By Nicole Nolan, PT, DPT, and Alyssa Tallo, PT, DPT
Why should Sochi have all the fun? In our Greece and Webster clinics, we’ve decided to hold an Olympics of our own. Our version of the Games includes seven exercises, which all help patients to increase core and hip stability, muscle endurance as well as increase power. And who doesn’t like a healthy competition? Here’s a look into our events:
1. Fastest Marble Pickup: Facilitates intrinsic muscle activation of feet, and speed of movement facilitates fast twitch muscle fibers.
2. Longest Plank: Accelerates core stability and trains patients to maintain a neutral spine.
3. Single Leg Hop: Trains patellar tracking with ballistic exercises and increases the power of lower-extremity muscles. The exercise also determines return-to-sport readiness.
4. Upper Bike: Provides an active warmup for upper-extremity injuries to increase blood flow and tissue extensibility.
5. Longest Bridge: Facilitates core stability and teaches hip movement versus lumbar spine movement.
6. Longest Wall Sit: Builds quadricep muscle strength and endurance as well as trains proper posterior hip excursion.
7. Highest Vertical Jump: Trains patellar tracking with ballistic exercises and increases the power of lower-extremity muscles. Like the single leg hop, this exercise determines return-to-sport readiness.
All of these challenges can be easily incorporated into your own routine!
How do you stay motivated to push yourself during physical therapy or normal exercise routines? Share with us in the comments below!
Feel free to reach out to Nicole at our Greece location (585-227-2580) or Alyssa at our Webster location (585-347-0202) for an evaluation on how these exercises might help you.