CHAPTER 1
MONTH 1
MASTERING THE FOUNDATION
MASTERING THE FOUNDATION
* Focus on side movements, side bends, sidesteps, and transitions in the lateral plane
* Introduce PT & Yoga exercises for pelvic and hip stabilization and circulation
WEEK 1
1. ACTIVE RO-MOTION
2. SLR SLYE
3. BRIDGE
4. MOUNTAIN
5. STAR
WEEK 2
1. ACTIVE RO-MOTION
2. ENERGY TAPPING
3. SLR SLYE
4. BRIDGE
5. KNEE TO WALL
6. MOUNTAIN PLUS SIDE BEND
7. STAR
WEEK 3
1. ACTIVE RO-MOTION
2. ENERGY TAPPING
3. HOLD RELEASE
4. SLR SLYE
5. BRIDGE
6. KNEE TO WALL
7. SIDE STEPS
8. MOUNTAIN PLUS SIDE BEND
9. STAR PLUS SIDE BEND
10. CHAIR
WEEK 4 - PEAK WEEK
1. ACTIVE RO-MOTION
2. ENERGY TAPPING
3. HOLD RELEASE
4. SLR SLYE
5. BRIDGE
6. KNEE TO WALL
7. SIDE STEPS
8. YOGA SERIES - MOON SALUTATION
9. TREE
MONTH 1: WEEK 1
1. ACTIVE RO- MOTION
2. SLR SLYE
3. BRIDGE
4. MOUNTAIN
5. STAR
Perform each of the above exercises in order. Below, on this page, are the exercises in picture form. Follow the specific directions on the following pages. Perform this series of exercises at least 3 times this week.
Remember, if any exercises feel too challenging, there is a section that indicates ways to modify or make it easier. For those that scored low on the balance test or feel very unsteady and not confident on your feet, it is recommended you keep an external support nearby for all exercises done in standing. This can be a ballet bar (as seen in many of the exercise pictures in this book) or a stable piece of furniture or sturdy table. A chair is not recommended because it can tip over easily. If you continue to have great difficulty with the exercise, modify it the best you can. You always have the option to skip an exercise if for some reason it is simply not working for you.
ACTIVE RO-MOTION
Benefits
• Improves joint function and mobility
• Alleviates stiffness and pain
• Improves muscle control and coordination
• Activates all the all muscles in the feet, lower legs, thighs, and hips
• Prepares the body to balance and perform more challenging exercises
Instructions
You will be performing various movements of the joints in the feet and legs, bringing them through a full range of motion. Each joint movement will be performed 10 repetitions slowly. You will perform all the exercises on the right side first, then repeat on the left side. Begin in the standing position. Take 3 slow diaphragmatic breaths. You can use an external support if needed, but try to use your arms for balance as little as possible so that you rely more on the standing leg for balance.
1. Perform toe curls and lifts. Start with the toes on the right side. Curl the toes downward and then extend and lift the toes upward. Move the toes slowly and controlled through as much range of motion as you can comfortably. Repeat 10 times.
2. Perform the 3 ankle range of motion exercises 10 times each.
a. Side to side (eversion/ inversion)
b. Up and down (dorsiflexion/ plantarflexion)
c. Circles (clockwise and counterclockwise)
3. Perform marching and leg extensions, repeating 10 on each side.
a. Perform a marching movement by lifting the knee in standing as high as you feel comfortable - slow and controlled. Then lower it back down. Repeat 10 times.
b. Reach the leg straight behind you into extension while keeping the knee straight. This activates the gluteal muscles. Repeat 1o times.
4. Perform hip side to side motions, controlled pendulum like movements (abduction and adduction). Try to perform the movement without touching your foot to the ground for the 10 repetitions.
5. Perform hip circles by lifting the leg off the ground and creating circular motions in the hip with the leg slightly out to the side and the knee straight. Rotate the hip in both clockwise and counterclockwise positions 10 times.
Common Mistakes & Corrections
1. If you notice any back strain with this exercise, modify it by going through a smaller range of motion.
2. Go slow. And listen to your body. Slow and controlled motions are key to retraining the muscular system, especially the small stabilizing muscles.
Side Lying Straight Leg Raise (SLR SLYE)
Benefits
• Strengthen the gluteus medius muscle
• Stabilizes the hip joint
• Prepares body for more functional weight bearing exercises
• Builds body awareness of specific muscle groups important for balance
• Safe and easy to perform
• Improves posture, knee, and spinal alignment
Instructions
1. Lie down on your left side stacking your right shoulder on top of the left shoulder and right hip over the left hip. The bottom leg (left) is slightly bent and the top leg is straight. The top leg ankle, hip, and shoulder are in one straight line. Place 1-3 pillows between the knees to make sure the hip, knee and foot are kept parallel with the floor and not slanted downward. The neck is in neutral (not tilted to one side or the other) and supported by your hands or a pillow.
2. Slowly raise the top leg towards the ceiling while keeping the knee straight, on the exhale. Keep the foot in neutral position by not point the foot down or up. You may feel muscles behind the hip tightening. Lift your leg no higher than 45 degrees while maintaining good form without strain.
3. Once you reach the peak height, take an inhalation.
4. Exhale and slowly lower your leg back down to the start position, and then inhale.
5. Repeat 10-20 repetitions, or until you fatigue, whichever comes first.
6. Repeat instructions 1. - 5. on the opposite side.
Common Mistakes & Corrections
1. The top sided hip starts from a rolled back position (out of alignment).
2. When lifting the top leg, the foot will turn out (hip externally rotates).
3. When lifting the top leg, the pelvis will raise up towards the ribs (hip hiking). To correct this, place your hand on the top of the hip (iliac crest) and hold in place. Lifting the leg and stopping once the hip starts to hike upwards.
4. By not placing pillows between the knees the leg starts in a slanted position and the gluteus medius...
