Categories:
1. Isometric
2. Isotonic
3. Sport Specific

Isometric

1. Maintaining spinal neutral supine in hooklying position
2. Maintaining spinal neutral on side with unilateral UE support (____ sec)
3. Maintaining spinal neutral in the push up position (____ sec)
4. Maintaining spinal neutral in standing (use BP cuff) (____sec)
5. Maintaining spinal neutral on physioball- in push up position
a. feet flat on ball (____sec)
b. toes on ball (____sec)
c. alternate leg lifts on ball (____reps)
6. Maintaining neutral with bilateral bridging (_____ min)
7. Maintain neutral in sitting position on physioball and perform marching activity

Isotonic

1. Crunches (____ sec)
2. Oblique curl ups (____ reps)
3. Dying bug exercises- alternate UE and LE movement (_____ reps)
a. add 1-2# UE and LE 2-3# ankle weights (progress as tol) (_____reps)
b. Perform on ½ foam roll (_____reps)
4. Prone over pillow- alternate lift of UE and LE (____ reps)
a. Add ____ weight to UE and LE (_____reps)
4. Superman exercise over armless chair (_____sec)
a. Add _____weights to UE/LE
5. Quadruped- alternately lift UE and LE
a. Add _____weights to UE and LE
b. Perform on ½ foam rollers
6. Physioball crunches (_____reps)
a. physioball back extensions (______reps)
7. Physioball “Pikes”- prone position with toes on ball in push up position and
approximate feet toward hands, pushing buttocks into the air

Functional: (maintaining spinal neutral)

1. Reverse curl up (hip flexion) on chin up bar (_____reps)
2. Wood Chops on cable column (____ reps)
3. Medicine ball twists on physioball (____reps)
4. Medicine ball- reverse throws while on physioball (____reps)
5. Roman Chair- extension with _____weight (____reps)
6. Dead Lifts (____reps) -light weight
7. Hip Abduction ______ weight (_____ reps)

Sport Specific:

1. Holding basketball, volleyball with the arms extended away from the body maintain spinal neutral while a partner taps with light to moderate force (____ taps)

2. Walk----Jog while maintaining neutral position

3. Maintain Athletic position while holding spinal neutral (_____sec)

a. for golfers get in golf stance with golf club addressing the ball (_____sec)

· Perform 5-10 exercises per day

· Progress gradually and don’t sacrifice weight or reps for form

· Stop if athlete experiences LBP or reproduction of S/S