There are three forms of exercise performed in our office:
1. AerobicTraining/Warmup
2. Flexibility and Range of Motion
3. Strength Conditioning
4. Coordination and Balancing
There are seven rules to always follow:
1. Avoid painful range of motion.
2. Progress safely and slowly.
3. Learn and practice proper technique, posture and breathing.
4. Use Push- Pull method: Large muscles first, followed by small muscles.
5. Do forward and backward motions first, followed by lateral and rotational movements.
6. Take in good nutrition and water on a regular basis.
7. Get proper rest(with neutral posture) each night.
This four stage regimen should be done 3-5 times per week:
1. Cardio-vascular Warm-up with cardiopull, rebounder, treadmill, etc. Find target heart rate (thr) for your age (220 - age x .7 = thr). Beginning time is 5 min, and progress to 10, 15, 30 min., slowly.
2. Flexibility/Stretching: Using Back Safe and Synergy programs. Maintain stretch for 3 proper breathing cycles (about 10-20 seconds). Perform 1 to 3 sets per day. Do stretches after cardio-warmup, as well as during resting phase of strengthening routine.
3. Strength Training: Synergy Tubing, Rehab Ball and Total Gym systems. Use proper breathing, posture and focus on cognitive muscle recruitment. Perform 1-3 sets of 10-20 reps with a bout period of 30 to 60 seconds. Progress slowly.
4. Posture, Coordination, and Balance Regimen: Spinal molding fulcrum, rehab ball and wobble board exercises. Performed for 6 to 12 minutes, focusing on good posture, breathing, and neuro-muscular recruitment. Progress to functional activities (ie. catching a ball, neutral power position, pelvic clock, bridge, knee to chest, etc.).
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