Free download ace personal trainer manual 5th edition

Exercise: Exhale and gently push the crossed knee away from the body while simultaneously lifting the opposite foot off the wall, increasing the degree of hip flexion b. Position the arms at the sides with elbows extended.

Engage the core muscles to stabilize the lumbar spine avoiding increased lordosis during the exercise and maintain this contraction throughout the exercise. Depress and retract the scapulae while stabilizing the low back a. Since the arms tend to internally rotate during shoulder flexion, and shrugging of the shoulders often occurs, attempt to depress the scapulae and keep the arms in a neutral or externally rotated position.

Slowly return to the starting position. Perform one or two sets of five to 10 controlled repetitions, holding the end range of motion for one to two seconds, with second rest intervals between sets.

Keep the lower knee on the ball or riser throughout this first exercise progression and keep both knees aligned. Engage the core muscles to stabilize the lumbar spine avoiding increased lordosis and maintain this contraction throughout the exercise. Reach the upper arm across and in front of the body, grasping the rib cage on the opposite side of the trunk e. Exercise: Exhale and slowly rotate the torso by pulling on the rib cage.

Attempt to avoid any rotational movement of the hips and knees. Perform two to four repetitions to each side. Hold each pull for 15 to 30 seconds. Progression: Repeat the same stretch, but place a squeezable object e. Progression: Repeat the same stretch, but extend the lower leg and rest the inside of the upper knee on a squeezable object. Progression: Repeat the same stretch, but change the upper arm from the rib-grab position to abducting the arm to 90 degrees with an extended elbow, and attempt to bring the upper arm down to touch the floor f.

Progression—push-pull: Assume any of the starting positions for the lower extremity on one side. Depress and retract both scapulae, then move the upper arm to the start position of a press movement e.

Simultaneously perform an upward press with the upper arm and a high-back row with the lower arm. Engage the core muscles to create a neutral spine. Maintain this flat or neutral spine throughout the exercise. Perform one or two sets of five to 10 controlled repetitions, holding the end range of motion for one or two seconds, with second rest intervals between sets.

Parascapular muscles i. A normally positioned scapula promotes muscle balance and effective force-coupling relationships. However, given the design of the shoulder girdle favoring mobility at a cost of stability and the propensity toward bad posture in the upper extremity due to a myriad of lifestyle-related positions and activities, compensated movement and shoulder injuries occur very frequently.

Perhaps the most problematic movements are associated with arm abduction and a lack of scapular stability during horizontal push-and-pull movements. A program promoting scapulothoracic stability may need to include stretches to promote extensibility of both the muscle and joint structures.

Therefore, static stretches to improve tissue extensibility should precede dynamic movement patterns and strengthening exercises. Self—myofascial release using a stick or foam roller—moving across the tender spots—may help increase ROM and reduce hypertonicity. This should precede static stretching of the shoulder capsule and of specific muscles of the scapulae. When stretching the shoulder capsule with a client, trainers must address the inferior, posterior, anterior, and superior components: Stretch the inferior capsule using an overhead triceps stretch Figure Stretch the posterior capsule by bringing the arm across and in front of the body Figure a.

Since this movement also produces scapular abduction, and since it is common for clients to have abducted scapulae as a postural deviation, it should be a minimal focus during shoulder stretching. Stretch the anterior capsule using a pectoralis stretch Figure Stretch the superior capsule by placing a rolled-up towel 2 inches 5.

During closed kinetic chain CKC movements where the distal segment is more fixed e. During open kinetic chain OKC movements, however, a key role of the serratus anterior is to control movement of the scapulae against a more fixed rib cage. CKC movements are generally considered more functional, as they closely mimic daily activities. Preparation and position: Lie supine on a mat with knees bent to 90 degrees and the feet placed flat on the floor, aligning the anterior superior iliac spine ASIS with the knee and second toe.

Position the arms at the sides of the trunk with the palms facing upward. Personal Trainer eBook. A new, digital home for your ACE Personal Trainer Manual The study process, for many people, now includes several different modes of learning.

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