Академический Документы
Профессиональный Документы
Культура Документы
______________________________________________________________________________
Table of Contents
Exercise Considerations ............................................................................................................. 3 Disclaimer .................................................................................................................................... 3 Preface .......................................................................................................................................... 4 The Hips are the e!........................................................................................................................... " e! Exercise Details for 7 Exercises to Prevent Hip Injuries................................................. # What should I do before performing these exercises?.................................................................... 6 How often should I perform the exercises in this book?................................................................ 6 When should I feel and see results?........................................................................................................ 6 Exercise $e%end.................................................................................................................................... 7 EXER I!E "# $nee High and %ack............................................................................................................ & EXER I!E '# (orward and %ack )eg !wings........................................................................................ * EXER I!E +# ,iagonal )eg !wings........................................................................................................ "EXER I!E .# *- to *- Hip (lexor !tretch........................................................................................... "" EXER I!E /# ,eep Hip (lexor !tretch.................................................................................................. "' EXER I!E 6# 0uad (oam Rolling............................................................................................................ "+ EXER I!E 1# Hip Rotation !tretch......................................................................................................... ". %onus EXER I!E# %owling !2uat.......................................................................................................... "/ 3bout Rick $asel4 .............................................................................................................................. "6
&'out Healin% Throu%h (ovement ............................................................................. )* +ead!,to,Do-nload .ideo Presentations from +ic/ aselj....................................0) Products from +ic/ aselj.................................................................................................. 03
______________________________________________________________________________
______________________________________________________________________________ Title1
7 Exercises to Prevent Hip Injuries Edition: 1st e ition !M"# 2$11% Aut or: K"se&j, 'ic(, 1)7* + Ke! "ords, Hip injuries, -ip p"in .&& ri/-ts reserve , except 0or use in " review. T-e repro uction or use o0 t-e content 0rom t-is 1oo( in "n# 0orm !e&ectronic, mec-"nic"&, or ot-er% is pro-i1ite . P-otocop#in/ or sc"nnin/ "n# in0orm"tion into " stor"/e or retriev"& s#stem is 0or1i en wit-out t-e written permission o0 t-e pu1&is-er "n "ut-or. Publis ed b!: RK Healin# T rou# $ove%ent 21)) + 1)3457 6r"ser Hi/-w"# Surre#, BC 7*S ).8 E9m"i&, support:ExercisesForInjuries.com ;e1p"/e, -ttp,<<www.ExercisesForInjuries.com P-one, !333% 2)1928*$ 6"x, !5$8% 57794824
Exercise Considerations
Consu&t wit- " p-#sici"n 1e0ore 1e/innin/ t-e exercises in t-is 1oo(. . p-#sici"n c"n etermine w-ic- exercises "re "ppropri"te 0or #ou or #our c&ients, "n i0 "n# s-ou& 1e "voi e or mo i0ie .
Disclaimer
7 Exercises to Prevent Hip Injuries is prim"ri&# "n e uc"tion"& resource "n is not inten e to t"(e t-e p&"ce o0 t-e " vice "n recommen "tions o0 " p-#sici"n. I0 #ou suspect #our c&ient -"s " -e"&t- pro1&em, p&e"se -"ve -im or -er see( t-e services o0 " p-#sici"n or -e"&t-c"re pro0ession"&. Exercise is "n ever9c-"n/in/ science. .s new rese"rc- "n c&inic"& experience 1ro" en our (now&e /e, c-"n/es in exercise "n exercise prescriptions "re inevit"1&e. T-e "ut-or -"s c-ec(e wit- sources 1e&ieve to 1e re&i"1&e in -is e00ort to provi e in0orm"tion t-"t is comp&ete "n /ener"&&# in "ccor wit- t-e st"n "r s "ccepte "t t-e time o0 pu1&ic"tion. However, in view o0 t-e possi1i&it# o0 -um"n error or c-"n/es in exercise science, neit-er t-e "ut-or nor "n# ot-er p"rt# w-o -"s 1een invo&ve in t-e prep"r"tion or pu1&ic"tion o0 t-is wor( w"rr"nts t-"t t-e in0orm"tion cont"ine -erein is in ever# respect "ccur"te or comp&ete, "n t-e# "re not responsi1&e 0or "n# errors or omissions or 0or t-e resu&ts o1t"ine 0rom t-e use o0 sucin0orm"tion. 'e" ers "re encour"/e to con0irm t-e in0orm"tion cont"ine -erein wit- ot-er sources.
