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PRE-HAB
(to avoid Rehab.)
TRAINING or Post Operative ACL/PCL Exercises
(approximately 6-8weeks post-operatively)
Pre-hab
is a year around multiplaner total body training program designed to help athletes
avoid injury. The exercises utilize the "core" muscle groups to maintain muscle
balance, strength, and stability. Pre-hab is ideal for all athletes of all ages
and is particularly ideal for skiers, soccer players, tennis players, and climbers.
If you are rehabilitating from a knee injury, these are also great exercises at
the appropriate time. Consult with your physical therapist about starting them.
Here are a few of our new additions to the "core" training regimen:
I.
The Reacher
"The
reacher " focuses on single leg balance, glut muscle strengthening, and trunk
stabilization. Stand on one leg, drop butt back and bend knee to about 45 degrees.
Take a 5-8 pound dumbbell and slowly reach out to the left as far as you can go,
pause 3 seconds and then slowly return, switch hands and reach to the right. Repeat
10 times, do 2 sets.
Hold
a 3-8 pound weight in the right hand; stand on the left leg only. Slowly
and carefully reach down to touch the ground by the left ankle. Repeat 15 times
then switch to the opposite foot and hand. Do 2 sets for each side.
II.
The Shredder
"The
Shredder" is focused on quad and glut strengthening in lateral planes of motion
(ideal for skiers).
Lean
onto a gym ball at an angle that feels like you are on the outside edge of a ski.
Do a single leg squat being careful not to let your knee travel in front of your
toes as you are bending. Repeat 10-15 times each leg.
Lean
on a gym ball at an angle that feels like you are on the inside edge of a ski.
Do a single leg squat. Repeat 10-15 times each leg. Do 2 sets.
III.
The Body Scissor
"The
Body Scissor" focuses on abdominal and upper body strengthening, trunk stabilization,
and balance.
Place
your hands on a bench and toes on a gym ball. Do NOT allow your back to arch,
keep it flat and neutral.
Using
your abdominals, pull your body up into a pike position, then slowly lower back
to the start position. Repeat 5-10 times. Do 2 sets.
IV.
The Thrower
"The
Thrower" focuses on single leg balance with a rotational twist to challenge the
lower extremity in the transverse plane.
Stand
on left leg, hold a sport cord in the right hand. Rapidly pull the cord down and
across your body as if you are throwing a pitch. Repeat 20-30 times, then
switch sides. Do 2 sets on each side.
V.
The Blender
"The
Blender"challenges the core abdominal, paraspinal and glut muscle groups with
multiplaner perturbations.
Lay
with your head and shoulders on a gym ball. Keep your abdominals tight and your
pelvis even. Take a 5-10 pound dumbbell and hold it straight up. Shake the
dumbbell rapidly in all direction for 20-30 seconds using your abdominals and
gluts to keep your balance on the ball. Repeat 3 times.
The Stone Clinic
3727 Buchanan Street • San
Francisco CA 94123 • info@stoneclinic.com • (415)
563-3110
