Appendix F cont’d
SPINE STRETCH FORWARD
SWIMMING PREPS
seated on Mat, pelvis and spine vertical, legs long and abducted shoulder-distance apart, arms long by sides
on hands and knees, pelvis and spine neutral, legs abducted hip-distance apart and toes tucked under, Flex-Band around one foot, holding ends of Band
1. HANDS ON TONING BALL / STABILITY BALL in: prepare, ex: articulate spine into flexion from head to tail, rolling Ball away, keeping pelvis vertical, in: stay, ex: articulate spine from tail to head, rolling Ball in and return to start position 2. FLEX-BAND AROUND TORSO, arms long reaching toward knees in: prepare, ex: articulate spine into flexion from head to tail, reaching hands toward feet then parallel to floor, in: stay, ex: maintain hands at shoulder height and articulate spine from tail to head then return arms to start position
1. ELEVATION & DEPRESSION, one shoulder flexed reaching arm forward in: elevate scapula, ex: depress scapula 2. HUG THE MOON PREP, one arm lifted shoulder height, elbow flexed, palm facing shoulder in: prepare, ex: extend elbow to reach arm overhead, in: flex elbow to return 3. SHOULDER FLEXION & EXTENSION
NOTE: Arms can remain reaching toward feet throughout
SWAN DIVE PREP
in: flex shoulder of gesture arm to reach forward, ex: return to starting position 4. SHOULDER ABDUCTION & ADDUCTION, one arm down by side in: prepare, ex: abduct gesture arm, in: return arm by side
prone, pelvis and spine neutral, legs long laterally rotated, abducted wider than hips, hands by shoulders
NOTE: Can be done without a Flex-Band
1. FLEX-BAND BEHIND BACK
70
in: prepare, ex: extend spine and hips off Mat, in: stay, ex: return to Mat
FOREARM PUSH UPS modified plank position on forearms (Arc Barrel / Reformer Box / Stability Ball under elbows), pelvis and spine neutral, legs adducted
2. WRISTS ON FOAM ROLLER, torso hovering a. ELBOWS EXTENDED THROUGHOUT, arms reaching overhead in: prepare, ex: extend spine and hips off Mat, in: stay, ex: return to hover position
1. SCAPULA ISOLATIONS, knees on Mat in: protract scapulae, ex: bring scapulae back to neutral, in: retract scapulae, ex: bring scapulae back to neutral
b. ELBOW FLEXION & EXTENSION, elbows flexed in: prepare, ex: extend spine, hips and elbows, rolling Roller away, in: stay, ex: return to hover position, flexing elbows
2. SCAPULA ISOLATIONS, toes on Mat in: protract scapulae, ex: bring scapulae back to neutral, in: retract scapulae, ex: bring scapulae back to neutral
c. SLOW ROCK, elbows flexed in: prepare, ex: extend spine, hips and elbows, in: stay, ex: maintain spinal and hip extension, slowly rock torso forward rolling Roller away, in: rock back up rolling Roller in, ex: return to hover position, flexing elbows
3. SHOULDER FLEXION & EXTENSION ON STABILITY BALL, knees up or down
3. HANDS ON TONING BALLS, torso hovering a. ELBOWS EXTENDED THROUGHOUT, arms reaching overhead in: prepare, ex: extend spine and hips, in: stay, ex: return to hover position b. ELBOW FLEXION & EXTENSION, elbows flexed in: prepare, ex: extend spine, hips and elbows rolling Balls away, in: stay, ex: return to hover position, flexing elbows c. SLOW ROCK, elbows flexed in: prepare, ex: extend spine, hips and elbows rolling Balls away, in: stay, ex: maintain spinal and hip extension, slowly rock torso forward rolling Balls away, in: rock back up rolling Balls in, ex: return to hover position, flexing elbows
1705C-1 SUPPORT MATERIAL: RMR2 PERIPHERAL JOINT STABILIZATION: MATWORK & REFORMER
in: flex shoulder joint to roll Ball away while maintaining scapula stability and spinal position, ex: extend shoulder joint to return Ball