______________________________________________________________________________
______________________________________________________________________________
Preface
T-"n( #ou 0or supportin/ one o0 m# re"ms= I -"ve "&w"#s re"me o0 1ein/ " writer. T-e 1oo( #ou "re re" in/ is one o0 t-ose writin/ re"ms comin/ true. I -ope #ou t"(e 0rom it "s muc- "s I -"ve /otten out o0 its rese"rc- "n pro uction. Pass t is &ook 'n 6ee& 0ree to t"(e #our person"& printe cop# "n s-"re it wit- #our 0"mi&#, 0rien s "n co&&e"/ues. Ever#one>s -e"&t- wi&& improve i0 we "&& &e"rn "n e uc"te e"cot-er on -ow to m"int"in " -e"&t-# "n "ctive &i0est#&e. I0 #ou receive t-is "s "n e91oo(, p&e"se o not 0orw"r it on. ;ritin/ is -ow I m"(e " &ivin/. ?n"ut-ori@e istri1ution constitutes t-e0t o0 m# inte&&ectu"& propert#. (uarantee M# p"ssion is to -e&p peop&e overcome t-eir injuries. I0 t-is 1oo( oes not -e&p #ou, oes not meet #our expect"tions or is not o0 v"&ue to #ou, I wi&& /ive #ou #our mone# 1"c(. P&e"se cont"ct me vi" e9m"i& "t support:Exercises6orInjuries.com "n I wi&& re0un #our mone#. Contact $e P&e"se &et me (now w-"t #ou t-in( o0 t-is 1oo(. 7isit -ttp,<<Exercises6orInjuries.com or e9m"i& me "t support:Exercises6orInjuries.com . Aour 0ee 1"c( "n i e"s wi&& -e&p wit- t-e content o0 0uture e itions "n 1oo(s.
______________________________________________________________________________
______________________________________________________________________________
)!na%ic $ove%ents 9 ;it- t-e two #n"mic movement exercises, we "re movin/ t-e -ip joint t-rou/- its 0u&& r"n/e o0 motion, &oosenin/ up t-e musc&es o0 t-e -ip "n "ctiv"tin/ (e# musc&es in t-e -ip. *tretc in# Exercises 9 T-e t-ree stretc-in/ exercises t"r/et musc&es in t-e -ip t-"t s-orten up "n pu&& t-e &ower 1o # out o0 "&i/nment, incre"sin/ t-e ris( o0 injur#. +oa% Rollin# Exercise 9 T-e 0o"m ro&&in/ exercise t"r/ets t-e "re" o0 t-e -ip t-"t common&# incre"ses in tension, w-ic- c"n "00ect proper movement in t-e -ips. *tren#t Exercises 9 T-e 1onus stren/t- exercise t"r/ets common musc&es t-"t "re we"( in m"n# peop&e wit- -ip injuries. Enjo# t-e exercises. T"(e c"re, 'ic( K"se&j, MS
______________________________________________________________________________
______________________________________________________________________________
Ho" often s ould I perfor% t e exercises in t is bookE"c- exercise s-ou& 1e per0orme ever# "#.
, en s ould I feel and see resultsAou wi&& 1e/in to 0ee& resu&ts wit-in 7 "#s o0 oin/ t-e exercises ever# "#.
