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The Quick Reference Guide toStretch Tubing Exercises

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Andr Nol PotvinM.Sc., CES, CSCSAndr Nol Potvin is a fitness educator and

rehabilitation exercise specialist with 22years of leadership experience and 13 yearsof specialization in clinical exercise and post-injury rehabilitation. He is currently managingpartner of EnerChanges Medical, Health,Wellness and Fitness Clinic in Vancouver.Andr holds a M.Sc. in cardiac rehabilitation

from the University of British Columbia,where he served for 4 years on the teachingfaculty of the School of Human Kinetics. He is a certified ClinicalExercise Specialist (CES) of the American Council on Exercise andan NSCA Certified Strength and Conditioning Specialist (CSCS).Andr is also founding president and owner of INFOFIT EducatorsSchool for Fitness Professionals and a BCRPA Trainer of Leaders.He is frequently invited to lecture at international certification and

continuing education seminars for personal trainers, chiropractors,physiotherapists and registered kinesiologists.

Professional Accreditations & Experience

EnerChanges Medical, Health, Wellness & Fitness Clinic(www.enerchanges.com) managing partner, clinical exercise director (2004 - present )

INFOFIT Educators School for Fitness Professionals founding president & owner (1988 present)

University of British Columbia School of Human Kinetics: M.Sc. in cardiac rehabilitation (1998)

teaching faculty member 1997-2001

American Council on Exercise (ACE) certified clinical exercise specialist

certified personal fitness trainer (gold certificate)National Strength & Conditioning Association (NSCA) certified strength & conditioning specialist (CSCS)

British Columbia Recreation and Parks Association (BCRPA) registered trainer of fitness leaders developer of provincial personal trainer exams (A and B)

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WRITTENBY

Andre Noel Potvin

Michael Jespersen

EDITEDBY

EXPERT: STRENGTH TRAINING & GENERAL FITNESS

Andre Noel Potvin

MSC, CSCS, CES

EXPERT: STRENGTH AND CONDITIONING & FITNESS

Bill Luke

PhD, CSCS, Registered Kinesiologist

EXPERT: STRETCHING & GENERAL FITNESS

GENERAL EDITOR

Michael Jespersen

COPY EDITOR

Karl Thorson

Copyright 2000, 2003, 2004, 2005, 2007 by Productive Fitness Products Inc.

Ninth Printing( revised July 2007 )

THEGREAT

STRETCHTUBINGHANDBOOK

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The Great Stretch Tubing Handbook

Consult your physician before starting any exercise program.

This is of particular importance if you are over 35 and have beeninactive for a period of time. The author and publisher disclaim anyliability from loss, injury, or damage, personal or otherwise, resulting

from the procedures in this book.

Jespersen, Michael, 1962-

The great stretch tubing handbook

ISBN 0-9696773-6-7

1. Exercise. 2. Stretch Tubing. I. Potvin, Andre Noel, 1961. II.Thorson, Karl, 1964- III. Apostolopoulos, Nikos. IV Title

GV481.J47 1999 613.71 C99-910995-2

Productive Fitness Products Inc.1645 Jill's Court, Ste. 102Bellingham, WA 98226

or [email protected]

Visit our Website: www.productivefitness.com

Published 2003Productive Fitness Products Inc.2289-135A St.Surrey, B.C. V4A 9V2

2

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TABLEOF

CONTENTS

Core

Crunch 50Standing One-Arm Row 51Standing Side Bend 52Standing Side Twist (arms bent) 53Standing Side Twist 54

(arms straight)Twisting Trunk Crunch 55Reverse Wood Chop 56Kneeling Oblique Crunch 57

Legs

Seated Ankle Eversion 58Squat 59Split Squat 60Foot Curl 61Leg Extension 62

Seated Leg Abduction 63

Other Products 64

Introduction 4Rubberized Resistance 5Muscle Diagrams 6-7How to Make & Use 8-9 A Door AttachmentGeneral Guidelines 10-11Sample Routine 12Stretch Tubing Safety 13

Safe Exercise Flow Chart 14Stretching 15-20

Stretch Tubing ExercisesChest

One-Arm Chest Press 21Incline Chest Press 22Downward Chest Crossover 23Decline Chest Press 24Chest Flye 25Standing Upper Flye 26

Shoulders

Standing Side Rise 27Overhead Shoulder Press 28Single Arm Side Raise 29Front Deltoid Raise 30Burt Over Reverse Flye 31Standing Reverse Flye 32Shoulder Raise 33Forward Shoulder Press 34

Rotator Cuff

Internal Shoulder Rotation 35External Shoulder Rotation 36Standing Crossover 37Lying External Rotation 38

