Injury Prevention/Recovery Archives Page 4 of 5

Reduce Your Neck And Shoulder Pain Workout

by Cori Lefkowith | Dec 13, 2013

WARM UP
Stretch and Roll Out:
Wrists/Forearms
Chest
Traps
Back
Lats
Hips/Glutes

WORKOUT

Complete 1 rounds of the first circuit. Then complete 2-3 rounds of the second circuit before moving on to 3-5 rounds of the third circuit. Only rest between rounds of the third circuit. Rest up to 1 minute between rounds.

CIRCUIT #1:
10-15 reps Thoracic Extension (Roller)
10-15 reps each side Kneeling Thoracic Extension
10-15 reps each side Child’s Pose with Reach
10-15 reps each side Corkscrews
10 reps each side 3-Way Neck Stretch

CIRCUIT #2:
30 seconds – 1 minute Dead Hang
30 seconds – 1 minute Cobra Hold
30 seconds – 1 minute Side Planks

CIRCUIT #3:
30 seconds – 1 minute Lying Scapular Hold
8-15 reps per side One Arm Dumbbell Row
5-10 reps each way Y-T-W-Ls

COOL DOWN
Stretch and Roll Out:
Wrists/Forearms
Chest
Traps
Back
Lats
Hips/Glutes

NOTES:

While this workout is a good start to getting rid of your minor neck and shoulder aches and pains, you need to stretch and roll out more than once a week.

EXERCISE DESCRIPTIONS:

Thoracic Extension (Roller) – With the roller in your upper back, drop your butt down to the ground and then lean back over the roller, trying to drop your head to the ground behind you. Change where the roller is in your upper back (moving it down or up) and then drop your butt to the ground and extend back over again. Work all the way up and down your upper back.

Kneeling Thoracic Extension – On your hands and knees, reach one hand down your neck and spine. Fingertips should be pointing down your back toward your butt. Then rotate your core so that your elbow goes under your arm on the ground. Then rotate open driving the elbow up toward the ceiling. Try to focus on just opening up your back and not really shifting your weight in your lower body. Then rotate back closed and repeat.

Child’s Pose with Reach – Kneel on the ground with your toes pointed. Sit back on your heels reaching your arms out on the ground overhead. Walk your hands out as far as possible. Then walk your hands to the right as far as you can and then to the left to get more of a stretch down each side of your back. Make sure you continue to sit back and relax over as you walk your hands. You should feel this stretch down your arms and the sides of your back. You should also feel the stretch in your low back if you are relaxing back onto your heels.

Corkscrews – Standing with your feet about hip-width apart, bring your arms up to shoulder height with your thumbs pointing forward. Then rotate your left hand, pointing the thumb down and then backward so that your palm is facing up. Your whole arm should rotate and the shoulder should rotate forward. As you rotate the left thumb down and back, turn the right thumb up and back so the right palm is also facing up. You should be rotating the right shoulder back and open. Your body should also turn and open a bit to the right. Then switch hands, rotating your body a bit to the left as your left shoulder rotates back and your right shoulder rotates forward. Keep alternating till all reps are complete.

3-Way Neck Stretch – Reach one hand behind your back and then grab that wrist with the other hand. Pull the arm behind your back toward the opposite side. Then lean your head to the side you are pulling to. Do not tense your shoulders and bring them up toward you ears. Relax into the stretch. Then change the direction of your gaze. Look up and hold for a second or two. Then look straight ahead. And then look down. Move your chin as you look and not just your eyes. Changing the direction of where you look, will change exactly which muscles in your neck and upper back that you stretch.

Dead Hang – Hold on to a pull up bar or suspension trainer and hang from the bar. Your hands can be facing toward you or away from you. As you hang, do not let your shoulders shrug up. Keep your chest pressed out and your core tight. Your legs should hang down toward the ground. Do not tuck your knees up toward your chest.

Cobra Hold – Lie face down on the ground with your arms down by your sides and your legs straight out. Your palms should be facing up. Then lift your chest up as high off the ground as you can, pinching your shoulder blades down and back. Keep your head in line with your spine as you lift. Squeeze your glutes so you don’t feel this straining your low back. Hold at the top, keeping your chest as high off the ground as possible. More advanced exercisers may want to hold light weights in their hands. Do not let your shoulders shrug.

