keep the stomach and lower back relaxed • Do not let your arms bend at the elbow, keep them straight throughout the e-cise • If you are unable to lower your hands all the way to the floor behind you, go only as low as you are able while maintaining the straight arm position 5. Return to the starting position and repeat as directed on your menu
Fun Facts: This exercise re- establishes proper glide of the scapula to promote thoracic extension. This Static Back position creates horizontal load between shoulder and pelvis, which contributes to thoracic extension by engaging the stabilizers and flexors of the hip. This position helps prevent compensation from occurring while performing other types of muscular work
2/26/16 11:04 AM
Assisted Hip Lift
4
Hold this eCise for 01 min.
Instructions: 1. Lie on your back with your feet on the wall, knees bent at about a 90 degree angle • Keep the feet pointing straight up, in line with your knees and hips 2. Cross the ankle of one foot to just above the other knee • If doing this lifts your butt off of the floor, then scoot farther away from the wall 3. Press the crossed leg toward the wall using your hip muscles • Do not allow your hips to shift to the side • Keep the spine in alignment 4. Hold this position as directed on your menu 5. Switch sides and repeat
Notes: • Keep your shoulders and arms relaxed
Fun Facts: • Actions such as crossing your legs in a chair should be easily done on both sides of your body. This E-cise helps maintain this ability. 2/26/16 11:04 AM
4
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Assisted Hip Lift
5
Floor Block
Hold this eCise for 01 min.
Instructions: 1. Lie on your stomach with your forehead and nose flat on the floor • The tops of your feet should be on the floor, with your big toes touching and your heels dropped out to the sides 2. Place your forearms on 6 inch blocks directly above your shoulders •If 6 inches is too high you can start with 2 inch blocks and work up to 6 inches 3. Lock your elbows and point your thumbs to the ceiling. Curl your fingers into the golfer's grip position •Golfer's Grip; As seen on the model, curl your fingers to your 1st knuckle so that your entire palm is open 4. Rotate your thumbs away from each other with the movement coming from your shoulders 5. Hold this position as directed on your menu or until you feel your upper back relax 6. For the second position keep your arms on the blocks and slide the blocks out to a 45 degree angle, rotate your shoulders outward and hold as directed. 7. For the last position slide your arms and blocks out to a 90 degree angle, rotate your shoulders outward and hold as directed. Do each position once for 1 minute unless otherwise noted
Notes: • Keep your glut muscles relaxed and allow your ankles to drop out to the sides 2/26/16 11:04 AM
5
Floor Block
Fun Facts: • Due to an increase in sedentary lifestyle, one of the main “posture deviations” seen is a rounded upper back. This E-cise works to correct the rounding in the upper back and bring the shoulders back to remove that slumped forward look. Who wants to be humpback? No thanks!
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6
Hip Crossover Stretch - Palms Down
Hold this eCise for 01 min.
Instructions: 1. Lie on your back with both knees bent and your feet flat on the floor pointed straight ahead. 2. Place your arms out to the side at shoulder level, with your palms flat on the floor. 3. Cross your right ankle over your left knee and rotate the ankle/knee junction down toward the floor. • Your right foot should now be flat on the floor, along with the outside of your left leg. 4. Look in the opposite direction and relax your neck and shoulders. 5. Press the right knee away from your body using the right hip muscles. 6. Hold as directed on your menu, then switch sides and repeat.
Fun Facts: This e-cise promotes hip and spinal rotation with scapular engagement.
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7
Upper Spinal Floor Twist
Hold this eCise for 01 min.
Instructions: 1. Lie on one side in the fetal position with your arms straight out from your shoulders in front of you 2. Stack your knees one directly atop the other, where they should remain throughout the e-cise 3. Open the top arm, lifting it up and over your body to the other side letting it rest to the floor or as close to the floor as you are able 4. Move your head to look in the same direction as that arm • Do NOT let your knees come apart while moving the arm to the other side • Use your bottom hand to hold your knees together and keep them stacked on top of one another. • Remember to breathe • Allow your body to open up 5. Hold as directed on your menu 6. Switch sides and repeat
Fun Facts: This exercise promotes upper torso rotation to engage the pelvic girdle stabilization response
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8
Static Extension Position
Hold this eCise for 02 min.
Instructions: 1. Start down on the floor on your hands and knees with your major joints aligned (i.e. shoulders directly above elbows and wrists, hips directly above knees). • Hands should be placed shoulder width apart, palms flat with fingers pointed straight ahead. • Arms must remain straight, elbows locked. 2. Walk your hands 4-6 inches forward and then move your upper body forward so that your shoulders are again above your wrist but now your hips are forward of your knees 4-6 inches. 3. Relax your low back allowing it to arch with the movement coming from the tilt of your pelvis. 4. Collapse your shoulder blades together and drop your head down. • Your shoulders should be directly above your wrist. • If your low back begins to hurt, back your hips up toward your knees; this will make the exercise a bit easier. 5. Hold as directed on your menu.
Fun Facts: This exercise promotes lumbar and thoracic extension through bilateral hip demand
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Squat
9
Hold this eCise for 01 min.
Instructions: 1. Stand facing something about chest high that you can hang onto and will support your weight • e.g. a door frame, a door-use the handles, a kitchen sink, a pole • Your feet should be parallel and about 6 inches apart 2. Hold onto the support with both hands at about hip level • Keep your arms straight, do not bend at the elbow 3. Place an arch into your lower back by rolling your hips forward 4. Stick your butt out and bend your knees so that your hips/butt are at about knee level 5. Hold as directed on your menu
Notes: • Keep your upper body as vertical as possible • Keep your knees in line with your feet
Fun Facts: This exercise promotes anterior and lateral hip demand to support the spinal column 2/26/16 11:04 AM
Squat
9 (under load)
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