Table 2 |
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Mat and Upright Therapeutic Exercise Program (see Figures 3, 4 and 5) |
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|
EXERCISE |
TRAINING GOAL |
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Abdominal Progression |
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|
Level 1 |
3 sets of one minute continuous motion |
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Supine Alternating (Alt) UE Flexion |
1 minute of rest between sets |
|
Level 2 |
3 sets of one minute continuous motion |
|
Supine Alt LE Extension |
1 minute of rest between sets |
|
Level 3 |
3 sets of one minute continuous motion |
|
Supine Alt UE Flexion & LE Extension |
1 minute of rest between sets |
|
Level 4 |
3 sets of two minute continuous motion |
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Supine Leg Ext Unsupported |
2 minute of rest between sets |
|
Level 5 |
3 sets of two minute continuous motion |
|
Supine Leg Ext Unsupported w/Alt Arms |
2 minute of rest between sets |
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Level 6 |
3 sets of two minute continuous motion |
|
With 1# and 3# Weights |
2 minute of rest between sets |
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Level 7 |
3 sets of two minute continuous motion |
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With 2# and 5# Weights |
2 minute of rest between sets |
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|
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|
Quadruped Progression |
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|
Level 1 |
10 repetitions with 10 second hold per extremity raise |
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Alt Arm Raises |
No resting time |
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Level 2 |
10 repetitions with 10 second hold per extremity raise |
|
Alt Leg Ext |
No resting time |
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Level 3 |
10 repetitions with 10 second hold per extremity raise |
|
Alt Arm and Leg Raises |
No resting time |
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Level 4 |
6 repetitions with a 30 second hold per repetition |
|
Prone Plank on Knees |
30 seconds rest between repetitions |
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Level 5 |
6 repetitions with a 30 second hold per repetition |
|
Prone Plank on Forefoot |
30 seconds rest between repetitions |
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Level 6 |
6 repetitions with a 15 second hold per leg raise per repetition |
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Prone Plank w/alt Leg Lift |
30 seconds rest between repetitions |
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Level 7 |
6 repetitions with a 15 second hold per leg raise per repetition |
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Prone Plank w/alt Leg Lift w/3# |
30 seconds rest between repetitions |
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Level 8 |
6 repetitions with a 15 second hold per leg raise per repetition |
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Prone Plank w/alt Leg Lift w/5# |
30 seconds rest between repetitions |
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|
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|
Squat/Lunge Progression |
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|
|
Level 1 |
3 sets of 20 repetitions |
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Wall Squat to 45° Knee Flexion |
5 second hold per repetition. 2 minutes rest between sets |
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Level 2 |
3 sets of 20 repetitions |
|
Free Standing Squats to 90° Hip Flexion |
2 minute of rest between sets |
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Level 3 |
3 sets of 20 repetitions |
|
Forward Lunges |
2 minute of rest between sets |
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Level 4 |
3 sets of 2 cycles |
|
Lunges Series |
2 minute of rest between sets |
|
Level 5 |
3 sets of 3 cycles |
|
Lunge Series |
2 minute of rest between sets |
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Selkowitz et al. BMC Musculoskeletal Disorders 2006 7:70 doi:10.1186/1471-2474-7-70 |
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