Side Planks – Set up on your side. Prop yourself up with your forearm right below your shoulder. Beginners will do this move from their forearm and knees or knee while more advanced exercises may do this from their forearm or hand and toes. Whichever variation is right for you, make sure to lift your bottom hip up off the ground as high as possible while keeping your body in a nice straight line. Squeeze your belly button in toward your spine and keep your glutes tight. Do not let your chest rotate forward toward the ground or your top hand touch the ground. Keep your top hand on your hip or reach it up toward the ceiling. This move can be advanced further if you lift your top leg up off your bottom leg.

Lying Scapular Hold – Lie face down on a bench with your legs out straight behind you and your arms hanging down toward the ground. Bend your elbows to about 90 degrees. Advanced exercisers may grab weights on the ground. Then drive your elbows back and draw your shoulder blades down and together. Squeeze your glutes to protect your low back. You should feel this low between your shoulder blades. Hold at the top, pinching your shoulder blades together and driving your elbows back. Relax your head and neck as you hold. Do not shrug your shoulders.

One Arm Dumbbell Row – To do this move, you can simply hinge over or you can hinge over and place your hand on a table, chair, bench or box. Keep your knees slightly bent. You can stand with your legs together or in a staggered stance. Hinge over, pushing your butt back. Your back should stay nice and flat as you lean forward. Extend the arm with the dumbbell down by your side. Place your other hand on the bench for support. Do not let your arm with the dumbbell pull your body toward the ground and round your back . Keep your back flat and don’t reach. Then row the dumbbell up toward your chest, keeping your arm in tight to your body. Drive the elbow up to the ceiling, rowing the weight in right below your pec. Do not shrug your shoulder. Then slowly lower the weight back down. Do not let your back round or try to reach to get the weight closer to the ground as you lower. Complete all reps on one side before switching.

Y-T-W-Ls – Lie on the ground or over a stool or bench. Keep your low back relaxed. You want to feel this in your upper back behind your shoulders and in between your shoulder blades. None of these are really big movements. To do a Y, your thumbs should be pointing toward the ceiling and your arms should be above your head in the shape of a Y with your body. Lift up, using the muscles in your upper back. To do a T, have your thumbs pointing up toward the ceiling. Your arms should make a T with your body. If you are doing this on the ground, you are really only going to lift an inch or two off the ground. Over a bench or stool, you may be able to relax further down. To do a W, bend your elbows to create a W with your body. Your thumbs should be pointing in toward you. Lift and lower. The final move, the L, will be done two different ways depending on where you do it. If you are lying on the ground, you will set up with your elbows bent to 90 degrees and your elbows in line with your shoulders. Palms facing the ground, try to rotate the backs of your hands toward your toes. Then relax. If you are doing this from a stool or bench, you will actually start with your arms handing toward the ground. You will then lift your arms, bending your elbows to 90 degrees. Then keeping the elbows bent, you will rotate the backs of your palms toward the ceiling. None of these moves involve a big range of motion. Do not rush through the movements. Complete all of one movement before switching to the next.

Great “Warm Up” For Cyclists

by Cori Lefkowith | Dec 12, 2013

FOAM ROLLING

Spend up to 30 seconds on any tight areas. See the video library for all the trigger point techniques to roll out the areas below.

TARGET THESE AREAS:
Calves
Shins
IT Bands
Adductors
Hamstrings
Quads
Glutes/Hips
Upper Back
Chest

ACTIVATION

Complete 2-3 rounds of the circuit below. Do not rest between rounds.

CIRCUIT:
10-15 reps each side Fire Hydrants
10-15 reps Posterior Plank

STRETCHING

Complete 1 round of the circuit below.

CIRCUIT:
10 reps each way 3-Way Ankle Mobility
10 reps each way Forward/Backward Kneeling Hip Circles
10-15 reps each side Scorpions
10-15 reps each side Seated Rotation with Plank Reach
10-15 reps each side Lunge and Reach with Hamstring Stretch

NOTES:

This is a great workout to do before a ride or even on a recovery day.

EXERCISE DESCRIPTIONS:

Fire Hydrants – Place your hands underneath your shoulders and your knees underneath your hips. Flex your feet. Then raise one leg out to the side, keeping the knee bent to 90 degrees. Lift it as high as you can while keeping your arms straight. Try to not let the foot get higher than the knee or the knee get higher than the foot. Really squeeze the butt cheek as you lift. Hold for a second or two at the top. Lower down and then repeat. Complete all reps on one side before switching.

