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 muscle can become strained.
5. Moving out of sync with your breath. The movement should take place during the exhale. The pause should take place during the inhale.
Modifications
If this exercise is a strain on the back or your feel too weak to start with the straight leg raise, you can modify by performing a Clam Shell Exercise (on the following page).
Clam Shell Knee Raise
Instructions
1. Lie down on your left side with your back straight and your hips and knees bent. Stack your right shoulder on top of the left shoulder and right hip over the left hip. The right knee and right foot are directly on top of left. 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 a pillow.
2. Slowly raise the top knee towards the ceiling while keeping the feet together. The foot does not raise up with this exercise. You may feel muscles behind the hip tightening. Lift the knee as high as you can 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.
BRIDGE SQUEEZE
Benefits
• Strengthen the (often neglected) gluteus maximus, hamstrings, core/abs, back (erector spinae) and inner (adductor) muscles
• Stabilizes the hip and back
• Improves power of the hip and pelvis for improved athletic performance
• Prepares body for more functional weight bearing exercises
• Builds body awareness of specific muscle groups important for balance
• Safe and easy to perform
Instructions
1. Lie down on your back. Bend both knees and place each foot flat on the floor so that the heels are close to the buttocks comfortably. The toes are pointing forward or slightly to the side. The arms rest by the side next to your torso. The hands can be placed on the ground or raised in the air with the elbows bent 90 degrees and the finger tips pointing towards the ceiling. The trunk and head are resting comfortably on the floor (with or without pillow).
2. Place a foam block or folded pillow between your knees and use your inner thigh muscles to hold it in place.
3. Take a slow, deep breath in.... on the exhale, gently contract the stomach and buttock (gluteal) muscles, raise the hips and lower back off the floor while maintaining the block/pillow between your knees. You can gently press your elbows into the floor to engage your shoulder and back muscles as well. You will likely feel muscles behind the hips, on top of the thighs, between the legs, and around the core tightening. Go as high as you feel comfortable, while maintaining good form without strain. If you feel any strain in the lower back, lower down until comfortable.
4. Once you reach a comfortable bridge height, take an inhalation while maintaining the bridge position.
5. Exhale and slowly lower your hips back down to the start position, one vertebra at a time. Inhale once your back is completely on the ground.
6. Repeat 10-20 repetitions, or until you fatigue, whichever comes first.
Common Mistakes & Corrections
1. Hyperextending (overarching) the back. You want to maintain a neutral spine during this exercise. If overarching the back is a problem for you, try contracting the gluteal muscles on the elevation of the bridge. You can also try prepositioning the back by flattening the spine towards the floor prior to the movement. This will engage the abdominals and gluteal muscles and minimize the arch.
2. Going too fast. Slow down, and move with the breath as recommended.
Modifications
If this exercise feels too hard for you, modify by only doing isometrics/muscle contractions without moving the body. Start on your back with knees bent and feet flat as above. Then start contracting the muscles (buttocks, abs, and inner thighs) as if you are going to go into a bridge-without actually moving the body. This is a great way to prepare for the exercise and build up strengthen until you are ready to do more. Hold the contraction for up to 5 breaths, or until you get tired. Then repeat for 10 repetitions.
Once you can perform 10 repetitions for 5 breaths each without fatigue then you can move on to the Bridge Squeeze exercise. Start by lifting off the ground just a few centimeters and then gradually progress higher and higher as you build strength over time.
MOUNTAIN
Benefits
• Strengthens with isometrics (contracting a muscle without moving a body part) the ankles, quadriceps, gluteus maximus, spinal extensors, and posterior shoulder muscles
• Improves connection of the feet to the earth
• Prepares and sets the body for the next position or movement
• Builds general body awareness and sensory feedback
• Improves posture by activating postural muscles
• Builds confidence in standing
Instructions
1. Come into a standing position. When you are first learning this posture it is nice to practice near a wall (not shown here). Begin facing away from the wall with your buttocks/sacral region touching the wall.
2. The feet hip width apart. If using a wall, place your heels an inch or 2 from the wall.
3. Your upper back is touching the wall, the sternum is lifted gently upwards, move the shoulders gently away from your ears. The back of the head reaches back, and may even touch the wall.
4. Focus your eyes on a stable point or object at eye level in front of you.
5. The feet are rooted into the floor evenly like tree trunks, as the muscles on the front of the thigh (quadriceps) and behind the hips (gluteals) are gently tightening. The spine is long, and the crown is reaching towards the ceiling and the back of the head is gently stretching towards (and may touch) the wall.