______________________________________________________________________________
______________________________________________________________________________
Exercise .e#end
Below are definitions of what each category is and what it means. /a%e of t e exercise: T-e common n"me use 0or t-e exercise. Purpose of t is exercise: ;-"t t-e exercise is t"r/etin/ "n w-"t t-e /o"& o0 t-e exercise is. *tartin# position: ;-"t position #ou nee to set #our 1o # into 1e0ore st"rtin/ t-e exercise. Ho" to do t is exercise: T-e (e# steps in per0ormin/ t-e exercise s"0e&# "n 0or m"ximum resu&ts. Pro#ression: ;-"t t-e next step is w-en t-e exercise is too e"s#. Contraindications 0 Co%%on $istakes: ;-o s-ou& 1e c"utious "1out oin/ t-e exercises, or s-ou& not 1e on/ t-em. Common errors t-"t occur w-en per0ormin/ t-e exercise, w-ic- wi&& ecre"se e00ectiveness "n incre"se t-e ris( o0 injur#.
______________________________________________________________________________
______________________________________________________________________________
*tart
End
Purpose:
To "ctiv"te t-e pso"s musc&e "1ove )$ e/rees o0 -ip 0&exion, w"rm up t-e -ip in t-e 0orw"r <1"c( irection !s"/itt"& p&"ne% "n "ctiv"te t-e /&uteus m"ximus. St"n in/ on #our ri/-t &e/ wit- #our &e0t (nee "s -i/"s possi1&e w-i&e sti&& (eepin/ #our upper 1o # in " str"i/-t &ine !-e" 9s-ou& er9-ip%. 1. Str"i/-ten #our &e0t &e/ out "n move it 1"c( in " smoot- "n contro&&e m"nner. 2. Eurin/ t-e movement #our upper 1o # st"#s in " str"i/-t &ine. *. 'everse t-e movement "n return t-e (nee to t-e st"rtin/ position. 8. Per0orm 1$ repetitions "n t-en switc- &e/s. 9 9 C"n " "n(&e wei/-ts. C"n 0ix &e/ t-"t is movin/ to resistive tu1in/ or " pu&&e#. St"n on one &e/ wit- no support !-"n is not -o& in/ "n#t-in/%.
*tartin# Position:
Ho" to )o t e Exercise:
Pro#ressions:
______________________________________________________________________________
______________________________________________________________________________
*tart
End
Purpose:
To w"rm up t-e -ip in t-e 0orw"r <1"c( irection !s"/itt"& p&"ne% "n &u1ric"te t-e -ip joint. St"n in/ on #our ri/-t &e/ wit- #our &e0t &e/ str"i/-t "n in 0ront o0 #ou. 1. Swin/ #our &e0t &e/ 1e-in #ou. 2. Eurin/ t-e movement #our upper 1o # st"#s in " str"i/-t &ine. *. 'everse t-e movement "n return t-e (nee to t-e st"rtin/ position. 8. Per0orm 1$ repetitions "n t-en switc- &e/s. 9 Incre"se to 14 "n t-en 2$ repetitions. St"n on one &e/ wit- no support !-"n is not -o& in/ "n#t-in/%. ?pper 1o # &e"ns 0orw"r + m"(e sure to (eep t-e upper 1o # in " str"i/-t &ine. Curves in t-e 1"c( c-"n/e + I0 t-e curves in #our 1"c( "re c-"n/es, #ou m"#1e st"rtin/ or en in/ t-e movement too 0"r.
*tartin# Position:
Ho" to )o t e Exercise:
Pro#ressions:
9 9
______________________________________________________________________________
______________________________________________________________________________
*tart
End
Purpose:
To w"rm up t-e -ip in t-e 0orw"r <1"c( !s"/itt"& p&"ne% "n si e9to9si e irection !0ront"& p&"ne% "n &u1ric"te t-e -ip joint. St"n in/ on #our ri/-t &e/ wit- #our &e0t &e/ str"i/-t "n in 0ront o0 #ou "t "n "n/&e. 1. Swin/ #our &e0t &e/ "t "n "n/&e 1e-in #ou. 2. Eurin/ t-e movement #our upper 1o # st"#s in " str"i/-t &ine. *. 'everse t-e movement "n return t-e (nee to t-e st"rtin/ position. 8. Per0orm 1$ repetitions "n t-en switc- &e/s. 9 9 9 Incre"se to 14 "n t-en 2$ repetitions. St"n on one &e/ wit- no support ?pper 1o # &e"ns 0orw"r + m"(e sure to (eep t-e upper 1o # in " str"i/-t &ine. Curves in t-e 1"c( c-"n/e + i0 t-e curves in #our 1"c( c-"n/es, #ou m"# 1e st"rtin/ or en in/ t-e movement too 0"r.