Back

Standing Mid Row 39Standing High Pulldown 40

Seated Low Row 41Seated High Row 42Lying Reverse Flye 43Half Superman 44

Biceps

Standing Preacher Curl 45Standing Bicep Curl 46

Triceps

Overhead Extension 47

Tricep Pulldown 48

Forearms

Wrist Curl & Reverse Wrist Curl 49

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If you do a lot of travelling, or are looking for a methodof exercise that is lightweight, inexpensive and takes uplittle space, then stretch tubing is for you. Long used inphysical therapy and rehabilitation, stretch tubing offers ameans of strength training that emphasizes both eccentricand concentric contraction of the muscles. In other words,like working with weights, you have resistance in both thebeginning phase of the exercise and the return phase of theexercise. Studies have shown that asignificant benefit is achieved by resisting the pull on thereturn phase of the exercise.The secret of successful resistance training is to constantlychallenge your muscles by increasing the resistance level,number of repetitions or sets. Also known as progressiveresistance, because you are continually demanding more

work from your muscles, they are forced to adapt by gettingstronger. Most tubing manufacturers make several levels ofresistance:the thicker the tube, the more the resistance. Each level ofresistance is designated by a different color. The colors arenot standardized from manufacturer to manufacturer, but as ageneral guideline the lighter colors are lighter resistance andthe darker colors are heavier resistance.Types of tubing vary, but it is best to purchase tubing specifi-cally designed for exercise, ideally with handles. This willmake workouts a lot easier and safer. Tubing is not designedfor heavy strength training/bodybuilding, but rather to toneand define your muscles through high repetition exercisesor to complement an already existing weight-training routine.Additionally, if you have sustained an injury, tubing will allow

you to exercise with a light resistance so you can graduallyincrease the muscles strength.One of the great benefits of tubing is its simplicity. Youdont need a lot of accessories to get a good workout. Oneaccessory you will need is a door attachment. Unfortunately,door attachments are difficult to find at the retail level, eventhough some tubing manufacturers offer them. Fortunately, itis quite simple to make our own attachment with some soft,thin nylon cord.Good luck and congratulations on using this exceptionalfitness training tool.

INTRODUCTION

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There are basically two options for rubberized resistance:tubing and stretch bands. As a rule, tubing is better-suited toexercise because it is more durable and the handles are pre-attached. Handles can be purchased separately for stretchbands, which also allows you to adjust the length. Both tubingand stretch bands wear down over time and with exposure toheat and cold, so check them often for damage and replacethem when necessary. In general, however, all the exercisescan be done with either tubing or stretch bands, depending onyour preference.

Some of the advantages and disadvantages of using rubberresistance tools are:

Advantages

- Lightweight and portable

- Takes up little space

- Resistance on both concentric & eccentric contraction

- Can be attached at different height levels to create exercisesdifficult to reproduce with free weights.

Disadvantages

- As the tubing is stretched, the resistance gets greater; thus,the greatest resistance is at the mid-point of an exercise whenthe tubing is at its most stretched point. This may not be thetarget muscles greatest point of strength nor the most efficientbiomechanical position.

- There is no method for gauging exactly the resistancelevel of an exercise. Therefore, trying to increase resistanceincrementally can be difficult.

RUBBERIZED

RESISTANCE

Stretch Tubing Stretch Band

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Trapezius

AnteriorDeltoid

Biceps

Sartorius

Gracilis

Vastus Medialis

Vastus Lateralis

Tibialis Anterior

Rectus Abdominis

Pectineus

Serratus Anterior

Wrist & Finger Flexors

Lateral Deltoid

Adductor Longus

Vastus Medialis

Latissimus Dorsi

Rectus Femoris

Vastus Intermedius(hidden under)

Pectoralis Major

Gastrocnemius

External Oblique

Tensor Fasciae Latae

Coracobrachialis(hidden under)

Sternocleidomastoid

Tibialis Anterior

Gastrocnemius

Rectus Femoris

Anterior Deltoid

Triceps

Brachioradialis

Brachioradialis

Brachialis

Triceps

Biceps

QuadricepGroup

Rotator Cuff(includes muscles underneath)

Iliopsoas(hidden underneath)

Peroneals(hidden under)

MUSCLE

DIAGRAMS

Neck Extensorsupper trapezius, illiocotalis cervicis, longissimus cervicis, spinaliscervicis. Deep Extensors: semispinalis cervicis, spinalis cervicis

Neck Retractors longus colli, longus capitus

Scapular Depressors latissimus dorsi, low trapezius

Scapular Retractors rhomboids, mid-low trapezius

Shoulder Stabilizerspectoralis major, deltoid, triceps (long head), latissimus dorsi, teres

major, rotator cuff

Core (outer unit) rectus abdominus, erector spinae, internal and external obliques

Core (inner unit)pelvic oor muscles, diaphragm, multidui, levator ani, transversusabdominus

A N T E R I O R

6

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7

AdductorMagnus

Semitendinosus

Gluteus Maximus

Latissimus Dorsi

InfraspinatusTeres Minor

Teres Major

Biceps Femoris

Semimembranosus

BrachioradialisBrachioradialis

Tensor Fasciae Latae

Gluteus Medius

External Oblique

LateralDeltoid

Trapezius

Biceps

Levator Scapulae(hidden under)

Sternocleidomastoid

Brachioradialis

Brachialis

Triceps

Wrist & FingerExtensorsWrist & FingerExtensors

Wrist & FingerExtensors

PosteriorDeltoid

Wrist &FingerFlexors

Gastrocnemius

Soleus

Gastrocnemius

Soleus

HamstringGroup

Posterior Deltoid

Triceps

Piriformis(hiddenunder)

Erector Spinae(hidden under)

Quadratus Lumborum(hidden under)

