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Phase 2: SPINE - POSTURE
Progressing to PHASE 2 requires the APPROVAL of an In-Joy Life Health Care Professional. Exercises may be modified slightly from these pictures based on your current health conditions or needs.
**Please note your take home sheet.**
The following exercises are designed to strengthen your postural integrity and stimulate the motor and PMRF regions of your brain. Ensure to perform 3-4 X / week.
Wall Angles
Begin 1 foot’s distance from the wall with feet shoulder width apart. Take a slight bend in the knees. Pelvic tilt so that the low back is flat against the wall and roll shoulders up back and down to have upper back also flat against the wall. Keep the backs of your hands, elbows, shoulders, and the back of your head in contact at all times. Slowly run your hands up the wall and slide them back down. Repeat 6-10 times.
Progressive Side Plank
Beginner Position: Lie on your side, placing your bent elbow inline with shoulder and lift upward with your knees slightly flexed and you hip and lower legs making contact with the floor. Advanced Position: Same position as above but raise legs off floor resting on the outer edge of your downward foot. Hold for 10 to 30 seconds, working up to 1 minutes.
Floor Plank
Feet are hip width apart, elbows directly underneath your shoulders, push up through your elbows and toes until your body is level. Squeeze your shoulder blades together, neck neutral, keep gaze looking at the floor, and pelvic tilt. Hold for 10-30 seconds, working up to 2 minutes.
1 Leg Glute Bridge
Lie on your back with your knees bent, engage your core by tightening your abdominal muscles, squeeze your glutes to raise your pelvis and buttocks up off the floor until resting on your shoulder blades. There should be no pressure on the head. Lift one leg inline with the other knee and toe pointed upward. Hold for 3 seconds at the top, lower slowly down and repeat 12-15 times.
“Y’s” “T’s” and “I’s”
Laying on your stomach, set neutral spine, neck relaxed, gaze downward, engage core, use your low back to execute the move. Arms above your head at 45 degrees "Y" position , lift only your arms off the floor. Hold for 5 seconds. Repeat 5-8 times. Now move to the next position - "T" position. Lift your arms off the floor. Hold for 5 seconds. Repeat 5-8 times. Last position is the "I" position. With your arms by your side lift your arms off the floor. Hold for 5 seconds. Repeat 5-8 times.
Plank with instability
Using an instability device like a Bosu Ball, Stability Cushion or Wobble Cushion perform a front plank with one arm the stability device and the other on the floor. Hold 20 sec to 1 min. Switch arms and Repeat 3-6 times.