*tartin# Position:
Ho" to )o t e Exercise:
Pro#ressions:
______________________________________________________________________________
1$
______________________________________________________________________________
*tart
End
Purpose:
To stretc- out t-e two joint Du" riceps musc&e !rectus 0emoris%. Position #our 1o # into " )$ "n )$ position wit- t-e 0oot o0 t-e 0ront &e/ 0&"t on t-e /roun wit- t-e (nee 1ent to )$ e/rees. T-e 1"c( &e/ is "t )$ e/rees wit- t-e 0oot "n s-in 0&"t on t-e /roun . 1. Contr"ct t-e se"t !/&uteus m"ximus% o0 #our 1"c( &e/ "n move #our -ip "n upper 1o # 0orw"r unti& #ou 0ee& " &i/-t stretc- in t-e t-i/- "n -ip o0 t-e 1"c( &e/. 2. Ho& t-e stretc- 0or 2$ secon s "n per0orm twice on e"c- si e. 9 9 Fone ?pper 1o # &e"ns 0orw"r + m"(e sure to (eep t-e upper 1o # in " str"i/-t &ine. Curves in t-e 1"c( c-"n/e + i0 t-e curves in #our 1"c( c-"n/es, #ou m"# 1e st"rtin/ or en in/ t-e movement too 0"r. Fot 0ee&in/ muc- o0 " stretc- + m"(e sure t-e s-in "n 0oot o0 #our 1"c( &e/ is 0&"t on t-e 0&oor. 6ee& (nee p"in in t-e 0ront &e/ + move t-e 0ront 0oot 0orw"r so t-e 0ront (nee -"s " 1en t-"t is /re"ter t-"n )$ e/rees.
*tartin# Position:
Ho" to )o t e Exercise:
9
9 9
______________________________________________________________________________
11
______________________________________________________________________________
*tart
End
To stretc- out t-e eep -ip 0&exor !i&&i"cus%. Position #our 1o # into " )$ "n )$ position wit- t-e 0oot o0 t-e 0ront &e/ 0&"t on t-e /roun wit- t-e (nee 1ent to )$ e/rees. T-e 1"c( &e/ is "t )$ e/rees wit- t-e 0oot "n s-in 0&"t on t-e /roun . Gi0t t-e "rm o0 t-e s"me str"i/-t si e o0 t-e 1o # w-ere t-e (nee is on t-e /roun . 1. Contr"ct t-e se"t !/&uteus m"ximus% o0 #our 1"c( &e/ "n move #our -ip "n upper 1o # 0orw"r unti& #ou 0ee& " &i/-t stretc- eep into t-e pe&vis "re". 2. Ho& t-e stretc- 0or 2$ secon s "n per0orm twice on e"c- si e. 9 9 Fone ?pper 1o # &e"ns 0orw"r + m"(e sure to (eep t-e upper 1o # in " str"i/-t &ine. Curves in t-e 1"c( c-"n/e + i0 t-e curves in #our 1"c( c-"n/es, #ou m"# 1e st"rtin/ or en in/ t-e movement too 0"r. Fot 0ee&in/ muc- o0 " stretc- + m"(e sure t-e s-in "n 0oot o0 #our 1"c( &e/ is 0&"t on t-e 0&oor. 6ee& (nee p"in in t-e 0ront &e/ + move t-e 0ront 0oot 0orw"r so t-e 0ront (nee -"s " 1en t-"t is /re"ter t-"n )$ e/rees.