CalfGroup

Pelvis Stabilizers rectus abdominus, obliques, quadratus lumborum, latissimus dorsi

Spinal Rotatorsobliques, erector spinae (unilaterally), rectus abdominus(unilaterally), deep spinal rotators

Hip Stabilizers hip exors, hip abductors, hip extensors, hip rotators

Hip Flexorsiliopsoas, sartorius, rectus femoris, tensor facia latae

Hip Adductors adductor brevis, longus and magnus, gracilis, pectineus

Hip Extensors gluteus maximus, hamstrings

Hip Abductors gluteus medius and minimus, tensor fasciae latae, piriformis

Ankle Stabilizersgastrocnemius, soleus, tibialis posterior, tibialis anterior, peroneals,extensor digitorum longus, brevis

P O S T E R I O R

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HOWTOMAKE& USEA

DOOR ATTACHMENT

Using a thin, soft nylon cord,cut a piece 5 ft (60 inches) in

length. (Or you can use a 54white athletic shoelace.)

Using a thin, soft nylon cord,cut a piece 5 ft (60 inches) in

length. (Or you can use a 54white athletic shoelace.)

Fold the cord in half again,gripping the ends betweenyour thumb and forenger.

Make a simple knot about1/3 of the way down from theends.

Tighten. You should have a loop thattakes up about 2/3 of thelength.

How to Make a Door Strap

8

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At exactly the midpoint ofthe tubing, make a smallloop in your right hand.Thread the loop of thestrap part-way throughthe loop of the tubing.Spread the strap loopapart with your left hand.

With the door open, feedknotted end of the door strapbetween the door frame andthe door. Always use thehinged

side of the door: hinged sidehas more stability.

Shut the door, so it is tight,making sure the latch catches.The knot of the strap mustbe completely through tothe other side of the door.MAKE SURE THE DOORIS COMPLETELY SHUTAND LOCKED BEFORE

STARTING AN EXERCISE.

How to Make a Door Strap

Fold the knotted end ofthe strap over the tubingand feed it through thestrap loop.

Pull tight.

How to Attach Strap to Door

9

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Always warm up before you start a workout.Try to do atotal body warm-up before you start training. A good exampleof a total body warmup is using a rowing or skiing machine.It is especially important to warm up the specific muscle

groups you are going to be using. This can be as simpleas performing a warm-up set of high repetitions and lightresistance for each exercise.

Use proper posture.Maintaining proper posture will greatlyreduce chances of injury and maximize exercise benefit.When standing, always keep your feet shoulder-width apart,unless otherwise suggested. Do not lock your knees: itputs an unnecessary strain on them. Keep your back flat

and straight, making sure not to twist or arch it in order tocomplete an exercise.

Use proper form.Focus on the proper motion of the exercise,while concentrating on the specific muscles being used. Donot sacrifice proper form to do heavier resistance or performmore repetitions. Keeping proper form also means moving ina smooth fluid motion. Know when your muscles are too tiredto keep going.

Breathe properly.Never hold your breath during any partof an exercise. Holding your breath may cause severe intra-thoracic pressure and raise blood pressure leading to dizziness,blackout or worse! The rule of thumb is to exhale slowly onexertion and inhale on the return part of the exercise.

Stop training if you feel pain.If you feel pain during aspecific exercise, stop immediately. Any continuation mayaggravate an existing injury. Reevaluate your routine to makesure you are doing a proper warm-up. Decrease the amountof resistance you are using. Talk to a recognized health pro-fessional.

Frequency.Exercise each muscle group 2-3 times per week.Allow a minimum of 48 hours rest for each muscle groupworked. If you are doing a total body workout, three trainingsessions per week, performed on every second day, is

adequate.Duration.A weight training routine should take anywhere

from 45 minutes to 1 hour to complete. Add another 20 to 60minutes if you are including aerobics.

GENERAL

GUIDELINES

10

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11Fatigue.Try to fatigue your muscles within the suggested

rep range. Fatigue is when you cant possibly do another repwithout sacrificing form.

Range of Motion.Moving through a complete range of motion

(ROM) allows the muscle to stretch before contraction andincreases the number of fibers being recruited. This producesmaximum contraction and force. By working the full ROM,flexibility will be maintained or even increased.

Speed of Movement.Exercise movements should be slowand controlled. The start phase of the exercise should take2-3 seconds and the return phase 3-4 seconds Do notuse momentum to complete an exercise. Momentum puts

unnecessary stress on tendons, ligaments, and joints anddoes not develop increased strength.

Proper Form.Focus on the proper motion of the exercise,while concentrating on the specific muscles being used.Do not sacrifice proper form to use a heavier resistance orperform more repetitions.

Change Routine.If you want to make changes in the

exercises you do, wait until about the six-week point.Rest Interval.Allow a brief pause (30 to 60 seconds) between

sets to give the muscles a chance to partially recover beforeworking them again.

