Hawaii Digital Sports Proud Sponsor Action Rehab Physical
Therapy:
our SPECIAL VIDEO PRESENTATION of the
ACTION REHAB PHYSICAL
THERAPY Tip of the Week!
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Physical Therapy WEB SITE for more Information!
Tip of the Week: ACL Injury Prevention Program
Phase 6 Cool Down
ACL Injury Prevention Program Cool Down
Phase 6 Cool Down
Cooling down is essential to the program and shouldn’t be skipped. It allows the muscles that
have been working hard
throughout the training session to elongate and deters the onset of muscle soreness.
It is helpful to drink water during the cool down.
The cool down takes about 10 minutes. It includes light strength training and stretching
exercises.
Bridging with Alternating Hip Flexion (30 reps) Bridging with Alternating Hip Flexion (30
reps)
· Purpose:Strengthen outer hip muscles (Hip abductors, flexors) and buttocks
· Lie on the ground with your knees bent with feet on the ground.
· Raise your buttocks up off the ground and squeeze. Now, lift your right foot off the ground
and make sure that
your right hip does not dip down.
· Lower your right foot and now lift your left foot making sure your left hip does not dip
down.
· Repeat 30 times on each side. A
· as you get stronger, you will place your feet on top of a ball and repeat the exercise.
Abdominal Crunches (30 reps x 2 reps)
· Purpose: Strengthen the abdominals (rectus abdominus, obliques)
· Lie on the ground with you knees bent.
· Place your hands behind your head with your elbows out wide.
· Support your neck lightly with your fingers.
· Take a deep breath in and slowly contract your abdominal muscles as you exhale.
· Repeat 30 times.
· Drop your legs off to the right side.
· Slowly crunch up with your elbows out wide.
· You should feel your oblique muscles working on the side of your waist.
· Repeat 30 times and switch to the other side.
Single and Double Knee to Chest (30 sec x 2 reps)
· Purpose: Elongate the low back muscles.
· Lie on your back.
· Bring your right knee toward your chest and hug firmly.
· Keep your left leg out straight in front of you. ‘ ”
· You should feel a stretch along your low back and into your buttocks.
· Hold the stretch for 30 seconds and switch sides.
· Now bring both knees to chest.
· If you feel any pain in the low back, discontinue the stretch and inform your coach/
trainer.
Piriformis stretch- supine (30 sec x 2 reps)
· Purpose: Elongate the rotators of the hip.
· Lie on your back and bend both of your knees.
· Fold your left ankle over your right knee.
· Place your hands behind your right thigh and pull your right knee to chest.
· You should feel a good stretch in the left gluteals region and the side of the thigh.
· Hold for 30 seconds and repeat on the other side.
· If you experience and low back pain with this stretch, slowly lower your legs down and
let your coach/trainer
know.
Seated Butterfly stretch – seated (30 sec x 2 reps)
· Purpose: Elongate the inner thigh muscles (adductors).
· Sit up bringing your feet in so that the soles of your feet are touching.
· Gently place your elbows on your knees and slowly push down.
· You should feel a good stretch of the inner thigh.
· Hold this for 30 seconds and repeat 2 to 3 times.
Action Rehab
is a privately owned physical therapy clinic in Honolulu Hawaii that has been in
business since 1989. We offer a variety of progressive rehabilitation services
that are customized to fit a patient’s individual needs. Our staff of
therapists specialize in various areas of rehablilitation, including orthopedic,
sports, acute and chronic pain, auto/industrial, exercise and strengthening,
educational and transitional programs.
Click here to view
& read about ACL Injury Prevention Training Program Phase 3
Strengthening
Click here to view
& read about ACL Injury Prevention Training Program Phase 2
Stretching
Click here to view & read
about ACL Injury Prevention Training Program Phase 1 WARM
UP
Click here to Read PROPER HYDRATION Tip of the Week
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