Group Project

25 May

all recordings finished and edited for balance and flexibility the script was

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Dialogue instruction for Tremble Training

 

Tremble Centre

 

To become a tremble titan you must pass the 4 challenges for balance, stamina and flexibility. Only when you pass the all the challenges at a given stage can you progress to the next! This is not a challenge you will easily achieve, but with work and determination you will succeed, enjoy trembling.

 

Balance: Level 1

 

Introduction

 

Hello, as this is you’re first balance exercise, I want to explain a few things. After watching the tutorial video and one you feel comfortable in the training exercise press  go on the phone. You will have 10 seconds to position the phone on the board’s nonslip mat and stand on the board before the exercise starts. Always place the phone with its’ top pointing in the direction you are facing. The position of the phone, feet and board varies with each exercise so pay attention to the tutorials before commencing. Continue each exercise as long as you can maintain a steady rhythm of movement and balance on the board. If you start to make mistakes, stop, have a break and proceed to the next exercise.

 

Exercise 1

 

You’re first exercise is the 2 feet, front to back rock.  The aim of this exercise is to improve your balance in the sagital plane. Once you have watched this tutorial and are confident in attempting the exercise, press Go. Place the phone on the non slip mat in the centre of the board. Place one foot on the board followed by the other foot as you can see in this video.

 

Exercise 2

 

This exercise is the 2 feet, side to side rock. The aim of this exercise is to improve your balance in the frontal plane. Once you have watched this tutorial and are confident in attempting the exercise, press Go. Place the phone on the non slip mat in the centre of the board, positioned as in the video. Place one foot on the board followed by the other foot.

 

Exercise 3

 

This exercise is the 2 feet, wobble balance. The aim of this exercise is to improve your balance in all planes including the for the first time your transverse plane. This is the toughest of the tasks so far so persevere. You are not expected to accomplish this for a few weeks! But you will consistantly improve until you are ready to take the test! Once you have watched this tutorial and are confident in attempting the exercise, press Go. Place the phone on the non slip mat in the centre of the board, positioned as in the video. Place one foot on the board followed by the other.

 

Balance: Level 2

 

Exercise 4

This exercise is the 2 feet, front to back wobble. The aim of this exercise is to improve your balance in all planes while moving in the sagital plane. This is the toughest of the tasks so far so persevere. You are not expected to accomplish this for a few weeks!  Once you have watched this tutorial and are confident in attempting the exercise. Press Go. Place the phone on the non slip mat in the centre of the board, positioned as in the video. Place one foot on the board followed by the other.

 

Exercise 5

This exercise is the 2 feet, side to side wobble .The aim of this exercise is to improve your balance in all planes while moving in the frontal plane. This is the toughest of the tasks so far so persevere. You are not expected to accomplish this for a few weeks!  Once you have watched this tutorial and are confident in attempting the exercise, Press GO. place the phone on the non slip mat in the centre of the board, positioned as in the video. Place one foot on the board followed by the other.

 

Exercise 6

This exercise is the Single leg, rocker balance. The aim of this exercise is to improve your balance on one leg. Once you have watched this tutorial and are confident in attempting the exercise, press go. Place the phone off – center on the non slip mat, positioned as in the video. Position one foot in the center of the board.

 

Balance: Level 3

 

Exercise 7

This exercise is the Single leg, front to back rock. The aim of this exercise is to improve your balance on one leg, while moving in the sagital plane. Once you have watched this tutorial and are confident in attempting the exercise, press go. Place the phone off – center on the non slip mat, positioned as in the video. Position one foot in the center of the board.

 

Exercise 8

This exercise is the Single leg, wobble balance. The aim of this exercise is to improve your balance on one leg. Once you have watched this tutorial and are confident in attempting the exercise, press go. Place the phone off – center on the non slip mat, positioned as in the video. Position one foot in the center of the board.

 

Exercise 9

This exercise is the 2 feet, rocker squat.  The aim of this exercise is to improve your balance in the sagital plane while performing a squat. Once you have watched this tutorial and are confident in attempting the exercise, press Go. Place the phone on the non slip mat in the centre of the board. Place one foot on the board followed by the other foot as you can see in this video.

 

Balance: Level 4

 

Exercise 10

Single leg, front to back wobble. The aim of this exercise is to improve your balance in all planes on one leg while moving in the sagital plane. Once you have watched this tutorial and are confident in attempting the exercise, press Go. Place the phone on the non slip mat in the centre of the board. Place one foot on the board followed by the other foot as you can see in this video.

 

 

Flexibility: Level 1

 

Exercise 1

This excercise aims to develop flexibility in  the Hip flexors. It
 starts in the kneeling lunge position on the mat as shown. Gently shift the front knee forward, Keeping the body upright until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by pulling the back knee forward against the fixed resistance of the floor for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax move the front knee forward until you find a new first sign of resistance. Rest here for 10 – 30 seconds.  You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 2

This exercise aims to develop flexibility in the Hip rotators. Start by lying on your back on the mat as shown.  Gently bring one knee towards the opposite shoulder until you find the first sense of resistance to that movement. Keep both sides of your pelvis on the mat. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle against the fixed resistance your hands as if trying to return the leg to the floor, for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax bring the knee closer to the shoulder forward until you find a new first sign of resistance. Rest here for 10 – 30 seconds.  You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 3