Ho" to )o t e Exercise:
9
9 9
______________________________________________________________________________
12
______________________________________________________________________________
*tart
End
To se&0 m"ss"/e t-e Du" s. P&"ce " 0u&& 0o"m ro&&er just "1ove #our (nee on #our ri/-t &e/.
Ho" to )o t e Exercise:
1. 'o&& t-e t-i/- over t-e 0o"m ro&&er 0rom just "1ove
t-e (nee to t-e -ip. 2. 'o&& 4 times up "n own t-e Du" riceps.
Fone Eon>t 0ee& "n#t-in/ + Aou c"n rot"te t-e -ip in or out "n se&0 m"ss"/e more o0 t-e outer or inner t-i/-.
______________________________________________________________________________
1*
______________________________________________________________________________
*tart
End
To stretc- t-e musc&es t-"t rot"te t-e -ip. G#in/ own on #our 1"c( wit- #our 0eet " s-ou& er wi t- "p"rt. 1. 'oc( t-e (nees to one si e. 2. Ho& 0or " secon "n t-en roc( to t-e ot-er si e. *. 'oc( si e to si e 4 times 9 Move t-e 0eet wi er "p"rt. Eon>t 0ee& " stretc- + move #our 0eet wi er. Stress in #our &ower 1"c( + 0ocus on t-e movement occurrin/ in #our -ips "n not #our &ower 1"c(.
Ho" to )o t e Exercise:
9 9
______________________________________________________________________________
18
______________________________________________________________________________
*tart
End
Purpose:
Stren/t-enin/ t-e musc&es o0 t-e outer -ip !/&uteus me ius%. St"n in/ on ri/-t &e/. 1. SDu"t own "n re"c- 0orw"r wit- t-e &e0t "rm "n re"c- 1"c( wit- t-e &e0t &e/. 2. Per0orm 1$ repetitions on e"c- si e 9 Incre"se t-e ept- t-"t #ou sDu"t.
6ee& (nee p"in + m"(e sure to -"ve more o0 #our wei/-t on t-e mi &e p"rt o0 #our 0oot or on #our -ee&.
______________________________________________________________________________
14
______________________________________________________________________________
Rick Kaselj, M.S. !Exercise Science%, B.Sc. !Kinesio&o/#%, PK, CPT, CEP, CES
'ic( K"se&j speci"&i@es in "ctive re-"1i&it"tion "n 0itness. He wor(s in one9on9one "n /roup re-"1i&it"tion settin/s, e uc"tin/ "n tr"inin/ peop&e w-o -"ve 1een injure "t wor(, in c"r "cci ents, "n urin/ sport "ctivities.
'ic( -"s com1ine -is re-"1i&it"tion experience "n p"ssion 0or rese"rc- to eve&op " v"riet# o0 courses "n present"tions 0or 0itness pro0ession"&s, Kinesio&o/ists, "n -e"&t-c"re provi ers. 'ic( -"s /iven over 25$ present"tions to more t-"n 4,$$$ 0itness pro0ession"&s "cross C"n" " "n ?S.. T-ese courses inc&u e, Core st"1i&it# o0 t-e s-ou& er Exercise re-"1i&it"tion 0or t-e s-ou& er, &ower 1"c(, -ip, or (nee 6o"m ro&&er essenti"&s Intro "n " v"nce core st"1i&it# Intro "n " v"nce st"1i&it# 1"&& exercises Postur"& "ssessment "n exercise prescription Injur#90ree runnin/ S"ve #our s-ou& ers Tr"inin/ 0or 1etter /o&0
'ic( strives to 1"&"nce -is wor( &i0e wit- -is person"& 0itness en e"vours "n tr"ve&. He -"s tr"ine 0or "n compete in t-e M"nito1" M"r"t-on, t-e 224 (m Ironm"n C"n" " Tri"t-&on, "n t-e 15$ (m Se"2Summit . venture '"ce in ;-ist&er, BC. He recent&# -i(e 8,*$$ (m "&on/ t-e Pacific Crest Trail 0rom Mexico to C"n" " "n mount"in 1i(e t-e 4,$$$ (m Great Divide Mountain Bike Route over t-e 'oc(# Mount"ins 0rom Mexico to C"n" ". .n "vi tr"ve&er, 'ic( -"s toure t-ree continents ______________________________________________________________________________
15
