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RUTINA – CASA

1) Calentamiento: caminata a casa (15 minutos)

- lifting the chest, swinging the arms from the shoulders, taking longer and faster steps

2) Espalda (5 minutos)

2.1) CatCamel: 5! "epeticiones

- "educe spine #iscosit$ and “floss” the nerve roots as they outlet at each lumbar level- avoid perform spine flexion in the morning when the discs are swollen (osmotic superhydration)- emphasis on motion rather than “pushing” at the end ranges of flexion and extension- cervical spine, lumbar and thoracic spine should be flexed and extended together 

2.2) %lan&: ' ciclos de ' se*undos

- begin with holding this exercise for 5-! seconds, progress to "! to upwards of #! seconds

2.') +i"ddo*: 51 "epeticiones po" lado manteniendo la posici,n po" -! se*undos

- lift hands and knees and hold the posture, then lower and “sweep” the floor with them- making a fist and co-contracting the arm and shoulder is a progression- build endurance with increased repetitions rather than extending “hold time”') Escapula"es (' minutos)

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'.1) %usups /it plus: 1 se"ie de 1 "epeticiones

- normal push-up adding maximum shoulder and scapular protractionwith elbows fully extended

'.2) Scaption: 1 se"ie de 1 "epeticiones

- keeping your arms straight, raise the weights in front of you and out at about $5-degree angles- pause when the weights reach eye level, and then reverse the motion

0) Adominales (' minutos)

$%) cruce de piernas (ascenso y descenso)$%&) elevaci'n simultnea de piernas y braos$%") mantenimiento en elevaci'n

5) *udriceps + pantorrillas " series de &! repeticiones ( minutos)

) %a"ada de manos aspas de molino: 5 "epeticiones c3u (5 minutos)

-) +4ceps om"os con a""a: 2 se"ies de 115 "epeticiones (5 minutos)

!) Ape"tu"a de pie"nas: 2 "epeticiones manteniendo 2 se*undos (2 minutos)

+ac& iomecanics dama*e and "eco#e"$

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.eople with troubled backs use their backs more% /enerally, they walk, sit, stand and lift usingmechanics that increase back loads% 0any of them have stronger backs but are less endurable thanmatched asymptomatic controls (who have more motion in their hips)% 1 common aberrant motorpattern is known as “gluteal amnesia” which may be both a common conse2uence of back troublesand probably a cause of them as well% 3xercises to enhance the integration of the gluteal muscleswill help their backs, and also their knees% 4ptimal back exercise therapy results from theidentification of these patients with perturbed patterns followed by specific corrective exercise (thisprecedes all other exercise therapy)%

1. Spine stailit$

rue spine stability is achieved with a “balanced” stiffening from the entire musculature including therectus abdominis and the abdominal wall, 2uadratus lumborum, latissimus dorsi and the backextensors of longissimus, ilioicostalis and multifidus% 6ocusing on a single muscle generally doesnot enhance stability but creates patterns that when 2uantified result in less stability% 7t is impossibleto train muscles such as transverse abdominis or multifidus in isolation%

2. 6isc e"niation

he damaging mechanism leading to herniation (or prolapse) is repeated lumbar flexion re2uiring

only very modest concomitant compressive loads% 8ith repeated flexion cycles the annulusbreaches layer by layer with progressive delamination of the layers% his allows gradualaccumulation of nucleus material between the delaminated layers%

he location of the annulus breaches can be predicted by the direction of the bend% 9pecifically, aleft posterior-lateral disc bulge will result if the spine is flexed with some additional right lateral bend%9ubse2uent twisting leads circumferential rents in the annulus that tends to make 0c:enieextension approaches for these clients useless, or even exacerbating% 1lso, stretches such aspulling the knees to the chest may give the perception of relief (via the stimulation of erector spinaemuscle stretch receptors) but this approach only guarantees more cumulative damage%

'. Reco#e"$ sta*es

Sta*e 1: groove motion patterns, motor patterns and corrective exercise%- identify perturbed patterns and develop appropriate corrective exercise- address basic movement patterns through to complex-activity specific patterns- address basic balance challenges through to complex and specific balance environmentsSta*e 2: build whole-body and ;oint stability (focus on spine stability here)%- build stability while sparing the ;oints- ensure sufficient stability commensurate to the demands of the task- transfer the patterns into application during daily activitiesSta*e ': increase endurance%- address basic endurance training to ensure the capacity needed for stabiliation- address activity-specific endurance (duration, intensity)- build the base for eventual performance training (only in those with this goal)Sta*e 0: build strength

- spare the ;oints while maximiing neuromuscular compartment challengeSta*e 5: develop speed, power, agility- develop ultimate performance with the foundation laid in stages through $- focus on optimiing elastic energy storage and recovery- employ the techni2ues of superstiffness