This exercise aims to develop flexibility in  the calf at the back of the leg. It starts in the standing lunge position on the mat as shown. Gently shift the front knee forward, Keeping the body upright until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by pushing the toes against the fixed resistance of the floor for 10 seconds, keeping the heal on the ground at all times and feet facing forward. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax move the front knee forward until you find a new first sign of resistance. If your front knee passes your toe, lengthen your stance. Rest here for 10 – 30 seconds.  You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 4

This exercise aims to develop flexibility in  the quadriceps at the front of the thigh. It starts in the side lying position on the mat as shown. Gently bring the top knee forward, keeping the rest of the body in line. Hold your ankle with your top hand and slowly bring your leg back with the knee fully flexed until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by pushing the ankle against the fixed resistance of your hand for 10 seconds, the rest of the body in line and without arching the back excessively. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax bring the top knee backward until you find a new first sign of resistance.  Rest here for 10 – 30 seconds. Repeat the process again. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Flexibility: Level 2

 

Exercise 5

 

This exercise aims to develop flexibility in the Hamstrings at the back of the thigh. It starts in the kneeling lunge position on the mat as shown, straighten the front leg. Gently hinge forward from the hip without rounding the back, until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by pulling heel back against the fixed resistance of the floor for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax hinge forward from the hip until you find a new first sign of resistance. Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 6

 

This exercise aims to develop flexibility in the Hip abductors at the outside of the hip. It starts while standing, side on, arm distance from a wall. Cross the leg closest the wall behind the other leg and reach through until you find the first sense of resistance to that movement. Keep the pelvis level. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by pulling foot back against the fixed resistance of the floor, as if trying to return it to the starting positio, for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax reach your leg through until you find a new first sign of resistance. Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 7

 

This exercise aims to develop flexibility in the QLs & Obliques of the waist. It starts while standing. Side bend, reaching your hand to toward the level of the knee until you find the first sense of resistance to that movement. Ensure to resist rounding forward or leaning back. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by taking the weight of the torso against gravities fixed resistance, for 10 seconds, as if returning to the starting position. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax reach your hand toward the knee until you find a new first sign of resistance. Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 8

 

This exercise aims to develop flexibility in the Trapezius at the back and sides if the nech and top of the shoulders. It starts while kneeling. Bring your ear to the same side shoulder without turning the head, looking down of up, only side bend the neck toward 45 degrees until you find the first sense of resistance to that movement. Hold your shin with the opposite shoulder to prevent side bending . This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by taking the weight of the torso against gravities fixed resistance, for 10 seconds, as if returning to the starting position. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax reach your head toward 45 degrees and your hand toward your shin until you find a new first sign of resistance. Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Flexibility: Level 3

 

Exercise 10

 

This exercise aims to develop flexibility in the SCM & Scalenes at the front and sides if the neck. It starts while kneeling. Place your hands on your breastbone while adding a mild stabilising pressure. Turn the head to one side until you find the first sense of resistance to that movement and extend the neck a few degrees. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by placing your top hand on the forehead applying fixed resistance as if you were trying to return the head to the starting position. Do this for 10 seconds, as if returning to the starting position. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax rotate your head toward a new first sign of resistance and extend a few degrees, still applying pressure with the other hand to the breast bone. Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 10

 

This exercise aims to develop flexibility in the tibialis anterior at the front and outside of the shin. It starts while standing. Point your toe behind you and rest it on the floor until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle  as if you were trying to bring the toes to the knee. Do this for 10 seconds, as if returning to the starting position. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax try to reach the toes back behind the shin. Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 11

This exercise aims to develop flexibility in the abductors at the inside of the thigh. It starts while standing. Keeping the pelvis level, lunge to the side until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle as if you were trying to bring the two legs together. Do this for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax to lunge to the side toward 45 degrees of abduction between the pelvis and leg, until you find the new first sense of resistance to that movement . Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 12

This exercise aims to develop flexibility in the paraspinal muscles of the back. It starts while sitting with legs stightlye bent. Reach forward with the head down until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle as if you were trying to sit upright while holding the shins for fixed resistance. Do this for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax reach forward with the head down until you find the new first sense of resistance to that movement . Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

 

Flexibility: Level 4

 

Exercise 13

This exercise aims to develop flexibility in the Latisimus muscles at the side of the torso. It starts while standing. Raise one arm over the head and hold the elbow with the other hand. Lean to the side until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle as if you were trying to stand upright against the fixed resistance of gravity. Do this for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax reach the arm up and over to the opposite side until you find the new first sense of resistance to that movement . Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 14

This exercise aims to develop flexibility in the Pectoral muscles of the chest. It starts while in the kneeling box position. Raise one arm and place the hand in the back of the neck. Place that elbow on a chair or exercise ball and open the chest turning the torso away from the arm until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by pulling the elbow as if through the chair against its fixed resistance. Do this for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax open the chest turning the torso away from the arm until you find the first sense of resistance to that movement . Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 15

This exercise aims to develop flexibility in the shoulder rotators. It starts while in standing position. With a towel in hand raise one arm and reach that hand down between the shoulder blades keeping the elbow high until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by pulling up on the fixed resistance of the towel provided by your other hand. Do this for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax reach the arm down between the shoulder blades until you find the first sense of resistance to that movement . Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 times to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 16

This exercise aims to develop flexibility in external shoulder rotators. It starts while in standing position. With a towel in hand raise one arm behind the head allowing the towel to hand between the shoulder blades. Reach the other hand behind the back toward the opposite shoulder blade until you find the first sense of resistance to that movement.  This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by pulling down on the fixed resistance of the towel provided by your other hand. Do this for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax reach the arm up toward the opposite shoulder until you find the first sense of resistance to that movement . Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 times to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

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