Posterior Plank -Start seated on the ground with your legs out straight and your hands on the ground behind your butt. Your finger tips should be pointing toward your butt. Drive through your hands and heels and raise your hips up off the ground toward the ceiling. Press your chest up and out as you raise your hips. Keep your legs straight as you bridge up and relax your head back. Your body should be in a nice straight line at the top. Beginners may need to bend their legs a bit to hold the bridge at the top.

3-Way Ankle Mobility – Stand facing a wall. You can put your hands on the wall for balance or support. Have one foot in front. This foot is the one working. Try to drive the knee straight forward over the toe and into the wall. Do not let the heel of the foot come up. Do that 10 times and then take a step out a bit wider and repeat. Then step across in front and repeat 10 more times. Make sure that your toe is always pointing directly toward the wall and that you are keeping the heel down as you drive your knee forward.

Forward/Backward Kneeling Hip Circles – Place your hands underneath your shoulders and your knees underneath your hips. Keeping your knee bent to about 90 degrees, lift your foot back and then bring your knee up around and forward. Then drop the knee down and around back to the starting point. Make big circles with your hip, going clockwise and then counterclockwise. Keep your arms straight as you circle.

Scorpions – Lie on your belly with your arms out bent to about 90 degrees at shoulder height. Lift one leg up, and with the toe pointed, bend your knee and reach your toe over and behind you. Kick your leg back over your body, trying to touch your toe back behind you. Tap it down then bring that leg back down and then reach the other leg over your back. Alternate reaches, bringing your toe back over your body and toward your head.

Seated Rotation with Plank Reach – Sit on the ground with both legs out straight. Bend your right knee and cross your right foot over your left leg and place it on the ground by your knee. Place your right hand on the ground behind you. Take your left arm and place your left elbow on the right side of your right knee. Press through your left arm and rotate your body to the right, keeping your chest up nice and tall. Do not slouch. Then rotate back around and place your left hand on the ground behind you. Press up into a side plank, driving through your right foot and the side of your left foot. Reach your right hand back and overhead. Then sit back down on the ground and rotate back to the right and repeat the whole stretch. Complete all reps on the right side before switching.

Lunge and Reach with Hamstring Stretch – Start in a high plank position. Step one foot up between your hands. Lift your hands up off the ground and reach them back and overhead as you stay in a low lunge. Feel a nice stretch down the hip and quad of the back leg. Then bring the hands back down to the ground and hike your hips up to straighten your front leg. Feel a stretch down the hamstring of the front leg. Sink back into the lunge and reach up and back overhead again to stretch the hip and quad before repeating the hamstring stretch. Complete all reps on one side before moving back into the plank and switching to the other side.

Warm Up For Your Run – Stretch And Loosen Up

by Cori Lefkowith | Dec 10, 2013

ROLL OUT
Target your:
Feet
Calves
Shins
IT Bands
Adductors
Quads
Hamstrings
Hips/Glutes/Low Back

DYNAMIC STRETCHES AND LOCOMOTION

You will be moving down and back a 20-50ft length with these stretches.

CIRCUIT:
10 reps World’s Greatest Stretch
10 reps Side to Side Lunge
10 reps Quad Stretch and Reach
10 reps Standing Hamstring Stretch and Reach
10 reps Standing Glute Stretch
Jog/Backpedal
High Knees
Butt Kickers

EXERCISE DESCRIPTIONS:

World’s Greatest Stretch – Start in a high plank position with your hands under your shoulders and feet together. Your body should start in a nice straight line. Step your right foot outside your right hand. Drop the right elbow down into the instep of your right foot. Then rotate open facing your right leg, stretching your right arm up toward the ceiling. Bring the right hand back down to the ground. Then step your other foot forward and stand up. Then step forward with the left foot so it is outside your hand. Drop the left elbow down into the instep of your left foot. Then rotate open facing your left leg, stretching your left arm up toward the ceiling. Bring the left hand back down to the ground. Then step your other foot forward and stand up. Keep alternating sides as you move forward.

Side to Side Lunge – Step laterally and sink into a side lunge, bending the knee and sitting your butt back. Keep the other leg straight as you step to the side. Then move to a side lunge on the other side, staying low as you move across. Then drive off the bent leg and come up to standing. Step out to the side again and move in a low lunge to the other side. Step back up and together. Once you do about 5 stepping out into a lunge on one side, switch to the other side.

