Schaumburg High School Sports Medicine STEP 1

Prepared by Michael DeVries Illinois

STEP 2

Access your exercises online! Visit URL: www.medbridgego.com Enter Access Code: HVXAZKY7

Prone Bilateral Arm and Leg Lift Setup Begin lying face down with your legs straight and arms extended overhead. Movement Tighten your back muscles and lift both your arms and legs off the floor at the same time. Hold this position. Tip Make sure to keep your chin tucked during the exercise.

STEP 1

STEP 2

Supine Bridge Setup Begin lying on your back with your arms resting at your sides, your legs bent at the knees and your feet flat on the ground. Movement Tighten your abdominals and slowly lift your hips off the floor into a bridge position, keeping your back straight. Tip Make sure to keep your trunk stiff throughout the exercise and your arms flat on the floor.

STEP 1

STEP 2

Bird Dog Setup Begin on all fours, with your arms positioned directly under your shoulders. Movement Straighten one arm and your opposite leg at the same time, until they are parallel to the floor. Hold briefly, then return to the starting position. Tip Make sure to keep your abdominals tight and hips level during the exercise.

STEP 1

Forward T Arms Overhead with Band

STEP 2

Setup Begin in a standing upright position with a resistance band secured around your hands. Movement Balancing on one leg, bend at your hips and slowly tilt your body forward while extending your other leg backward, then return to the starting position and repeat. Tip Make sure to keep your back straight, and don't let your knee collapse inward during the exercise.

STEP 1

STEP 2

Trunk Rotation at Wall with Ball Setup

STEP 3

Begin in a standing upright position in front of a wall, holding a weighted ball out. Movement Keeping your arms straight, slowly rotate your trunk to one side reaching the ball toward the wall. Return to the starting position and repeat to the other side. Tip Make sure to keep your movements slow and controlled during the exercise, and keep your feet stationary.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your physician.

Page 1 of 2

07/20/2016

Schaumburg High School Sports Medicine STEP 1

Prepared by Michael DeVries Illinois

STEP 2

Access your exercises online! Visit URL: www.medbridgego.com Enter Access Code: HVXAZKY7

Standing Diagonal Chops with Medicine Ball Setup Begin in a standing upright position, holding a weighted medicine ball in both hands up to one side of your body. Movement Slowly pull the ball down and across your body in a diagonal movement, rotating your trunk, then return to starting position and repeat. Tip At the top of the movement, make sure to have your arms straight, and activate your core muscles as you rotate.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your physician.

Page 2 of 2

07/20/2016