Nashville Neuromuscular's Neck Pain Menu

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Cuthbert Newman
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1 Nashville Neuromuscular's Neck Pain Menu prepared on: Sat, Mar 17, '12 prepared by: Rebecca Saindon # Sets Reps Duration ECise :0: Kneeling Ankle Squeezes 10 Frog Pull-Overs Do this menu daily and follow the order as noted. You can expect to see/feel postural improvements such as standing taller, centered balance, and more fluid movements. Pay close attention to your posture and position during Ecises. As you continue doing your menu, these benfits will become long lasting. Remember during standing Ecises, check your foot position-keep feet straight and hip width, unless otherwise noted. Pay close attention to your movement and alignment during the Ecise more so than the amount of effort/strength exerted. It is better to perform the Ecises correctly than trying too hard. Remember, the goal here is to get your body moving properly.

2 1 Hold this ecise for 0 min. 1. Kneel on a large block with your hands on the floor ahead of you, with your major joints aligned (i.e. shoulders directly above elbows and wrists, hips directly above knees) Hands should be placed shoulder width apart, palms flat with fingers pointed straight ahead Arms must remain straight, elbows locked 2. Walk your hands about 6 inches forward and then move your upper body forward so that your shoulders are again above your hands but now your hips are forward of your knees about 6 inches. Relax your low back allowing it to arch with the movement coming from the tilt of your pelvis 4. Collapse your shoulder blades together and drop your head down Your shoulders should be directly above your hands If your low back begins to hurt, back your hips up toward your knees; this will make the exercise a bit easier 5. Hold as directed on your menu

3 1 This exercise promotes lumbar and thoracic extension through bilateral hip demand

2 Kneeling Ankle Squeezes Do sets. Each set consisting of 20 repetitions. 1. Kneel down with a pillow between your ankles/feet If needed, place your hands on a chair or block for balance 2.

4 2 Kneeling Ankle Squeezes Do sets. Each set consisting of 20 repetitions. 1. Kneel down with a pillow between your ankles/feet If needed, place your hands on a chair or block for balance 2. Squeeze and release the pillow between your ankles/feet Keep your stomach muscles relaxed throughout the e-cise You should feel the contraction in your buttocks area; if you do not, widen your knees Do not contract only your buttocks; focus on your ankles. Repeat as directed on your menu Notes: Keep your upper body relaxed Look straight ahead Promotes hip stability through bilateral engagement of the external rotators of the hip

Frog Pull-Overs Do sets. Each set consisting of 10 repetitions. 1. Lie on your back with your knees bent. If directed to do so by your menu, place a towel under your lower back 2.

Interlace your fingers and place your hands above your chest with your elbows locked 5. Lower your hands toward the floor above your head and then return them to above your chest 6.

5 Frog Pull-Overs Do sets. Each set consisting of 10 repetitions. 1. Lie on your back with your knees bent. If directed to do so by your menu, place a towel under your lower back 2. Place the soles of your feet together. Center your feet along the mid-line of your body and let your knees relax down to the sides 4. Interlace your fingers and place your hands above your chest with your elbows locked 5. Lower your hands toward the floor above your head and then return them to above your chest 6. Repeat as directed on your menu Notes: Be sure not to bend your elbows If your back arches when your hands are headed toward the floor, stop the motion This exercise promotes proper scapular rotation while in lumbar extension.

U.S. Shooting Team Balance, Strength and Stability Workout. Training Work-Out

U.S. Shooting Team Balance, Strength and Stability Workout Training Work-Out Modified by Dan Durben and Sommer Wood November 2006 from the program originally developed by Amber Darland for the USA Shooting