Balance. Coordination. Strength.

Stabilize


 

Indications and Clinical Use

  • Individuals that would benefit from the health benefits of Neuromotor and Strength activities.
  • Conditions related to instability and poor coordination:
    • Neck and lower back pain
    • Anterior knee pain.
    • Recurrent shoulder dislocations and rotator cuff injuries.
    • Chronic hamstring strains/ other muscle strains
    • Pelvic and groin pain.
    • Chronic ankle sprains
    • Most chronic, overuse injuries of the shoulder, spine and knee.
  • Prevention of osteoporosis and fall injuries.  

Contraindications

  • Any medical condition that can be aggravated or made worse by physical activity, including but not limited to:
    • Heart, Lung, or Metabolic Disease
    • Acute injury
    • Active arthritis

Precautions

  • Less experienced individuals should consider participating in mobilize sessions first. 
  • Patients in the sub acute and chronic stages of healing will likely need to modify certain activities. 

Adverse Reactions

  • These workouts have a high skill requirement - patients may get annoyed because they feel uncoordinated or have trouble performing the exercises correctly at first.  Instruct beginners to ask for the simplest progressions of the various exercises.
  • Patients with histories of chronic or recurrent pain may experience aggravation or worsening of symptoms at first.  A trial and error period is often necessary for patient’s and staff to learn what individualized modifications are necessary for each patient.
  • Rotator cuff and shoulder stability exercises can cause a stiff or irritated feeling for beginners – assure patient and encourage light resistance with gradual progressions in volume. 
  • As with any exercise program, some positions may prove uncomfortable for patients (for instance the wrists may be uncomfortable in front support) – patients should be encouraged to ask instructors for modifications rather than take a ‘no pain no gain’ approach.

Dosage

Stabilize Summary Table V2.jpg
 
% Contribution of Stabilize Appointment Toward Weekly Recommended Physical Activity

% Contribution of Stabilize Appointment Toward Weekly Recommended Physical Activity

 
 

Sample Heart Rate Summary (Polar)

Stabilize HR Image V3.jpg
  • 1-3 appointments per week, or 60-180 minutes per week.
  • Maintenance of Stability
    • 1-2 per week (60-120 min/ week)
  • Improvement of Stability
    • 2-3 per week (120-180 min/ week)
    • To get up to higher doses, never add more than 60 minutes of additional mobilize sessions per 2-week period.  Thus, a beginner would take 5 weeks to work up to 180 minutes per week.
  • Re-evaluate at 2-4 months

Actions

 

  • Exercises that bias the small, stabilizing muscles around the:
    • Lower back and pelvis
    • Knee
    • Scapula and Shoulder Joint
    • Foot and ankle
  • Typical activities:
    • Muscle isolation
    • Hip rotators, abductors and adductors
    • VMO and Hamstrings (knee)
    • Lower Trapezius, Serratus Anterior and Rotator Cuff (Shoulder)
    • Spinal stabilizers such as multifidus and deep neck flexors
    • Peroneals, Tib Anterior and Posterior (Ankle)
    • Oblique abdominals and Transverse Ab
    • Low resistance, full body activities that emphasize endurance and proper technique. 
    • Reverse lunge with medicine balls or functional trainers, thoracic rotations with functional trainers, pushing, pulling, squatting, lifting movements
    • Moderate intensity cardiorespiratory activities (ex: bike, treadmill, resistance activities)

Notes

 

  • This is the recommended “step 2” for most patients, as these appointments require more skill and coordination than the Mobilize sessions.  
  • Typical Timeline
    • 20 minutes – Dynamic Warm up with equal parts flexibility, Neuromotor, and Cardiorespiratory activity.
    • 20-30 minutes – Moderate intensity strength endurance and cardiorespiratory activity.
    • 10-20 minutes – Cool down with targeted muscle isolations for local stabilizers.