Torso Stabilization.Refers to the use of abdominal andback muscles (called your anatomical girdle) to providereinforcement and protection of the spine during lifting, sportor any other vigorous activity. In order to receive the maximum

benefits safely from each stretch tubing exercise in this book,torso stabilization is essential. Torso stabilization is achievedthrough a contraction of your anatomical girdle musculature(i.e. the transversus abdominis, internal/external obliquesand the deep spinal muscles). It is easy to engage youranatomical girdle: simply suck in your stomach while exhaling.Next, as you feel your muscles contracting, lock them intothis contracted state while you breathe normally and perform

any of the stretch tubing exercises in this book. Dont forgetto breathe! It gets easier with practice and provides you withexcellent spinal support and protection during your workouts.

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REPETITIONS, SETS, and WORKLOADRepetitions, also known as reps, are the number of timesan exercise movement is done consecutively without rest.

One complete series of continuous, consecutive repetitionsis called a Set. Workload refers to the amount of resistance

used in working a particular muscle or muscle group.

SAMPLE

ROUTINE

Exercise Bodypart Reps* Sets WorkloadChest Flye Chest 12-15 2 *

Decline Chest Press Chest 12-15 2 *Standing High Pulldown Back 12-15 2 *Half Superman Back 12-15 2 *Forward Shoulder Press Shoulder 12-15 2 *Standing Bicep Curl Biceps 12-15 2 *Overhead Tricep Extension Triceps 12-15 2 *Standing Side Bend Core 12-15 2 *Crunch Core 12-15 2 *

Squat Legs 12-15 2 *

The workload is determined by finding the resistance level thatcauses your muscles to fatigue within the given number of reps.Fatigue is best defined as the point where you cant possibly doone more repetition without sacrificing proper form. Resistancelevels are determined by the thickness of the tube, as well as

the length of the tubing you have to work with. The shorter and/or thicker the tubing, the more the resistance.It is a good idea to make notes on each exercise so that youcan duplicate the resistance level (or slightly increase) duringthe next workout.

12

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When using the door attachment, make sure the door issecurely closedand lockedto prevent sudden opening.

Inspect the tubing for nicks, worn spots, cuts or other

malformations prior to each workout by holding the tubingto the light and by running your thumb and forefinger alongthe surface to feel for any inconsistencies. Pay particularattention to the area where the tubing and door attachmentmeet.

If tubing is found to be damaged, discontinue use and replaceit immediately.

Avoid leaning into an exercise. For safety reasons you do notwant to get caught off-balance should the tubing snap or dooropen suddenly. By properly spacing your legs and bendingat the knees, you should be able to achieve the necessarystability to properly perform the exercise.

Wear proper exercise footwear. Never wear golf shoes orcleats when using tubing.

Never attach the tubing to any device that may be unsecuredor unstable.

Use tubes and bands specifically designed for exercise.

Be prepared to replace tubing when it shows signs ofdegeneration.

Keep tubing away from heat, cold, and sharp objects.

Avoid prolonged exposure to sunlight or water.

Never pull the tubing directly towards your face.

Only one person should use the tubing when performing anexercise.

Never tie two pieces of rubber tubing together.

Keep tubing and accessories away from young children.

Never stretch tubing more than three times its resting length.

STRETCHTUBING

SAFETY

13

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14

Pain Reference Scale10= Extreme pain

5= Affects normal movement

3= Does not affect normal movement

0= No pain

Perform the

Exercise

Determine if:1. Pain exists

2. Stiffness/tightness

None0 - 1/10 No pain

Mild2 - 4/10 Pain

If:Paindecreases:

monitor over24 hours

If:Pain increasesor stays:

monitor over48 hours

Continue to

exercise and

stretch

Okay to

exercise

Do as

instructed

Do as

instructed

StopConsult physician

or healthprofessional

No

exercise

Moderate +5 - 10/10 Pain

SAFEEXERCISE

FLOW CHART

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15

STRETCHINGBY ANDRE NOEL POTVIN,MSc, CSCS, CESWhy Stretch?

Regular stretching helps maintain and improve exibility. The denitionof exibility is a joints ability to move through a normal range of mo-tion (ROM). Each joint has its own degree of exibility; therefore, itspossible to be very exible in one joint and stiff in another. The primarylimitation in joint ROM is due to the tough connective tissue running

through the muscle belly. Other factors that inuence exibility include: age genetics

activity (previous exercise experience) joint structure (injury orno injury)

gender (women are generally more exible than men)

body temperature (slightly warmer than normal is more effective)

opposing muscle tightness (opposing muscles are responsible forreturning limbs to their original position).

Stretching is the practice of tissue elongation, or lengthening muscle

and connective tissue for the purpose of reducing tension around a

specic joint. Stretching allows the joint to move more freely. Some

benets of stretching include:

increased joint range of motion

reduced joint stress due to muscular imbalances

reduced chronic soft-tissue pain (i.e., neck, back, knees, etc.)

increased relaxation

enhanced well-being

When stretching, keep the following points in mind.

Stretch to a mild-intensity (30%-40% of maximum intensity). Thestretch should feel like a comfortable pull.

Hold stretches for 30-60 seconds, until the muscle relaxes. When youbegin a stretch, your muscles will feel tight; this feeling subsides as

the muscle relaxes, then elongates. Stretch when your muscles are warm, ideally after physical activity,

such as resistance training or aerobics. Stretching with warm musclesenhances results. Avoid stretching cold muscles.

