Home Exercise Manual

7/27/2019 Home Exercise Manual

1/12

Home Exercise ManualBy

David Jacobs | DenverFitnessConsulting.com


2/12

DenverFitnessConsulting.com is your one-stop shop for all of your health and fitnessinformation, products, and inspiration. We offer an ALTERNATIVE to personal

training and traditional physical therapy. We strive to work with your whole body

(mind-spirit as well) in THREE DIMENSIONS so you can move effectively and

efficiently in any environment. When this dynamic goal is achieved, you can function

PAIN FREE and enjoy the wonderful world of movement, exercise, and life!

This HOME EXERCISE MANUAL has been created to help you get everyMUSCLE and every JOINT in your body STRONGER, FLEXIBLE, and more

FUNCTIONAL. This workout ROUTINE can be done at your home, work, or in fact,ANYWHERE in the WORLD (picture taken at 14,200 feet La Plata, CO)

All you need is a POSITIVE ATTITUDE, ability to focus on your body, a few square

feet of space, and a little creativity (this workout can be tweaked a million differentways and you can decide what it will ultimately look like). Use variables such as

RANGE of MOTION, speed, repetitions, resistance (weights/bands), or sequence ofexercises to make this workout new and EXCITING every time you do it.

At first, go slow. BREATHE with the movement, and always learn the movements

with control before you ADVANCE to greater ranges, speeds, repetitions, etc. If any

exercise causes discomfort or pain, discontinue that exercise until you can get itevaluated by a healthcare professional or until the problem is resolved. Most of these

movements can be modified so almost everyone can do 90% of the routine in aconstructive manner. Have FUN, be safe, and practice these exercises daily (strength

exercises like squats and push-ups should not be done on consecutive days).

For more information on three dimensional movement and anything else fitnessrelated, please stop back at our site, www.denverfitnessconsulting.com, and ENJOYyour journey with us to better health.


3/12

Pelvic Tilt with Abdominal Breathing (Get the direction of your breath to initiate the

movement). Daily 10 reps

Lying face up with your knees bent 90 degrees; rotate the top of your pelvis

forward (1st picture) and backward (2nd picture) while inhaling and exhaling

respectively. (Navel draws in as you exhale and rotate your hips backwards(2nd picture); as you exhale you are flattening your back in relation to the floor,

and inhaling creates a larger stomach and slightly arched back1st picture.

Windshield WiperBreathe in when your knees fall to the right, breath out

when you reverse this motion and move your legs to the left. Repeat 5 times.

Then switch the rhythm of your breath to inhale when your knees are moving

left, and breathing out while your knees twist to the right. If your low back is

uncomfortable on either side, reduce the range of motion, and speed, and

work harder at connecting with your abdominal breathing.

Repeat pelvic tilts after a set of the windshield wiper.


4/12

Butterfly-Start with the souls of your feet touching each other about 1 foot

away from your butt. Use your hands to gently press your femur (leg bone)

down towards your feet. Breathe into the stretch. You can try doing small

pelvic tilts, windshield wipers, or moving your foot position further or closer to

your butt to enhance the stretch. 30 seconds should be enough time.

Cat/Cow - 10 reps daily

Start on knees and hands face down. Breathe in, allow your hips to tiltforward (this will arch your low back) and upper back is retracting (shoulder

blades in together). Your eyes are looking at the floor in front of you.

Reverse the motion when exhaling by tucking the chin down and in, pushing

your arms straight down into the floor (away from your body). Draw the

stomach in as the hips tilt backwards. (Shoulder blades are separating from

each other around the rib cage) (2nd picture)

Elbows need to stay straight throughout both motions.


5/12

Opposite arm-leg reach-

Try finding your neutral position from the last exercise (in the middle of cow and cat -

picture 1 and 2 above respectively. Maintain the spines neutral alignment and lift your

right arm up in front of you and lift your left leg up and extend the knee behind you. Hold

this position for 5 seconds and then alternate sides. With your exhale, try to draw thenavel into the spine (towards the ceiling) Repeat 5 times each.

Downward Dog-

This yoga exercise has a lot going on and many benefits to reap when

practiced and tweaked. Start from your Cat/Cow position. Press your butt up

into the air and attempt to straighten your knees (picture 1). In this position it

is important to keep your shoulders actively pushing your upper body away

from the floor and for you to maintain a focus with your breath. Start by

holding this position for 10-20 seconds.

The second picture is just one on many tweaks you can do from this position.

I call it Walking the Dog. You start by bending your left knee in a little and

then you lower your right ankle lower than you had it before and applying

more force through the back calf. This should intensify the stretch up the

extended leg. Then repeat this process on the other side. Then come down

and shake out your wrists.


6/12

Hip flexor stretch: hold on to something for stability- 20 seconds

On one knee (use a pad or pillow) with your other leg in front of you with a 90-degree bend

in the knee (foot flat on ground). Rotate your pelvis backwards. Stretch should be felt in

the front of the thigh and hip (quadriceps/ hip flexors). Keep your upper body vertical

(chest up, and stomach in). This stretch is a must for anyone who sits a lot ( who

doesnt?).

