Rehabilitation Exercises
Rehabilitation exercise is often placed in a separate category, when in truth, rehabilitation is part of a total exercise spectrum at various points along the way. Many of the same exercises we prescribe for high level training with our professional athletes have their roots in the early phases of rehabilitation and with a variety of injuries. The following Bodyblade exercises are great for wellness training, rehab, or preventative exercise to avoid ever facing an injury. Our exercises are low impact and well-suited for users who are working to regain strength, flexibility and function. As with any exercise regimen, we recommend that you consult your physician or therapist before using Bodyblade.
Shoulder
- Jab
-
The jab will challenge the entire trunk and shoulder complex. It is great for the postural muscles, abs and thighs.
An alternative jab exercise for rotator cuff muscles: Start with your blade by your side with a single hand grip. Raise the Bodyblade in front of you at 90 degrees. Slowly move out to the side at 90 degrees. Rotate your arm so your thumb is facing forward instead of up and return back down to your side. Repeat several times or watch the clock for 60 seconds. - Throwing Sequence
-
-
Cock Phase
Single leg moves through a throwing motion. A total body connection—this motion improves balance and quickness, strengthens the core and extremities, and trains the shoulder where stability is important. -
Mid Stance
Throwing motion moves into forward lunging stance; forces production in core, chest and shoulders. -
Finish
Lunging stance forward motion, reducing force throughout the entire back, rear shoulder and lower body. This is a challenging strength move and excellent for throwing athletes.
-
- Pec Deck
-
Position the Bodyblade(s) vertically with the narrow edge facing you. Move the Blade left and right in front of your body. As with any pec deck or pec fly movement, moving high, middle or low will work the upper, middle/center or lower pec more. For a greater challenge, try these in traditional bench positions lying on your back, inclined or declined 45 degrees.
- Chest Press
-
Beginning with Bodyblade chest high, drive Bodyblade in a push /pull motion matching the pulse of the blade. Vary this exercise by moving high, low or through a range of motion. Emphasis will vary as you change from high to low for upper or lower chest. This is a good overall strengthening/endurance exercise.
- Back and Shoulder Reach
-
Hold Bodyblade so you can see the decal (flat edge). Raise over head and assume a wide stance. Slightly unlock the pelvis with an anterior pelvic tilt (slight hollow in back). This will enhance stability and balance of the entire trunk and extremities with great attention to the deep and superficial postural muscles. Add a little variety by rotating left and right or laterally flexing from side to side.
- Lateral Raise
-
Emphasizing total upper body connection, this exercise emphasizes the upper back, pectorals, deltoids, biceps and triceps. Moving through a range of motion will provide greater stability to the trunk.
Lower Back
- Ab Crunch
-
Position Bodyblade so the flex of the blade will bend toward the floor and up toward the ceiling. When holding the blade in front of your body, you should see the narrow edge. Maintaining this position, moving high or moving low will challenge lower abs, upper abs and lats. Try moving through a range of motion for advanced training. Every time the blade changes direction, you are asking the muscles of the low back to coordinate stabilizing control of the body with the abdominal muscles. This exercise reaches the deepest muscles in the back and naturally progresses to the muscles closest to the surface.
- Ab Hip and Thigh
-
This exercise is a supreme challenge to all the muscle groups. Abs, chest, back, shoulders, hips, upper and lower extremities all contribute. Rotational stability is so important when protecting your back from injury. This will allow you to achieve that goal while standing or sitting in a wheel chair. Making slight modifications to the exercise will only empower you more!
- Alternating All 4's
-
Alternating balance on opposing arm and leg, this exercise increases strength, balance, power and muscle endurance throughout the lower body, back, abs, arms and shoulders. This exercise is great for rehab and personal training.
Knees
- Lunging Rotational Ab Crunch High
-
Getting the most out of your knees doesn't always mean placing high levels of gravitational resistance (weights) on them, which can potentially cause harm. This is what we call Closed Chain Exercises, which fix your feet securely to the planet and train the muscles from the inside of the entire leg. Start with arms extended out at shoulder-level height; lunge and rotate to the side of the front foot to work the core, hips, inner thighs and shoulders.
- Ab Hip and Thigh
-
This exercise is a supreme challenge to all the muscle groups. Abs, chest, back, shoulders, hips, upper and lower extremities all contribute. Rotational stability is so important when protecting your back from injury. This will allow you to achieve that goal while standing or sitting in a wheel chair. Making slight modifications to the exercise will only empower you more!
- Lunging Ab Hip and Thigh
-
Adding to the Ab Hip and Thigh Challenge, working in the transverse plane will deepen core stability and lower extremity control due to the rotational forces.
