Cape Cod Rehab

The 11th annual “We Gather Together 5K” benefitting  the Sandwich Food Pantry was a great way to start Thanksgiving.  Not only does the race benefit a great cause by collecting a bag of groceries from each of the 1500+ participants it’s a great way to start Thanksgiving Day.  For many years Kathy and I have done a Thanksgiving morning run, but this is only our second time at this race.  It’s nice to be out there with family, friends and neighbors on perhaps the greatest American Holiday we celebrate.  It was especially rewarding to see so many of our CCR graduates out there; George and daughter Molly, Mark S, Mark L., Bea, Mikaela and many others. Happy Thanksgiving to all!

These 4 exercises are part of the Burdenko Method horizontal mat program.  Working regularly on these 4 exercises will improve your Flexibility, Balance, and Coordination.

The First Exercises is called “Free Arm Swing.”  When you first try this exercise if your core is not strong enough your body will roll either forward or backward-you must resist.

Exercise number 2 is the “Scooter.”  Not only will this help to strengthen the outside of your hip, but the flexibility of your hamstring will improve. Be sure to flex the ankle to feel the stretch in the calf muscle as well as the hamstring.

Exercise number 3 is called the “Heel Slide.”  Alternate legs ever repetition and don’t allow your pelvis to “roll” to either side.  Once again flex the ankle to achieve a greater stretch.

Exercise number 4 is called “Rotate and Kick.”  Those with limited flexibility in the hips don’t get discouraged if you can’t get your leg straight to the ceiling.  Working on this exercise will help your hip flexibility tremendously and help reduce problems with the frequently injured “piriformis’ muscle.

Once 10 reps can be achieved without difficulty, instead of increasing reps, perform the 10 reps at 3 different speeds-slow, medium and fast.  Ultimately 10 slow, 10 medium and 10 fast on both sides 2x/week on these 4 exercises will be a great complement to your running.

 These 4 exercises require no equipment and would be helpful to be done 2x/week.

The First exercise is “Sidelying Hip Abduction.”  Keep the body in a straight line, do not roll forward or backward.  This exercise will help stabilize the outside of your hip and knee and help prevent the frequently injured IT band.  Exercise number 2 is the “Straight Leg Raise.”  Keeping the quadricep tight as you raise and lower your leg, the opposite knee is bent to protect your back.  This exercise will help to stabilze your knee cap. Adding an ankle weight once 3 sets of 10 are done easily increases the difficulty.

Exercise number 3 is the “Lunge.” Beginners should not lower their body too deeply, bend the knee just 45 degrees until you get used to the exercise. Step forward, then back, then out to the side on one side, then repeat with the other leg.

Exercise number 4 is the “Squat.”   The photo shows the person holding light weights, but begin with no weights, concentrate on your form. Keep the abs tight. back straight and when in the squat position keep your body weight more toward your heels than the balls of your feet.  Draw an imaginery line from your knee to the floor when in the squat position, your toes should be at or behind the line.

This series of Deep Water exercises are done best wearing a belt and using barbells in the hands.  Wearing and using buoancy assistance devices allows you to concentrate and perform the exercises with greater success.  Using kickboards or noodles under the hands will work if you don’t have the other equipment.   

The first exercise is called “Splits and Spreads.”  Key points to remember with this exercise is to keep your back straight, flex your ankles to feel a stretch in the calf muscle.  Exercise number 2 is called the “Leg Stretch Sequence.” It is an excellent way to improve the flexibility of the hamstrings, adductors, hip rotators and the ITband.  Once again keep the back straight, flex the ankle to feel the calf stretch. 

Exercise number 3 is called “Gymnast Circles.”  This is one of the best adominal strengthing exercises you can do in the water.  Keep your legs tight together and lift them up in front as if you were sitting in a chair, then circle them down around and lift back up.  Repeat the circles clockwise and counterclockwise, if your body spins in the opposite direction as the direction your legs are moving you are doing the exercise properly.

Exercise number 4 is called “Walk and Stretch.”   A great way to finish your workout.  Take 3 strides then extend one leg forward and reach with your opposite hand for your foot.  3 more strides and reach with the other hand toward the opposite foot.  Imagine going over a hurdle.

These exercises are part of the Burdenko Method Deep Water program.

The Shallow water exercises are an excellent series to perform when you are recovering from an injury or as a way to work on balance, coordination and speed. All you need is waist or chest deep water.  It is best to perform the exercises at different speeds, slow medium and fast.   The first exercise alternates “High knees/Hi heels,”  this is actually form running-butt kicks and high knees, keep the back erect and be sure to pump the arms.  

Exercise number 2 is called “weight shift catch.”   When you pull the knee to your chest, rise up onto your toes for an extra element of balance. Repeating the exercise moving backwards adds additional coordination and balance.

We call the third exercise “Swing the Leg.”   Swing the arm opposite the moving leg and by taking 3 steps you will alternate right leg and left leg.

Exercise number 4 is “The Big Step Sequence.”   Be sure to shift your weight to the leg that is moving and start with smaller steps. 

These exercises are part of the Burdenko Method Shallow Water program for Rehab-Conditioning and Training.