Balance

BIRD DOG: Draw abdomen inward while breathing normally. Maintain a neutral spine. Lift opposite arm and leg. Hold 10 seconds. Repeat on other side. Do 10 reps. Increase hold time to 20 and 30 seconds as tolerated.


TREE POSE: Assume the position. Abdomen inward. Pelvis faces forward. Hold for 20 seconds or 3-4 normal breaths. Move into the warrior poses from this pose with standing leg the forward leg.  Progress to 30 and 60 seconds or 6-12 breaths as tolerated. Easy, normal breathing. Do 3 rounds on each side.

WARRIOR 1: Same hold and reps progression as tree pose above, but stay on one side for warrior 1, 2, and 3 before moving to other side. Pelvis stays forward

WARRIOR 2: Flow from warrior 1 to warrior 2 on same side. Pelvis is facing to the side now. Same hold time.


WARRIOR 3: Flow from warrior 2 to 3. Keep hips level. Same hold time.

Then repeat the sequence on the other side. Do 2-3 sets as tolerated. Increase hold time as tolerated.

Core Strength

PLANK: Hold position 30 seconds X 3 sets. Equal recovery in between sets. Begin from knees. FORM! Progress to feet and then by adding alternating leg lifts for a portion of the held time. Progress to 60 and 90 second plank holds as tolerated.

SIDE PLANK: Hold position 10-15 seconds X 3 sets. Equal recovery. Begin from knees. Progress to feet and then by adding top arm raise and "thread the needle" and/or raising top leg. FORM! NOTE: Only perform the position in which you can hold good form.

BICYCLE CRUNCH: Keep neck as neutral as possible. Use hands to support neck, but avoid pulling head forward with hands. Right elbow toward left knee. Alternate and go slowly. Go to fatigue. Repeat 2-3 sets. Progress with reps and sets as tolerated.

TRUNK ROTATIONS: Begin with a light medicine ball. Progress as tolerated. Neutral spine! Belly button inward. Rotate from left to right until fatigue. Begin with 1 set to fatigue. Progress with sets as tolerated.

SUPINE TRUNK ROTATIONS: Begin without weight and with feet on floor. Keep shoulders flat. Do 1 set to fatigue. Progress to position demonstrated above without weight 1-2 sets to fatigue. Then progress with medicine ball. 

STANDING RESISTIVE BAND/PULLEY TRUNK ROTATION: Neutral spine! Belly button inward. FORM! Do 1-2 sets to fatigue. Progress with resistance, reps and sets as tolerated.

Upper Extremity Strength

PUSH UP: Do not lower further than 90 degree elbow bend. Keep arms in at side and shoulder blades down (not shrugged) to protect shoulder. HOLD down position 5 seconds. Repeat 10 times. Begin from knees. Progress to feet. Then increase to 2-3 sets as tolerated.

UNWEIGHTED PULL UP: Choose bar height that allows you to pull up with good FORM. Hold up position for 5 seconds and SLOWLY lower. Don't lower into locked elbow position or full shoulder stretched position, but rather to a very slight bend still in the elbow and "active" shoulder muscles to protect these joints. Do 10 reps. Add 2-3 sets as tolerated.

NEGATIVE PULL UPS: This is similar to the unweighted pull up, but utilizes eccentric contraction which is safer for beginners or those with shoulder injuries. To get into the start position, a chair or bench is needed (not pictured). From the start position, VERY SLOWLY lower into the end position, again being careful not to hang passively from the shoulder joints (keep shoulder blade muscles active and elbows slightly bent). The photo does not depict this well. Do 5-10 reps and taking 4-6 seconds for each lower. Practice with varying grips (palms forward, backward, neutral) if the option is available. Progress with reps until your strength improves. Every few weeks, attempt a concentric pull up (regular going up), but only after a good warm up. Once you can perform 1-2 regular pull-ups, these can be added to the routine.

HANGS: Keep shoulder blade muscles active! Do not fully extend or hyperextend elbows. Hang 6-10 seconds. Repeat 6 reps. Progress with HOLD time as you improve. Practice with varying grips (palms forward, backward, neutral) if the option is available.

SQUAT WITH OVERHEAD PRESS: Slowly lower into squat, then explosively press upward out of squat while pressing arms overhead. Begin with light weight. Progress as tolerated. 10-15 reps. Lowering phase should take 4-6 seconds. FORM!

Lower Extremity Strength

SQUAT: Hold this position 20 seconds down, 20 seconds up (recovery). Repeat 8 times. Keep knees facing forward, behind toes and lined up with 2nd toe. Use body weight to begin with. Add weight as tolerated. Note: If adding heavier weight or if using barbell, keep arms bent with bar at upper chest (behind head OK, but be careful) to protect lower back.

REVERSE LUNGE: Hold same as squat position: 20" hold; 20" recovery X 8 reps. Begin with body weight. Add weight as tolerated. Lunge backward keep front knee behind toes and don't let it dive inward. FORM!

STEP UPS: 20 reps each side. Choose the highest step in which you can still maintain good form (center of knee stays aligned with 2nd toe and  does not dive inward as you step up; hip does not drop as you step up). Use a mirror if you're not sure about your FORM! SLOW especially on the descent. Begin with body weight. Add weight as tolerated.




BILATERAL HEEL RAISES: 3 X 20-30 reps. Begin with body weight either on floor or off step. Add weight as tolerated. Also progress to single leg heel raises in addition to bilateral, beginning with 1-2 sets of 15-20 reps. Progress with reps and weight as tolerated.