Exercise Programs

Here are 15 different exercise and flexibility programs including

• Top 10 Exercises for the Office Worker
• Corrective Programs: to Improve Posture & Movement & Prevent Injuries
• Progressions from Introductory to Advanced Unstable Exercises
• 16 Pushup Variations
• Travel Workout
• Beginner to Advanced Stetching Progressions and Techniques
• Transition from Desk to Gym or Road

The programs are general and appropriate for most people, however, if you have been treated for an injury you should talk to your physical therapist or doctor and get clearance before proceeding. You can also feel free to contact me for an appointment to develop a more customized program, or program for other issues, and for personal instruction.

TOP 10 EXERCISES & STRETCHES FOR THE OFFICE WORKER - These exercises are appropriate for almost any fitness level and help transition from extended periods of sitting and computer work to the demands of the gym and athletic competition.

CORRECTIVE EXERCISES - These targetted programs are good "post-rehab" workouts if you've been treated for injuries or problem areas, and can also be done as "prehab" to prevent future injuries.  Refer to the mini self assessment on this website to help select the best corrective exercises for you, or contact me for an assessment and customized recommendations.
LOW BACK PAIN - Programs for arched back and recovery from back injuries.
LEG, KNEE, FOOT, SHIN AND HIP PROBLEMS - Program for many lower extremity problems, including plantar fascitis, achilles tendinitis, shin splints, IT band syndrome, knee and hip injuries, knock-knees and turned out feet.
SHOULDER, NECK AND HEAD PROBLEMS - Programs for upper extremity issues including rotator cuff, labrum injuries, neck strain, rounded shoulders


PROGRAMS/PROGRESSION FOR ANY FITNESS LEVEL
Take the first step above a machine-only workout with the introductory strength training program, Reinvent or progress to simple or advanced unatable exercises.  Take your program on the road with a travel workout.
INTRODUCTORY STRENGTH TRAINING
UNSTABLE EXERCISES - Incorporates Core Training with Strength Training
ADVANCED UNSTABLE EXERCISES (unilateral workout, advanced core training)
TRAVEL WORKOUT


PUSH UP VARIATIONS reinvent your push up with these 16 different pushup variations

STRETCHING PROGRAMS & PROGRESSIONS  -Most people do only STATIC STRETCHING, where you should be holding a positon for 20-30 seconds...here are some more advanced stretching programs.

ACTIVE ISOLATED STRETCHING is a progression from static stretching, appropriate if you have no postural distortions. These stretches typically are performed in 1-2 sets of 5-10 repetitions, each repetition is held for 2-4 seconds. Some require assistance, be very careful with these, I dont recommend having someone who is not a trained professional assist you with stretches.
A DYNAMIC WARMUP  is actually more like exercise than a stretch, and includes lunges, pushups with rotation, walking sideways with a resistance band. The general rule for Dynamic Stretching is to perform similar movements to those that you will do in the rest of your workout or fitness event.
PNF STRETCHING (AKA Neuromuscular or Contract Relax) PNF means Proprioceptive Neuromuscular Facilitation, and it basically tricks the brain into lengthening a muscle. A trained professional will alternate between stretching your muscle and having you resist against the stretch. Again, many require assistance and I do not recommend having someone who is not trained assist you.

SELF MYOFASCIAL RELEASE is a technique for working out knots and adhesions that limit ability of your muscles to fully extend. Pressure is applied to the knotted area with a foam roller or other device.  After about 30 seconds, the brain sends a signal to the muscle to relax.

Here is a good general program incorporating a variety of stretching techniques and exercises to help TRANSITION FROM DESK TO GYM TO ROAD.
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