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Back lunge with arm reach
Craig Liebenson DC
Private Practice 10474 Santa Monica Blvd.,
202,Los Angeles,CA 90025,USA
SELF - HELP ADV ICE FOR THE PAT IENT
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activities such as going up stairs,
getting out of a chair, or climbing a
hill (Fig. 1).
Your starting position:
. Stand with foot on a wedge
with your heel higher than your
Function: This exercise helps to
improve your balance, flexibility
and coordination in turning or
twisting movements. This is
important for nearly any sport
involving your arm such as
throwing, hitting or swinging. This
Correspondence to: C. Liebenson
Tel: +1 310 470 2909; Fax: +1 310 470 3286;
E-mail: cldc@flash.net
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Journal of Bodywork andMovementTherapies (2002)
6(2),114^116
This papermay be photocopied for educational use.
doi: 10.1054/yjbmt.2002.0288, available online at http://
www.idealibrary.com on
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JOURNAL OF BODYWORK AND MOVEMENT THERAPIES APRIL 2002
Functional
The culture of fitness has led to the
development of many exercise
trends. To determine what type
of exercise is right for you it is
important to determine the goals for
the program. If you are after
reducing your weight, lowering
blood pressure then cardio-vascular
(aerobic) exercise would be
appropriate. If your goal is to
increase the size of your body then
strength training would be
appropriate. If you wish to have
more mobility or greater relaxation
then yoga would be a wise choice.
This self-help column addresses the
goal of improving the safety and
enhancing the performance
potential of your daily functional
activities.
Most exercises isolate muscles
individually yet when one performs
activities such as walking, lifting, or
carrying and sports such as tennis,
golf or volleyball muscles work as an
orchestrated whole. The exercises
shown here work your muscles in
the same way they function in your
activities and sports. Specifically,
these exercises train your control of
posture, strength, endurance and
flexibility during ‘‘functional’’
movements.
The step-up
Function: The step-up is highly
functional since this is part of daily
exercises
toes. Your knee should be
slightly bent.
. Your other foot is either behind,
in front, or to the side of the
wedge.
The exercise:
. Step up with the foot on the floor.
. Your knee should straighten on
the leg which is on the wedge.
Repetitions: 8–10 slowly
Hold: for l–2 s
Frequency: twice a day
Single-leg stance with an
arm reach
Function: This exercise helps to
improve balance which is important
for nearly all upright activities
(Fig. 2).
Your starting position:
Stand on 1 leg.
The exercise:
. Reach with the hand opposite
your support leg across your
body.
Repetitions: 8–10 slowly.
Hold: for l–2 s.
Frequency: twice a day.
includes such sports as tennis,
baseball, golf, and volleyball
(Fig. 3).
Your starting position:
. Stand facing straight ahead
with feet shoulder width
apart.
The exercise:
. Step backwards about 2–3
feet with one leg while
simultaneously reaching in front
across your body with your
opposite arm.
. In the final position you will be
facing to the side with your hand
reaching behind you as far as
possible.
Repetitions: 8–10 slowly.
Hold: for l–2 s.
Frequency: twice a day.A B
C
Fig.1 Step-ups: (a) front; (b) side; (c) back (same as clinician 10).
Self-help advice for the patient
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JOURNAL OF BODYWORK AND MOVEMENT THERAPIE
S APRIL 2002
Fig. 2 Single-leg squat with arm reach.
A B
Fig. 3 Back lunge with arm reach.
Liebenson
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JOURNAL OF BODYWORK AND MOVEMENT THERAPIES APRIL 2002
	The step-up
	Single-leg stance with an arm reach
	Back lunge with armreach
	Figure 1
	Figure 2
	Figure 3