Pay extra attention to your tightest joints. Flexibility is joint-specic;focus on all joints with restricted ROM.

Proper body alignment is critical for getting maximum results. Carefullystudy and follow the stretch positions and explanations in thishandbook.

Repeat each stretch 2-3 times.

Breathe deeply as you stretch; this enhances relaxation by stimulatingthe Central Nervous System (CNS).

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16 The Great Stretch Tubing Handbook

IMPORTANT SAFETY TIPS

STOP stretching if you feel pain.

NEVER push against or force a joint beyond its limit.

NEVER hold a stretch longer than 90 seconds. Doing so couldweaken the tissue and increase the risk of injury and/or irritation.

If you feel pain during any of these stretches, STOP IMMEDIATELYand see your physician.

Flexibility Training Guidelines

Intensity Using a scale of 1-10, stretch atabout a 3-4 intensity level (1=verymild stretch, and 10=extreme

stretch). You should feel acomfortable pulling sensation, neverpain.

1 out of 10=very very mild

10 out of 10=extremely intense

Time Hold each stretch for 30-60 seconds.

Perform each stretch 2-3 times.

Other Variables For optimal results, stretch after awarm-up or aerobic activity when themuscles are warm.

In a standing position, poke your chin

and head forward, then draw your chinbackward, attening the back of yourneck.

Keeping neck retracted (chin in), tuckchin down, toward your chest.

Hold for 30-60 seconds; repeat 2-3times. Repeat often during the day.

Neck Retractions/Chin Tucks(Stretches: neck extensors)

Head Tilts(Stretches: scalenes, uppertrapezius)

Tilt head to the rightand lower your leftshoulder.

Place right handon left side of headto gently intensifystretch.

Hold for 30-60seconds; repeat 2-3times. Switch sides.

Caution: Be verygentle whenintensifying thisstretch.

Stretch Routine

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17Stretching

Place right index and middle nger on left sideof jaw.

Place left hand on back of head, on the right side.

Gently rotate head to the right, using hands to

intensify stretch. Hold for 30-60 seconds; repeat 2-3 times.

Switch sides.

Lie face-up on a stability ball.

Place hands behind head, holding abs tight.

Squeeze shoulder blades together, opening elbows to the side.

Arch your back over the ball with feet at on oor, keeping neck neutralas you slightly look up towardceiling.

Breathe deeply, expanding thechest.

Start by holding for 5 seconds,then releasing. Graduallyincrease over time to hold for30-60 seconds; repeat 2-3 times.

Standing or kneeling, interlace ngers andreach arms overhead, palms down.

Keep neck neutral; avoid poking head

forward. Hold for 30-60 seconds; repeat 2-3 times.

Variation:Clasp the left wrist, pulling arm upand to the right. Repeat on left.

Overhead Reach(Stretches: latissimus dorsi)

Hold a towel behind your back withpalms facing body.

Squeeze shoulder blades togetherand pull arms backward.

Keep abs tight and dont arch lowerback.

Hold for 30-60 seconds; repeat 2-3times.

Note:Avoid leaning forward, rollingshoulders forward or poking yourneck forward.

Advanced: Grip ngers togetherand repeat as above without thetowel.

Handcuff Towel(Stretches: anterior deltoid, chest, biceps)

Head Turn(Stretches: neck rotators)

Ball Arch(Stretches: chest, ribs, shoulders, abs, spine)

Variation

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Hold one end of towel in right hand, raisingright arm overhead.

With towel hanging behind back, grab otherend with left hand.

Pull up on towel with right hand, straighteningarm, to stretch left (bottom) shoulder.

Pull down on towel with left hand,straightening arm, to stretch right (top)shoulder.

Hold for 30-60 seconds; repeat 2-3 times.Switch sides.

Note:Keep shoulder blades squeezedtogether.

Sit with left leg straight and right leg bent, knee

close to chest and right foot on opposite sideof left knee.

Place right hand on oor behind you forsupport.

Wrap left arm around right knee, pulling up intoleft shoulder.

Rotate torso until you feel a comfortablestretch.

Breathe deeply. As you exhale, twist a little

more. Hold for 30-60 seconds; repeat 2-3 times.Switch sides.

Note:This stretch works best when you sit up asstraight as possible.

Sit with legs slightly bent in front of

you. Cross arms, keeping them straight;hold right thigh with left hand and leftthigh with right hand.

Sit back, using your abs.

Hold for 30-60 seconds; repeat 2-3times.

Single-Knee Corkscrew(Stretches: gluteus maximus, obliques, erector spinae, piriformis)

Shoulder Towel Stretch(Bottom arm stretch external rotators, anterior deltoid)

(Top arm stretch - posterior deltoid, triceps)

Seated Arm Cross-Over Hug(Stretches: rhomboids, middle and lower trapezius, erector spinae)

Bottom armstretch

Top armstretch

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19

Hold left ankle while standing.

Pull left heel to buttocks, or until you reacha comfortable stretch.

Point left knee toward oor.

Tilt pelvis. (Imagine pelvis isa bucket tilting to pour waterbehind you.)

Keep spine straight andupright, chest lifted and headneutral.


Modifcation:For a stiff knee or quadriceps,place left foot on a bench or chair.