______________________________________________________________________________ "n visite 17 countries. In 1))7 -e /r" u"te wit- -is B"c-e&or o0 Science e/ree in Kinesio&o/# 0rom Simon 6r"ser ?niversit#. 'ic( recent&# comp&ete -is M"sters o0 Science e/ree 0ocusin/ on corrective exercise "n t-er"peutic exercise 0or t-e rot"tor cu00. 'ic( current&# wor(s "s " &ecturer, Kinesio&o/ist, person"& tr"iner, "n exercise re-"1i&it"tion speci"&ist in "n "roun 7"ncouver, Britis- Co&um1i", C"n" ". To &e"rn more "1out 'ic( K"se&j, p&e"se visit www.ExercisesForInjuries.com
______________________________________________________________________________
17
______________________________________________________________________________
He"&in/ T-rou/- Movement -"s 1een -e&pin/ peop&e re"c- t-eir -e"&t-, 0itness, re-"1i&it"tion "n sport /o"&s since 1))). Ho" Healin# T rou# $ove%ent can elp !ou: Active Re abilitation + T-is in ivi u"&i@e pro/r"m is esi/ne to -e&p #ou overcome injur# 1# usin/ 0&exi1i&it#, en ur"nce, stren/t- "n c"r iov"scu&"r exercises. Adaptive +itness + . person"&i@e exercise pro/r"m esi/ne 0or #out- "n " u&ts witspeci"& nee s. T-e t#pes o0 speci"& nee s m"# inc&u e cere1r"& p"&s#, mu&tip&e sc&erosis, 1r"in injur# "n <or eve&opment"& is"1i&it#. Adventure Travel Presentations + . 0u&& sensor# experience inc&u in/ music, im"/es, "n stor#te&&in/ on t-e experience "n " venture o0 -i(in/ t-e 8,*$$ (m P"ci0ic Crest Tr"i&, c#c&in/ Cu1", "n c#c&in/ t-e 'oc(ies 0rom Mexico to C"n" ". Corrective Exercise + .n exercise pro/r"m esi/ne to " im1"&"nces "n "re"s o0 ti/-tness "n p"in. Endurance Trainin# + .n in ivi u"&i@e tr"inin/ pro/r"m cre"te to -e&p #ou comp&ete #our esire runnin/, c#c&in/, u"t-&on, tri"t-&on, or " venture r"ce. Exercise Re abilitation + .n exercise pro/r"m esi/ne to -e&p #ou recover 0rom #our injur# or me ic"& con ition in " s"0e "n e00ective m"nner. ress #our musc&e
______________________________________________________________________________
13
______________________________________________________________________________ Exercise Re abilitation Courses + E uc"tion "n tr"inin/ 0or re/istere Kinesio&o/ists, exercise t-er"pists, "n person"& tr"iners on t-e use o0 exercise "s " s"0e "n e00ective too& to recover 0rom 1"c(, s-ou& er, (nee, -ip, "n(&e, e&1ow "n wrist injuries. Expedition Trainin# + 6ormin/ " comp&ete p&"n inc&u in/ /e"r se&ection, route prep"r"tion, nutrition /ui e&ines "n " tr"inin/ pro/r"m to -e&p "ccomp&is- #our -i(in/, 1i(in/ or ("#"(in/ re"m. Personal Trainin# + .n exercise pro/r"m to -e&p #ou re"c- #our wei/-t &oss, stren/t/"in, "n 1o # s-"pe improvement /o"&s. Post Re abilitation + .0ter #ou -"ve comp&ete p-#sic"& t-er"p#, c-iropr"ctic or m"ss"/e t-er"p# tre"tment, t-is is "n exercise pro/r"m esi/ne to -e&p #ou recover 0rom #our injur# "n return #our 1o # 1"c( to w-ere it w"s 1e0ore #our injur#. Pool T erap! + ?se t-e poo& environment to ecre"se stress on joints "n to -e&p #our 1o # recover 0rom injur# 1# improvin/ r"n/e o0 motion, stren/t-, en ur"nce "n 1"&"nce. , ere can Healin# T rou# $ove%ent %eet %e: In Person + He"&in/ T-rou/- Movement c"n meet #ou "t #our -ome, &oc"& communit# centre or 0itness centre to -e&p #ou "c-ieve #our -e"&t-, 0itness, tr"inin/, sport, tr"ve& or re-"1i&it"tion /o"&s. P one<'nline Trainin# + More c&ients "re meetin/ wit- He"&in/ T-rou/- Movement over t-e p-one or t-rou/- em"i& to re"c- t-eir -e"&t-, 0itness, tr"inin/, sport, tr"ve& or re-"1i&it"tion /o"&s. +ounder of Healin# T rou# $ove%ent = Rick Kaselj Rick Kaselj is " 'e/istere Kinesio&o/ist "n Person"& Tr"iner wit______________________________________________________________________________
1)