Getting up strong CHALLENGEFrom the previous position (hip flexor stretch), Can you lift your body up to a

standing position using mechanical stability and muscular strength? Get into

a starting position that loads or weights the front leg. With your left arm

slightly forward like when we walk, and weight on your forward right leg (aspictured), press yourself up by pushing down into the ground, leaning

forward, and pulling the forward arm backward, and bringing the backward

arm forward Try doing this in reverse to get back down slow.


7/12

Calve Stretch- This stretch reproduces the flexibility needed to take a step

in walking. If you plan on walking well for the rest of your lifethis one is a

daily must! Spend 20 seconds with each leg. Try adding a hip and/or trunk

twist to influence the back ankle/calve. Your back ankle must be facing

straight forward (foot is perpendicular to the wall). Your back heal must stay

in contact with the floor at all times. Stretch should be felt in the back of yourcalf (2nd and 3rd picture show the arch hi and low).

Hip flexor stretch: hold onto railing or wall for stability.

Put one foot up onto the third step of a flight of stairs or a chair in a doorway.

Back leg should be straight with your foot pointing forward. Lean forward with

out falling through your low back. Keep your upper body vertical (chest up),

Once a stretch is felt, tweak the stretch by pulsing forward (1 st picture), side to

side (2

nd

picture), and rotate (3

rd

picture). At no pint in tweaking the stretchshould you lose the stretch. The tweaks are to enhance the stretch 3

dimensionally. Again, this stretch is a must, multiple times each day, for

anyone who sits a lot.

3 planes of motion (driven from the topfeet symmetrical)


8/12

1- Toe touch- Exhale and go slow. Try to keep your weight centered in your feet.2- Ceiling reach-Dont dump your head backwards. Look where the wall and ceilingmeet in front of you. If your lower back feels ok in this extended position, reach

farther back and press your hips slightly forward to enhance the stretch.3- Side to side sway- slow and small ranges of motion. Try a wider stance and sway

side to side. When your arms go to the right (as pictured), your weight

counterbalances to the left through the left side of your body.4- Rotations- Reach your hands out at shoulder height and then reach aroundrotationally. Make sure your feet are helping the turn (high arch/low arch) shoulders

stay levelhead should turn with your body look behind you (pictured slightlytoed in to make sure you dont let your feet sputter outward as you turn).

510 reps each and every time before, and after work, play, or rest.

1 2

3 4


9/12

Squats- Use your hands to push away from your chest as you lower down. Pull your

hands back to you as you get back up. Go slow on the way down and powerful onthe way back up. Control your body weight (evenly distribute weight through your

feet, knees, and hips. The 2nd and 3rd pictures are variations of the foot stance andhand positions (wide legs slightly toed out and split stance weight on front leg

respectively). Make your squat program fun, challenging, and functional for the

activities you enjoy or need to do (picking things up, lifting, sports specific, etc).Tweak the amount of repetitions, speed, range of motion, with or without weights.This should keep you busy for along time !


10/12

One Leg Balance- Try to maintain good foot/knee/hip relationship as you slowly

reach with one hand or both in all 3 planes. Do the same with your non-weighted leg.Reach your foot at floor height in all 3 planes and combinations. (Pictures 1 and 2 are

non-weight bearing leg backwards and rotational leg drive, respectively)

1 2

3 4

3 - Arm and trunk to the rightleft leg to the left maximum reach at floor height.

4 - Arm and trunk to the left. 100% of the weight on the right leg at all times on both 3 and 4.


11/12

Push-ups-Choose a firm surface that you can press against (wall, countertop, back of couch, bed, stairs. floor). Use this progressive order to increasethe difficulty to challenge your abilities.Start with your hands wider than shoulder width apart. You want to positionyourself far enough away with your hands and your feet so you can loweryour body towards the surface with symmetry and control. Your elbows

should move towards your hands as you lower your chest towards thesurface. Your body should remain in control neutral alignment from head totoe. Inhale as you lower your self down. Exhale as you push yourself up. Tryto do 10 good push-ups before moving to the next progression.

Kitchen sink lat/back stretch- Use your kitchen sink or any bar or edge you can

hold onto. Stand close to what you are holding onto (picture 1). Similar to the cat

exercise previously demonstrated, round your spine backwards as you look down tothe floor. A stretch should be felt from under your arm down the sides of your backand maybe in the middle of your back. Try a tweak of rotating your hips a few

degrees one-way and then the other way (picture 2).


12/12

For more information, exercises, and special offers please

visit our site athttp://www.denverfitnessconsulting.com.
http://www.denverfitnessconsulting.com/http://www.denverfitnessconsulting.com/http://www.denverfitnessconsulting.com/http://www.denverfitnessconsulting.com/

Home Exercise Manual

Documents

Transcript of Home Exercise Manual