PT on the Net

sammi
Program for sammi shimwell
Trainer : Paul Weir

Introduction

hi sammi hope this works, do these exersises 2 twice a week. if you want anything else just let me know.

Warm Up

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
1 Leg 1 Arm Opposite Leg Reach	Exercise	3	12				30
Abdominal - 4-Point Drawing-In Maneuver	Exercise
Abdominal Crunch - Heel on Toe	Exercise	3	12				30
Abdominal Draw Leg Slide (2 Leg)	Exercise	3	12				30
Balance Hold 1 Leg - w/ Bilateral Rotation Reach	Exercise	3	12				30
Abdominals – Supine Lowering	Exercise	3	12				30
Plank - Bent Elbow Hold	Exercise
Cobra - Floor	Exercise	3	12				30

Cool Down

1 LEG 1 ARM OPPOSITE LEG REACH

Reps :	12	Sets :	3	Intensity :
Tempo :		Rest :	30	Duration :

Preparation :

With one hand on hip, balance on opposite leg with knee flexed slightly and aligned over 2nd & 3rd toe.

Movement :

Maintaining a drawn in position, extend opposite leg into triple extension (hip, knee, ankle fully extended) and at the same time flex the shoulder of the free hand, straight out in front of the body.
Hold and then return both extremities to starting position, maintaining optimal posture.

ABDOMINAL - 4-POINT DRAWING-IN MANEUVER

Reps :		Sets :		Intensity :
Tempo :		Rest :		Duration :

Preparation :

Assume a 4-point stance on hands and knees in a neutral spine from head to sacrum.

Movement :

Draw the lower abdomen up and in while breathing naturally.
When performed correctly, the lower abdomen to elevate before upper.
The client must maintain neutral spinal posture. There should be no movement from the spine while drawing inward.
Maintain engagement for designated time, repeat.

ABDOMINAL CRUNCH - HEEL ON TOE

Reps :	12	Sets :	3	Intensity :
Tempo :		Rest :	30	Duration :

Preparation :

Lay flat on floor with legs straight out.
Place left heel on right toe, left hand under neck to support and right arm vertical towards the ceiling.
Activate core and glutes by drawing in navel towards the spine and squeezing the glutes.
Place tongue on the roof of their mouth to prevent neck flexors from becoming overactive.

Movement :

Lift shoulders clear of the floor or until the lower abdominals are felt working, focusing on the ceiling.
Pause momentarily and slowly return to the starting position.
Repeat this action for allocated repetitions then change to other side of the body.
Make sure that neck is fully supported throughout exercise.
Only lift as far as you feel comfortable, don’t strain.
Quality is far more important than quantity, so once form has diminished discontinue the exercise.

ABDOMINAL DRAW LEG SLIDE (2 LEG)

Reps :	12	Sets :	3	Intensity :
Tempo :		Rest :	30	Duration :

Preparation :

Lay on your back with knees bent and feet flat on an inflexible surface.
Place a blood pressure cuff (BPC), under your low back (optional). Note: you may also use your hands as a pressure control.

Movement :

Draw your lower abdomen inward toward your spine.
Perform a slight posterior tilt. The backward motion of your pelvis (posterior pelvic tilt) should place slight pressure on your hands or BPC (+20-30mmhg). Be sure to relax your glutes!
While maintaining pressure on your hands or BPC, breathe diaphragmatically (from your belly) and slowly slide one leg forward. If pressure changes more than + or – 5mmhg, return leg to starting point.
The key is to increase the challenge by sliding the leg away from your body while maintaining pelvic/abdominal stabilization.

Progression Considerations :

Draw your lower abdomen inward toward your spine.
Perform a slight posterior tilt. The backward motion of your pelvis (posterior pelvic tilt) should place slight pressure on your hands or BPC (+20-30mmhg). Be sure to relax your glutes!
Raise both heels off the ground about 4 centimeters (1 inch).
While maintaining pressure on your hands or BPC, breathe diaphragmatically (from your belly) and extend both legs away from the body but maintain heel height off the ground.
If pressure changes more than + or – 5mmhg, return leg to starting point.
The key is to increase the challenge by sliding the leg away from your body while maintaining pelvic/abdominal stabilization.

BALANCE HOLD 1 LEG - W/ BILATERAL ROTATION REACH

Reps :	12	Sets :	3	Intensity :
Tempo :		Rest :	30	Duration :

Preparation :

Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.

Movement :

This exercise involves a 1 leg balance with a two arm rotational reach towards the stance leg
Start by standing on 1 leg, with the knee slightly bent (to about 20°)
Extend the arms straight out in front of the chest
Rotate the arms in the direction of the stance leg, keeping them at chest height - as shown
Return to the starting position
TRAINERS: only allow range of motion (ROM) that can be balanced … if your client touches down with the elevated foot, decrease their ROM until they reach their threshold of success

ABDOMINALS – SUPINE LOWERING

Reps :	12	Sets :	3	Intensity :
Tempo :		Rest :	30	Duration :

Preparation :

Initiate a thorough dynamic warm up prior to starting this exercise - this engages the nervous system.
Ensure that the client is VERY proficient at performing "reverse sit ups" and has VERY good core stability before prescribing this exercise.

Movement :

This movement involves a supine body position with a 2 legged deceleration into extension
Start lying supine with neutral spine angles and the arms to the side of the body
The legs are bent into triple flexion (at the hips, knees and ankles)
Start with the feet up in the air and the thighs perpendicular to the ground
SLOWLY lower the legs
Return to the start position and repeat
Trainers: watch for excessive motion in the lumbar spine - this may indicate weakness in the core

PLANK - BENT ELBOW HOLD

Reps :		Sets :		Intensity :
Tempo :		Rest :		Duration :

Preparation :

Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Client should maintain a lengthened position (from head to toe) throughout this exercise

Movement :

This exercise is very similar to the prone plank
Start in a prone position on the ground with the hands just below the shoulders
Maintaining a lengthened position is the body, push the body off the floor until elbows are flexed to 90° (as shown) and hold for desired length of time
TRAINERS: watch for excessive arch in lumbar spine and / or excessive elevation of the scapula, these are strong signs of instability (weakness) and may suggest that this exercise is too advanced

COBRA - FLOOR

Reps :	12	Sets :	3	Intensity :
Tempo :		Rest :	30	Duration :

Preparation :

Laying face down on the floor-in prone position, have arms beside your hips.
Activate core by drawing in navel towards spine and squeezing glutes.

Movement :

With core and glutes activated, lift chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling.
Pause momentarily at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest.
Upon completion of the movement, repeat.
Don't over emphasize arching of the back to lift the chest off the floor. Only lift to where the client is comfortable-no lower back pain should be felt. If so check sequencing of glute, erectors and hamstrings.

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