Quad Stretch and Reach – Standing on the right foot, grab the left ankle with the left hand. Pull the left heel in to your butt while keeping the leg close to the standing leg and the knee pointing toward the ground. As you stretch the quad, reach the right hand up and back toward the ceiling. You should feel a nice stretch not only down your quad but also across your entire body. This will even open up your chest and lat after sitting all day at a computer. Hold for 1-2 seconds and then step forward and do the stretch on the other side.

Standing Hamstring Stretch and Reach – Standing, cross your left leg over your right leg. Bring the left foot over and across until the big toe is even with the big toe of the right foot. You want your feet even so that your front leg (the left leg) is pressing the back leg (right leg) straight during the stretch. Clasp your hands together and reach up overhead. Get a nice big stretch. Then bend forward, reaching the hands down to the ground. Hold for 1-2 seconds. Then relax and step forward to repeat on the other side. If your hips/glutes are tight, you can also reach toward the instep of the back foot to stretch your IT Band.

Standing Glute Stretch – Stand and lift one leg, bending the knee and grabbing under your ankle and knee. Pull the bent leg into your chest to feel a nice stretch in the outside of your glute. Then step forward and pull the other leg in.

Jog/Backpedal – A nice light run down and then backward back. You aren’t running your fastest. You are just getting your heart rate up.
High Knees – Jogging forward down, try to bring your knees forward up to your chest. Try to do as many high knees as possible almost in place. Don’t worry about moving quickly down the 20-50ft. Instead focus on doing a ton of high knee reps. As you move backward back, continue the high knees even though they may feel awkward.
Butt Kickers – Jogging forward down, try to kick your butt with your heels. Try to kick your butt as many time as you can. Don’t worry about moving forward quickly just try to kick your butt quickly. Even as you move backward, continue to kick your butt.

The No Equipment Needed Coordination Workout

by Cori Lefkowith | Dec 6, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

WORKOUT

Complete 2-3 rounds of the first circuit and 3-5 rounds of the second circuit. Rest no more than 30 seconds between rounds of the first circuit and 30 seconds to 1 minute between rounds of the second circuit. Rest 1-2 minutes between circuits.

CIRCUIT #1:
Isometric Drills:
30 sec – 1 min Toe Hold
30 sec – 1 min Squat Hold
30 sec – 1 min Scapular Hold
30 sec – 1 min High Plank Hold
30 sec – 1 min Glute Bridge Hold

CIRCUIT #2:
10-15 reps per side Forward Lunge with Reach
10-15 reps per side Plank with Reach Back and Out
20 seconds Seal Rolls

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

NOTES:
This can be a great recovery workout or a workout used to prevent injury and correct imbalances. This workout will be as hard as you make it. If you don’t focus on activation during the holds, they won’t be as challenging as they can be. Even the advanced exerciser will feel this workout if they really focus on activating the correct muscles.

EXERCISE DESCRIPTIONS:
Toe Hold – Stand with your feet only a few inches apart. Then lift up onto your toes. Do not rock to the outside of your feet. Try to get up onto your big toe as much as possible. Hold that position. To make this move harder, do a single leg balance, lifting up onto the ball of only one foot.

Squat Hold – Place your feet between hip-width and shoulder-width apart. Sink down until your thighs are parallel to the ground. To make it easier, do not sink as low. Keep your core engaged and your chest up. Do not lean forward too much. Make sure to sit back on your heels when you squat. You should not be on your toes at all. Do not sink below 90 degrees with this move as that actually makes it easier. And do not let your knees collapse inward. If you want to make this move harder, you could hold a weight at chest height. Make sure to keep your core tight and back flat. Beginners may want to start with a wall sit if they can’t sink down very low without their chest falling forward. Sink down as low as you can, but not below having your knees bent to 90 degrees. Press your back into the wall. Drive back off your heels, pressing yourself firmly into the wall and hold.

Scapular Hold – Stand with your back to the wall. Step a couple of inches away and bend your arms to 90 degrees. Keep your elbows in by your sides and drive them back toward the wall. Lean onto your elbows on the wall. Do not let your upper arms or back touch the wall. Relax your head back. Pinch your shoulder blades down and back while keeping your core tight as you lean into the wall. You should feel this move low between your shoulder blades. To advance the move, move your feet a bit further from the wall.