Sit with both legs slightly bent in front ofyou.

Wrap a towel or rope around left foot.

Gently straighten left leg until you feel acomfortable stretch.

Pull left toes and foot toward you.


Note: Lift chest and straighten back byarching through lower back; retractshoulder blades (avoid rounding themforward) and keep neck neutral, or lookslightly down.

Take a large step forward with right leg.

Place a stability ball under right buttock forsupport, keeping most of your weight onlegs.

Bend left knee down and toward front leg.

Twist torso to the right, placing right handon ball (or right buttock), and left hand onright side of right thigh.

Squeeze buttocks and tilt pelvis forward.(Imagine pelvis is a bucket tilting to pour

water behind you.) You should feel the stretch in the left hip

and thigh.


Note:Avoid arching lower back

Advanced: Cross left foot behind you and tothe right; repeat as above.

Bent-Knee Stretch(Stretches: quadriceps, hip exors)

Seated Towel Stretch(Stretches: hamstrings, gastrocnemius)

Runners Hip Stretch(Stretches: tensor fasciae latae, iliopsoas, rectus

femoris, obliques, erector spinae, spine)

Variation

Variation

Stretching

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Chest

Stand with feet wide apart, both hands on leftthigh.

Perform a slight squat, leading with buttocksand keeping chest lifted.

Shift your weight to the left until you feel acomfortable stretch.

Angle left foot a little toward the left, with leftknee aligned over second toe.

Point right foot forward, keeping sole at onoor.


Step forward with right foot, placing right heel on oor,toes up and both hands on left thigh.

Slowly squat with left leg until you feel a comfortablestretch in left calf. Keep left heel on oor.

Pull left toes toward your shin to intensify.

Hold for 30-60 seconds; repeat 2-3 times. Switch sides.

Note: Keep heels down and weight on back leg; lift chestand slightly arch lower back.

Step forward with right foot.

Straighten left leg, gradually pressing left heel to oor.

Stop when you feel a comfortable stretch in left calf.

To intensify, pull left toes toward shin.

Hold for 30-60 seconds; repeat 2-3 times. Switch

sides.Note:Keep your heels down and weight on back leg; lift

chest and slightly arch lower back.

Sit on a chair or bench and cross left leg so left anklerests on right knee.

Sit straight with chest lifted and shoulder blades slightlysqueezed together.

Gently press on left knee with left hand until you feel acomfortable stretch.

Hold for 30-60 seconds; repeat 2-3 times. Switch sides.

Cross-Leg Stretch(Stretches: gluteus medius and minimus)

Inner Thigh Stretch

(Stretches: adductors)

Bent-Knee Calf Stretch(Stretches: soleus)

Straight-knee Calf Stretch(Stretches: gastrocnemius)

The Great Stretch Tubing Handbook20

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STRETCHTUBING

EXERCISESOne-ArmChest Press

1. Place the door attachment at shoulder height in the doorframe.

2. Your feet should be comfortably spaced, about two feet apart,with the left foot in front of the right (for stability). Keep yourknees slightly bent.

3. Grip one handle (or both handles for twice the resistance) inyour right hand.

4. Bring your right elbow up, just below shoulder height. Thenbring your left arm up so that it is straight out in front. Makesure the tubing is taut at this point.

5. Stabilize your torso (see pg. 11) by tightening your mid-section. Hold the contraction throughout the exercise.

6. Slowly push your right arm forward and at the same timedraw your left arm back. Keep pushing until your right arm is

straight in front of you. Your shoulders should remain square.7. Pause briefly in the finish position, then slowly return to the

start position.8. Repeat the exercise in a slow and controlled fashion until you

have completed the set, then switch to the other side.

Muscles Worked

Pectoralis Major, AnteriorDeltoid, Triceps

Chest

21

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Chest Incline Chest

Press

1. Place the door attachment below the lower hinge in the doorframe.

2. Your feet should be comfortably spaced, about two feet apart,with the left foot in front of the right (for stability). Keep yourknees slightly bent.


4. Bring your right elbow up, just below shoulder height. Thenbring your left arm up so that it is straight and pointed

upward at a 45 degree angle in front. Make sure the tubing istaut at this point.


6. Slowly push your right arm upward and at the same timedraw your left arm down. Keep pushing until your right armstraightens and is at a 45 degree angle.

7. Pause briefly in the finish position, then slowly return to thestart position.

8. Repeat the exercise in a slow and controlled fashion until youhave completed the set, then switch to the other side.

Muscles Worked

Pectoralis Major, AnteriorDeltoid, Triceps

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Chest

23

Downward ChestCrossover

1. Place the door attachment at the top of the door frame.2. Your feet should be comfortably spaced apart, with the left

foot slightly in front of the right (for stability) and your kneesslightly bent.


4. Position yourself so that your right side is toward the door,with your right arm parallel to the floor, slightly forward andstraight (slight bend in the elbow). Make sure the tubing istaut.


6. Slowly bring your right arm downward and across your chest,bending slightly at the elbow as it passes in front of yourchest. Do not turn or twist your torso. Your shoulders shouldremain square.

