RUTINA CASA 1) Calentamiento: caminata a casa (15 minutos) lifting the chest, swinging the arms from the

e shoulders, taking longer and faster steps

2) Espalda (5 minutos) 2.1) Cat Camel: 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*: 5 1( "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)

'.1) %us. ups /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) A1dominales (' minutos) $% ) cruce de piernas (ascenso y descenso) $%&) elevaci'n simult(nea de piernas y bra)os $%") mantenimiento en elevaci'n 5) *u(driceps + pantorrillas, " series de &! repeticiones (- minutos) )) %a"ada de manos 2 aspas de molino: 5 "epeticiones c3u (5 minutos) -) +4ceps 2 .om1"os con 1a""a: 2 se"ies de 1( 15 "epeticiones (5 minutos) !) Ape"tu"a de pie"nas: 2 "epeticiones manteniendo 2( se*undos (2 minutos) +ac& 1iomec.anics5 dama*e and "eco#e"$

.eople with troubled backs use their backs more% /enerally, they walk, sit, stand and lift using mechanics that increase back loads% 0any of them have stronger backs but are less endurable than matched asymptomatic controls (who have more motion in their hips)% 1 common aberrant motor pattern is known as gluteal amnesia which may be both a common conse2uence of back troubles and probably a cause of them as well% 3xercises to enhance the integration of the gluteal muscles will help their backs, and also their knees% 4ptimal back exercise therapy results from the identification of these patients with perturbed patterns followed by specific corrective exercise (this precedes all other exercise therapy)% 1. Spine sta1ilit$ 5rue spine stability is achieved with a balanced stiffening from the entire musculature including the rectus abdominis and the abdominal wall, 2uadratus lumborum, latissimus dorsi and the back extensors of longissimus, ilioicostalis and multifidus% 6ocusing on a single muscle generally does not enhance stability but creates patterns that when 2uantified result in less stability% 7t is impossible to train muscles such as transverse abdominis or multifidus in isolation% 2. 6isc .e"niation 5he damaging mechanism leading to herniation (or prolapse) is repeated lumbar flexion re2uiring only very modest concomitant compressive loads% 8ith repeated flexion cycles the annulus breaches layer by layer with progressive delamination of the layers% 5his allows gradual accumulation of nucleus material between the delaminated layers% 5he location of the annulus breaches can be predicted by the direction of the bend% 9pecifically, a left 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:en)ie extension approaches for these clients useless, or even exacerbating% 1lso, stretches such as pulling the knees to the chest may give the perception of relief (via the stimulation of erector spinae muscle 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 environments Sta*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 activities Sta*e ': increase endurance% address basic endurance training to ensure the capacity needed for stabili)ation 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 maximi)ing neuromuscular compartment challenge Sta*e 5: develop speed, power, agility develop ultimate performance with the foundation laid in stages through $ focus on optimi)ing elastic energy storage and recovery employ the techni2ues of superstiffness