Proper strength training with resistance is essential for improvement of sport activities
1. Get into the habit of applying Pilates technique of strengthening the core muscles when completing strengthening with weights.
2. When applying resistance exhale and pull the belly button to up towards the spine and level out the pelvis and inhale when relaxing.
Many individuals exercise improperly when working with weights:
1. By completing repetitions too rapidly
2. Also,not exercising throughout the entire range, not focusing on strengthening and stabilizing the joint., as muscles work in two directions, concentrically(strengthening) and eccentrically(stabilizing).
3. All exercises need to be completed slowly through the entire range taking 3-5 seconds for the strengthening (concentric) phase and the same for the muscle lengthening(eccentric) phase.
4. Developing good exercising habits when exercising can improve strength and flexibility.
Initially establish maximum weight OLD SCHOOL: establish maximum each exercise by completing 1 repetition maximum. (Has been known to cause injury) Exercise TODAY: Start with lighter weights. Perform 8 reps completing the entire range ,pausing 2-3 sec at each range. Add 10 % weight until difficulty completing 8 reps. That is the starting maximum weight. Initially exercise at 80% of the maximum weight. Ex 20# is the maximum weight lifted, exercise at 16 #(80%) for 10 repetitions .
After 5 visits increase to 12 repetitions and 5 visits later increase to 15 repetitions .
After the total of 15 visits increase the weight 5-10%, starting the cycle over again back at 10 repetitions.
Level 2 Trunk Rotation(golf rotation)
Place the cable at waist level. Grasp the handle and place right hand at belly button with the left hand grasp the right shoulder. Stabilize the pelvis by exhaling and pulling belly button up and back to the spine leveling the pelvis. Pivot to the left leading with the hips (duplication golf swing rotation), at the same time pull the right shoulder around feeling a stretch in the mid back. Hold for 5 seconds , inhale and slowly return to starting position. Repeat 10 reps. Repeat with opposite side.
Level 2 Scapular Strengthening with Shoulder Extension Exercise
Set cables at waist height, face cable machine, grasp two handles with each hand. Stabilize the pelvis by exhaling and pulling belly button up and back to the spine leveling the pelvis.Pull both arms back past the hips, pull shoulders blades backwards together. Exhaling when pulling backwards, stabilizing core muscles. Hold for 5 seconds . Inhale when returning to starting position. Repeat 10 reps.
LEVEL 2 Shoulder Flexion Exercise
Set the cable machine at waist level or slightly higher. Grasp the handles with each hand behind the back. Slowly pull the cables forward past the hips. Exhaling when pulling forward, hold for 5 seconds, tightening the core muscle and stabilizing a level pelvis.. Inhale when returning to starting position. Repeat 10 reps.
Level 2 Scapular Retraction with Elevated Shoulder Flexion
Set cable at waist height or slightly higher with arms abducted to shoulder level with elbows bent to 90 degrees(right angles) with hands forward of the shoulders with fingers relaxed and open. Slowly straighten both arms towards ceiling, straightening elbows(keep unlocked). Exhaling when pushing forward, hold for 10 seconds, tightening the core muscle and stabilizing a level pelvis.. Inhale when returning to starting position, slowly tighten shoulders blades and try to bring them together. Repeat 10 reps.
Level 2 Pectoralis Stretch Standing
Cable set at at waist level or slightly above. Grasp the handles with each hand behind the back. Pull shoulder blades backwards together. Slowly step forward , keeping arms straight. Stop when you feel stretching to anterior chest muscles. Slowly lean your body forward for greater stretch. Exhale during the stretch, holding for 30 seconds. Slowly inhale walking backwards to ease the stretch. Repeat 3 reps.
Level 2 Strengthen core muscles/hip muscles
With each exercise stabilize the pelvis , pulling belly button up and back to spine (pulling up on the bucket). Attach the ankle strap around the ankle. Breathing out during resistance, breathing in during rest. Hold at both ends of exercise 5 seconds. Maintain erect position with head on shoulders, not the chest. Repeat 10 reps. Exercise both legs
DOUBLE CLICK ON THE PICTURE TO ENLARGE THE PICTURE
Hip ADDuction: Pull the leg across in front of the weight bearing leg, slowly relax going back to starting position.
Hip ABDuction: Take the leg sideways away from the weight bearing leg, slowly relax going back to starting position.
Hip EXTension: Take The leg with the ankle strap backwards keeping knee almost straight (do not lock the knee) and back to starting position. Maintain erect posture, if unable decrease the weights.
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