7. Pause briefly in the finish position, then slowly return to the



ChestMuscles Worked

Anterior Deltoid,Pectoralis Major

Stretch Tubing Exercises

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Chest

24

Chest

1. Place the door attachment above the upper hinge in the door

frame.2. Your feet should be comfortably spaced, about two feet apart,with the left foot in front of the right (for stability). Keep yourknees slightly bent.


4. Bring your right elbow up, just above shoulder height. Thenpoint your left arm down so that it is straight and pointed

downward at a 45 degree angle in front. Make sure thetubing is taut at this point.


6. Slowly push your right arm downward and at the same timebring your left arm up. Keep pushing until your right armstraightens and is at a 45 degree angle downward.

7. Pause briefly in the finish position, then slowly return to thestart position.8. Repeat the exercise in a slow and controlled fashion until you


Muscles Worked

Anterior Deltoid,Pectoralis Major, Triceps


Incline ChestPress

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Chest

25

Chest Flye


2. Your feet should be comfortably spaced, about two feet apart,

with the left foot in front of the right (for stability).3. Grip the handle in your right hand.4. Position yourself so that your right side is toward the door,

your right arm is straight out, slightly in front, and alignedwith the tubing. Bend your elbow slightly and lock it in thisposition. Make sure the tubing is taut.

5. Stabilize your torso (see pg. 11) by tightening your mid-

section. Hold the contraction throughout the exercise.6. Slowly bring your arm straight across your chest, withoutbending your elbow. Do not twist or turn your torso: yourshoulders must be square.

7. Pause briefly when your arm is directly in front of you, thenslowly return to the start position.


ChestMuscles Worked

Anterior Deltoid,Pectoralis Major

Note: The return phase of an exercise is as important asthe execution. The return should be slow and controlled.


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Chest Standing

Upper Flye


2. Your feet should be comfortably spaced, about two feet apart,with the left foot slightly in front of the right (for stability).Keep your knees slightly bent.


4. Position yourself so that your right side is toward the door,your right arm is angled downward, straight out and slightly

in front of your body. Your right arm should be in line with thetubing. Bend your elbow slightly and lock it in this position.Make sure the tubing is taut.


6. Keeping a slight bend in the elbow, slowly bring your armstraight up and across your chest.



Muscles Worked

Pectoralis Major,Anterior Deltoid


Chest

26

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Shoulders

27Stretch Tubing Exercises

Standing SideRaise

1. Grip a length of tubing with a handle in each hand.2. Step on the tubing so that it runs underneath the arches of

your feet. The tubing should be exactly centered and yourfeet are shoulder width apart.


4. With your arms directly at your sides and a slight bend at theelbows, slowly begin to lift your arms up and away from yourbody in a fluid motion.

5. Continue lifting until your arms are parallel to the floor. If youhave trouble achieving parallel try a lighter resistance tube.



have completed the set.

Muscles Worked

Deltoid


27

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Shoulders

28

OverheadShoulder Press

1. Place your left foot on the tubing at the halfway mark, so thatboth sides are equal length.

2. Your feet should be comfortably spaced apart with the leftfoot slightly in front of the right (for stability).

3. Grip a handle in each hand and bring your hands so they areon either side of your head, with your palms facing forward.

4. Make sure the tubing runs straight up and down, from under

your foot to your hands. The tubing should be taut.5. Stabilize your torso (see pg. 11) by tightening your mid-

section. Hold the contraction throughout the exercise.6. Slowly start to push upward, until your arms are almost

straight. Keep a slight bend in the elbow.7. Pause briefly in the upper position, then slowly return to the


have completed the set.TIP: To increase resistance, loop the tubing once or twice

around your foot.

Muscles Worked

Deltoid, Trapezius,Triceps


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Shoulders


Single ArmSide Rise


2. Your feet should be comfortably spaced, about two feet apart.Keep your knees slightly bent.

3. Grip one handle (or both handles for twice the resistance) inyour left hand.

4. Position yourself so that your right side is toward the door,your left arm is angled downward, in line with the tubing, andyour hand is at the centre line of your body. Make sure the

tubing is taut.5. Stabilize your torso (see pg. 11) by tightening your mid-

section. Hold the contraction throughout the exercise.6. Bend your elbow slightly and lock it in this position so that

your arm is stiff. Slowly bring your arm straight out and upfrom your side. Continue until your hand reaches aboutshoulder height.

7. Pause briefly in the extended position, then slowly return tothe start position.


Muscles Worked

Deltoid

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Shoulders

30


2. Your feet should be comfortably spaced, about two feet apart,with the left foot slightly in front of the right (for stability).Keep your knees slightly bent.

3. Grip a handle in each hand.4. Position yourself so that you are facing the door, your arms

angled downward and in line with the tubing. Make sure the


section. Hold the contraction throughout the exercise.6. Keep you arm straight with a slight bend in your elbow as

you begin by slowly raising your left arm up to shoulder level.Keep your shoulders square throughout the motion.


start position.8. Repeat the exercise with your right arm.9. Continue in a slow and controlled fashion until you have

completed the set.