6. The arms are by the side and activated, as the shoulder blades are drawn down gently away from the ears as the fingertips radiate towards the floor.
7. Breathe comfortably into the belly and connect to sensation in your feet, making contact with the floor. With each inhale feel yourself rooting stronger in your legs and growing tall taller through the crown to the sky. With each exhale feel tension releasing from your shoulders, arms, and spine.
8. You can add in an arm variation with arms out to the side or cactus arms as shown in the picture for added challenge.
9. Stay in Mountain Pose for 7 breaths.
10. When you are complete with the pose bend your knees gently and step away from the wall. Once you can maintain the correct posture you do not need to use a wall for assisting your posture.
Common Mistakes & Corrections
1. Remember slow long inhalations to the lower belly/diaphragm. Do not hold your breath.
2. This yoga posture allows you to activate muscles in your legs and buttock isometrically in a functional position. Do not get lazy in this pose and mistake it for "normal standing" and defaulting to a lazy stance.
3. Remember to use your own muscles! Avoid relying on the wall to hold you up. The wall is there to cue you for better alignment.
4. Be gentle on your neck and back. Do not force or strain with this or any exercise.
5. Maintain even weight in both legs through your feet. Modifications & Variations If you want an added challenge:
1. Add your arms straight overhead and hold during the pose
2. Squeeze a block between the thighs to activate the inner thigh muscles, which also helps with balance
3. Close your eyes
STAR
Benefits
• Improves side to side balance
• Enhances lateral fall prevention
• Builds confidence in standing
• Improves mental well being
Instructions
1. Come into a standing position in Mountain Pose, with your feet spread wider than shoulder width. The spine is upright with even weight through both feet. The toes can point slightly out to the side.
2. Find a fixed point in front of you about eye level to focus your attention. This will help you keep your focus and align the spine.
3. The arms are outstretched to the side at shoulder level, with elbows straight and palms facing forward, parallel with the floor, as if you are going to give a big hug.
4. The arms and legs should form a star now. Breathe comfortably into the belly and connect to sensation in your feet making contact with the floor. With each inhale feel stronger in your legs, and each exhale stronger and vibrant in your arms. This is Star Pose. Hold for 7 breaths.
5. When you are complete with the pose, lower your arms by your side, and return your feet hip width apart into Mountain pose.
Common Mistakes & Corrections
1. Remember slow long inhalations to the lower belly/diaphragm. Do not hold your breath.
2. Keep your gaze ahead of you on a fixed point or object. Avoid looking down at your feet. It will hinder your balance and posture.
3. Unshrug your shoulders, maintaining the shoulders away from the ears.
Modifications & Variations
If this exercise feels too hard:
1. Use an external support to help maintain balance if you feel unsteady.
2. Stand with the wall behind you, gently touching your back to the wall to align your back to help support the spine. Heels will be an inch off the wall.
If you want an added challenge:
1. Turn your head to the left, then to the right, then slowly back to center.
2. Once you feel stable, close your eyes. It is recommended you stand near an external support if you choose to try this.
MONTH 1: 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
Perform each of the above exercises in order. Below, on this page, are the exercises in picture form. For specific directions refer to each individual exercise page. Perform this series of exercises at least 3 times this week.
ENERGY TAPPING
Benefits
• Improve circulation to the body
• Relax the muscles
• Energizes and readies the body for movement
• Improves flow of Prana/life force to areas that are tapped
Instructions
1. Tapping can be performed from any position, but is traditionally and most effectively started from the standing position/ Mountain Pose. Begin by making a first in both hands, although this can also be performed with palms open if that is more comfortable. Start by gently tapping the outside of your buttocks on both sides at the same time, at a pace faster than 1 tap per second (2-4 taps per second). Spend at least 4 breaths or 50 taps on each area of the body below:
a. Outside buttocks
b. Outside of thigh/known as the IT Band from the gluteal to just above the knee
c. Outside of lower leg from just below knee to above the ankle
d. Inside of lower leg just above the ankle to the knee
e. Inside of thigh from the just above the knee to the groin
f. Front of things from the hip to the top of the knee cap
g. Back of the thighs from just above the knee cap to the gluteals
h. Low back
2. After performing on one side of the body (which should take no less than 2 minutes), then pause, close your eyes and feel the tingling, warmth, blood flow on the side your just performed the Energy Tapping compared to the untouched side.