High Plank Hold – Set up on your hands and toes (advanced) or hands and knees (beginner). Feet are together and hands are underneath your shoulders. Draw your belly button into your spine and squeeze your quads, glutes and adductors. Your shoulder blades should be down and back and your shoulders shouldn’t be up by your ears. Do not let your upper back round. Keep your head in line with your spine. If you really draw your belly button in and tilt your pelvic forward, your abs should almost instantly start shaking.

Glute Bridge Hold – Lie on your back. Bend your knees and place your feet flat on the ground about hip-width apart. Bring your heels in close enough to your butt that you can touch your heels when you extend your arms down by your sides. Then bend your arms to 90 degrees with only your forearms on the ground. Drive up through your heels, lifting your glutes up as high off the ground as you can. Squeeze your butt and keep your core tight. Do not hyperextend your low back. Also make sure your knees do not fall open and you are not pushing yourself backward. You want to drive straight up. Beginners will want to stick with a two-leg glute bridge while more advanced exercisers will want to progress to a single leg glute bridge.

Forward Lunge with Reach – Standing with your feet together, take one big step forward. Bend your front knee as you step forward, keeping your front heel down as you lunge forward. As you lunge, hinge forward and reach your hands overhead. Do not come up onto your front toe as you lean your torso over keeping your back flat. Keep your weight in your front heel and your back leg straight. Then come back up and step your front foot back. Complete all reps on one side before switching.

Plank with Reach Back and Out – This move is done from the hands and either your knees (beginner) or toes (advanced). To do this move from your knee, set up in the top of a push up with your hands under your shoulders and your body in a nice straight line down to your knees. Then sit back on your heels into a “child’s pose” position, reaching one hand back between your legs. Move forward back to the top of the push up as you reach the hand from between your legs out toward the wall beyond your head. You may even extend your hips more toward the ground. Just make sure to keep your abs engaged so that you don’t feel the extension out in your low back. Complete all reps on that side before switching to the other arm.

Seal Rolls – Lie on your back with your legs out straight and your arms overhead. Crunch up a little lifting your upper back and legs off the ground. Trying to keep your arms and legs off the ground, roll over onto your belly. Keep your chest and legs off the ground once you roll over. Then roll back over onto your back. Keep rolling back and forth, trying not to push off with anything.

Active Recovery Day Workout

by Cori Lefkowith | Dec 6, 2013

WARM UP

Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

WORKOUT

Spend 5-10 minutes on each of the circuits below, doing as many rounds as possible without pushing yourself to go above 70% intensity. The drills should get your heart rate up but not push you close to an all out effort.

CIRCUIT #1:
Ladder drills

CIRCUIT #2:
Med Ball Drills

CIRCUIT #3:
5-10 reps Bobcats

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

NOTES:

You should feel like you are working but never feel like you are redlining. This is a lighter cardio day that will help you recover and prevent injuries.

EXERCISE DESCRIPTIONS:

Ladder Drills – Choose drills that challenge your coordination. Beginners may want to start with a one or even two foot run while more advanced exercisers may want to do the Ickey Shuffle or even a Carioca. Make sure that you complete the drills as quickly and as perfectly as possible. It is better to move slowly and do them perfectly than to speed through them and do them badly. Mix up the drills and challenge yourself to go forward, backward and even laterally. If you are doing it with a partner, alternate people going. You don’t want to rest for long and you want to keep moving, but again, you don’t want to redline.

Med Ball Drills – If you have a partner, these can be done by tossing the ball back and forth. You can also do this on your own with a wall. Use a med ball that challenges you but that allows you to move constantly with good form. You can do rotational passes, chest passes, overhead throws, sideways passes, throws for height. Mix them up but keep moving the entire time.

Bobcats – Perform 5-10 reps then rest and let your partner or the rest of your group go before repeating. If alone, give yourself about 20 seconds before repeating. The goal of bobcats is to get everything to move together. Choose the variation you can do quickly and with precision. To set up for bobcats, lift up onto your hands and toes with your knees bent and under your hips and your hands under your shoulders. Beginners will then quickly bend their elbows and drop their knees to the ground as if they are trying to explode up off the ground. The next level is donkey kicks, jumping the feet up and down on the ground. When that feels easy, stay on your hands and toes and next just lift and jump the hands together. To advance this move further, you will actually lift everything up off the ground and land with hands and feet hitting together. Bend your elbows and drop your knees to the ground, then explode up off the ground and quickly come back down. You don’t want your hands or feet to hit before the other. You want everything to hit quickly together. Move as fast as possible. The goal is to get your core moving quickly together. Choose the level you can not only do well but do quickly.