Athletic Development – Exercises for Muscular Health

Instructions

• Perform the entire sequence of exercises a minimum of 2x a day (3x is ideal – Morning / Afternoon / Evening).
• Begin with Level I exercises until they can be done completely and pain free.
• Do not continue exercises if pain increases.
• Consult your physician before beginning any exercise program.

Level I

Arm Circles – 25x forward and backward (Standing with your feet pointing straight ahead and your arms at your sides, lightly squeeze the muscles in your upper back to pull the shoulders back just slightly. With both arms at the same time make small 6-8 inch circles forward keeping your palms facing your body the entire time. Once you have completed 25, turn your hands so the palms face away from the body and roll your arms backward)

Cats & Dogs – 10x (Stand with your hands on the back of a chair or couch and your feet pointing straight in front of you In this position, gently arch your back up in the air as you tuck your chin down towards your chest. Once at the top of the motion, slowly lower the back down dropping your torso down and gently looking up towards the ceiling. Repeat up and down)

Static Lunges – 10x each leg (Stand between 2 chairs and place one hand on each chair. Then place your right leg out in front of you and left leg behind you so they are about 3 feet apart. Slowly Bend both knees allowing your left knee to drop toward the floor, then press back up to the starting position. Repeat up and down 10x, then switch legs and repeat other side.)

Air Bench – 1:00 min (Stand with back against a wall, knees and ankles at hip width. Keeping back against the wall, slowly lower yourself down the wall stopping before you feel any pressure in the knees. Keep your weight in the heels and lightly press lower back into the wall. Make sure that your knees do not go out past ankles.)

Level II

Arm Circles – 25x forward and backward (Stand with feet straight ahead under hips, arms straight out from sides at shoulder level, thumbs pointing forward and palms down. Keeping arms straight, pinch shoulder blades together and make forward circles with arms. When done with forward circles, turn thumbs to point backwards, palms up and make backwards circles with arms.)

Cats & Dogs – 10x (On hands and knees with hands under shoulders and knees under hips, arch back up and pull chin to chest, then lower back toward floor and raise head up; repeat back and forth.)

Static Lunges – 10x (Stand with hands behind head, right leg out in front of you and left leg behind. Bend both knees allowing your left leg to drop toward the floor, press feet into floor lifting hips and straightening legs. Repeat up and down then switch legs. Repeat other side.)

Air Bench – 1:00 min (Stand with back against a wall, knees and ankles at hip width. Keeping back against the wall lower yourself into a sitting position against the wall so that knees are at 90 degrees and thighs are parallel with the floor; keeping weight in heels lightly press lower back into the wall. Make sure that your knees do not go out past ankles.)