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Achilles International - FDI Exercise Hand Out

Achilles International - FDI Exercise Hand Out

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Exercises for people with diabetes. Step-by-step instructions and photos included.
Exercises for people with diabetes. Step-by-step instructions and photos included.

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Published by: Friedman Diabetes Institute on Sep 28, 2012
Copyright:Attribution Non-commercial

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09/28/2012

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DYNAMIC WARM-UPS
The best way to prepare for activity is to warm up the entire bodyand mind through dynamic movement and stretching.
TIP 1
Start slowly with asmaller range of mo-tion in order to easeyour body into motion.
TIP 2
Use your core right from
the very rst movement by
pulling in your navel.
TIP 3
Once your muscles and joints are loosened up,increase the speed of movement and use yourfull range of motion.
 
SQUATS
This is an excellent, functional strengthening exercise for thelower body. Do 10-20 repetitions.
STEP 1
Stand straight withyour feet shoulderwidth apart, or slightlywider, with parallel feetor with toes turned outslightly and equally.Clasp hands togetherat chest level.
STEP 2
Lower your body bysitting back into thehips, weight in theheels and chest.
STEP 3
At the lowest point inyour squat -- squeezethe muscles in your“glutes,” and pushthrough the heels tocome back to straightlegs.
 
PUSH-UPS
This is a challenging but excellent upper body exercisewhen done correctly.
LEVEL 1
Against the wall.
LEVEL 2
On an incline, such as with hands on a counter top or bench.2
Place hands slightly wider than shoulder-width apart on
wall/counter/oor and form a strong plank position with
your body. Elbows are straight. (See Plank page 8.)
Scoop your abdominals in, squeeze your glutes and length-en behind the knees. Think of only bending your elbowsand driving them outward to lower your body. Keep yourshoulders away from your ears and maintain the plankthroughout the entire exercise.
Go as low as you can while maintaining good form thenpush back up to start position. Do 8-20 reps.
STEP-BY-STEPLEVEL 3
On the oor or ground.
 
SINGLE LEGBALANCE
This exercise looks simple but many people are surprised to nd
it challenging. It’s remarkable how quickly a compromised senseof balance improves when this simple exercise is practiced daily.
Three levels of increasing difculty are outlined.
LEVEL 1
Weight shifted ontoone leg, opposite toe in
contact with oor, hold
30-45 seconds.
LEVEL 2
In single leg stance,raise knee so footis lifted off ground,balance for 30-60seconds.
LEVEL 3
Level 2 single leg stance while swinging arms back and forth,for 60 seconds.
REPEAT ON OTHER SIDE
 
Stand up tall with core engaged and shift your weightover to your right leg, stacking your bones (right shoul-der, hip, knee and ankle) over each other.
Squeeze the glutes even more on your right side.
Either a straight or slightly bent (“soft”) knee is ne,
as long as you are very lifted from within. Hold andrepeat on the left.
STEP-BY-STEP
3

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