______________________________________________________________________________ " p"ssion 0or exercise re-"1i&it"tion. 'ic( esi/ns e00ective exercise pro/r"ms t-"t s"0e&# "n r"pi &# -e&p -is c&ients recover 0rom "n injur#, me ic"& con ition, "n <or muscu&os(e&et"& p"in, "n re"c- t-eir -e"&t-, re-"1i&it"tion, "n sport /o"&s. 'ic( presents courses on exercise re-"1i&it"tion "n " venture tr"ve& "cross C"n" " "n ?S.. To re"c- 'ic(, c"&& !333% 2)1928*$ or visit www.He"&in/T-rou/-Movement.com .
21)) + 1)457 6r"ser Hi/-w"# Surre#, BC 7*S ).8 P-one, !333% 2)1928*$ 6"x, !5$8% 57794824 E9m"i&, in0o:He"&in/T-rou/-Movment.com
;e1p"/e, www.Healin#Through$ove%ent.com
______________________________________________________________________________
2$
______________________________________________________________________________
21
______________________________________________________________________________
______________________________________________________________________________
22
______________________________________________________________________________
Core Stabilit# o the ,ac+he ,ore Sta ility of the ;ack program is for the ack pain su-erer who wants to get their ack onto the road of eing pain&free. ,ore sta ility muscles play an important role in all ac#vi#es of daily living. +hey ena le us to perform the simplest of ac#vi#es and help us maintain good posture. "hen ignored, core sta ility muscles ecome weak and the risk of lower ack pain and insta ility increases. /n the ,ore Sta ility of the ;ack program you will get an easy to follow program that you can do anywhere and will help you on your way to a pain&free ack. /n the ,ore Sta ility of the ;ack ook you will learn a out the key muscles of the core, how to locate these muscles in the ody, how to ac#vate them and an e-ec#ve program to create a strong and sta le ack.
Core Stabilit# o the ,ac- - Home Program +he complete ,ore Sta ility of the ;ack program is for the ack pain su-erer who wants to get their ack onto the road to eing pain&free. ,ore sta ility muscles play an important role in all ac#vi#es of daily living. +hey ena le us to perform the simplest of ac#vi#es and help us maintain good posture. "hen ignored, core sta ility muscles ecome weak and the risk of lower ack pain and insta ility increases. /n this home program you will get the ,ore Sta ility of the ;ack ook plus a home =>=, audio workout and audio ook. +he ,ore Sta ility of the ;ack program provides you with an easy to follow program that you can do. /n the ,ore Sta ility of the ;ack ook you will learn a out the key muscles of the core, how to locate these muscles in the ody, how to ac#vate them and an e-ec#ve program to create a strong and sta le ack. ______________________________________________________________________________
2*
______________________________________________________________________________
______________________________________________________________________________
28
______________________________________________________________________________
!nterested in receiving over 6788 +orth o 9tness education in ormation/ 0isit h1p233+++4ExercisesFor!n"uries4com
______________________________________________________________________________
24