Lab #3 - Stabilization Below are the instructions for the exercises you will be performing. Core Stabilization Balance Stabilization Perform 12-20 repetitions Perform 12-20 repetitions Floor Bridge Prone Iso-Ab Single-leg Balance Single-leg Balance Reach Progressions: Progressions: Progressions: Progressions: Contract Transversus Contract Transversus Hold for 15 seconds Reach to the side Abdominus first Abdominus first 1 eye closed Turn & reach behind Perform floor bridge Perform plank 2 eyes closed Close eyes Straighten one leg Lift 1 leg Rotating head with bridge Bring leg to side Cover ears/eyes Core Strength Balance Strength Perform 8-12 repetitions Perform 8-12 repetitions Floor Crunch Trunk Rotation Single-leg Squat Lunge to Balance Progressions: Progressions: Progressions: Progressions: Hands behind ears Change modality Hands on hips Lunge to side Hands overhead Add unstable surface Hands toward foot Turning Lunge Eyes closed Add unstable surface You can add small single-legged jumps to challenge your stabilization and balance….but please progress slowly to this option so you avoid injury.
Lab #3 - Stabilization Below are the instructions for the exercises you will be performing. Core Stabilization Perform 12-20 repetitions Balance Stabilization Perform 12-20 repetitions Floor Bridge Progressions: Contract Transversus Abdominus first Perform floor bridge Straighten one leg with bridge Prone Iso-Ab Progressions: Contract Transversus Abdominus first Perform plank Lift 1 leg Bring leg to side Single-leg Balance Progressions: Hold for 15 seconds 1 eye closed 2 eyes closed Rotating head Cover ears/eyes Single-leg Balance Reach Progressions: Reach to the side Turn & reach behind Close eyes Core Strength Perform 8-12 repetitions Balance Strength Perform 8-12 repetitions Floor Crunch Progressions: Hands behind ears Hands overhead Trunk Rotation Progressions: Change modality Add unstable surface Single-leg Squat Progressions: Hands on hips Hands toward foot Eyes closed Add unstable surface Lunge to Balance Progressions: Lunge to side Turning Lunge You can add small single-legged jumps to challenge your stabilization and balance….but please progress slowly to this option so you avoid injury.