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