Front DeltoidRaise

Muscles Worked

Anterior Deltoid,Middle Deltoid

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Shoulders


Bent-Over FlyeReverse

1. Stand with your feet spaced about shoulder-width apart andthe tubing running under the arches of your feet.

2. Grasp the handles so the tubing makes a cross (ie. righthandle in the left hand and left handle in the right).

3. You should be slightly hunched over with your back flat. Yourhands should be resting next to your knees.


5. Begin slowly moving your arms out to the sides. Your armsshould be the only part that is moving.

6. Continue until your arms reach about shoulder height.7. Pause briefly in the finish position, then slowly return to the



Muscles Worked

Posterior Deltoid,Rhomboid, Trapezius

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Shoulders

32

StandingReverse Flye


2. Your feet should be comfortably spaced apart and your kneesslightly bent (for stability).

3. Grip the handles, one in each hand.4. Facing the door, your arms are straight out in front and in line

with the tubing. Make sure the tubing is taut.

5. Stabilize your torso (see pg. 11) by tightening your mid-section. Hold the contraction throughout the exercise.6. Keep a slight bend in your elbows as you begin to pull your

arms straight out to the sides of your body. Focus on pullingfrom the shoulders and not the elbows.

7. Continue through the range of motion until your hands are inline with the sides of your body.




Muscles Worked

Posterior Deltoid, MiddleDeltoid Trapezius, Rhomboid

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Shoulders


ShoulderRaise

1. Place the door attachment just below the lower hinge in thedoor frame.

2. Your feet should be comfortably spaced apart, with one footslightly in front of the other (for stability).

3. With your back towards the door, grip the handles so theyare on either side of your body. Make sure the tubing is taut.


5. Begin this exercise with your hands at your sides, elbowsslightly bent and fixed in this postion. Slowly raise your armsup and straight out in front of you. Keep your arms stiff; don'tbend your elbows as you come forward.

6. Focus on using your shoulders and not elbows to raise yourarms. Your hands may come together as they get higher.

7. Pause briefly when your hands reach eye level, then slowly

return to the start position.8. Repeat the exercise in a slow and controlled fashion until you


Muscles Worked

Anterior Deltoid, MiddleDeltoid, Trapezius

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Shoulders

34

ForwardShoulder Press

1. Place the door attachment just below the lower hinge in thedoor frame.

2. Your feet should be comfortably spaced, about two feet apart,with one foot slightly in front of the other (for stability).

3. With your back towards the door, grip a handle in each handand bring your hands up so they are on either side of yourhead, with your palms facing forward. Make sure the tubingis taut.


5. Begin this exercise with your hands slightly in front of yourface, so the tubing is in line with your lower arms.

6. Slowly, push your arms up and out in front of you, until yourarms are straight.

7. Pause briefly in the upper position, then slowly return to the



Muscles Worked

Anterior Deltoid, MiddleDeltoid, Trapezius

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Rotator

Cuff


Internal ShoulderRotation

1. Place the door attachment just above hip height in the doorframe. The tubing should be at elbow height when your armis at your side.

2. Place a rolled towel between your torso and your upper arm,just above the elbow.

3. Grip a handle (or both handles for twice the resistance)in your right hand. With your right side towards the door,keeping your elbow at your side, raise your hand so thatyour elbow is at a 90 degree angle such that your forearm isparallel to the floor and directly in front of you. Make sure the


section. Hold the contraction throughout the exercise.5. Begin this exercise by slowly pivoting your forearm towards

your waist. Do not twist your body. Your elbow must remainin the same position.

6. Continue until your forearm reaches your waist.7. Pause briefly in this position, then slowly return to the start

position.8. Repeat the exercise in a slow and controlled fashion until you


Muscles Worked

Pectoralis Major,Subscapularis

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Rotator

Cuff

36

1. Place the door attachment just above hip height in the doorframe. The tubing should be at elbow height when your armis at your side. Place a rolled towel between your torso andyour upper arm, just above the elbow, for added stability.

2. Your feet should be comfortably spaced apart.3. Grip a handle (or both handles for twice the resistance) in

your left hand. With your right side towards the door, keepingyour elbow at your side raise your hand so that your elbow isat a 90 degree angle, such that your forearm is parallel to thefloor and directly in front of you. Make sure the tubing is taut.


5. Begin this exercise by slowly pivoting your forearm awayfrom your waist. Avoid squeezing your shoulder bladestogether. Your elbow must remain in the same position.

6. Continue until you feel a comfortable stretch in your shoulder.Dont pivot your forearm beyond the comfort range.

7. Pause briefly in this position, then slowly return to the startposition.8. Repeat the exercise in a slow and controlled fashion until you


External ShoulderRotation

Muscles Worked

Infraspinatus, TeresMinor

Physio note:The Pressure

against the towelhelps to securethe head of theHumerus in the

Glenoi fossa(shoulder socket).

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Rotator

Cuff


StandingCrossover

1. Place the door attachment just below hip height in the doorframe.

2. Your feet should be comfortably spaced apart, with one footslightly in front of the other.

3. Grip a handle (or both handles for twice the resistance) inyour left hand, with your right side towards the door. Your leftarm should be pulled across your torso with your left hand infront of your right hip. Make sure the tubing is taut.


section. Hold the contraction throughout the exercise.5. Begin this exercise by locking your elbow so that your armis stiff, then slowly move your arm out, upward and to theleft. Do not bend your elbow as you are going through thismotion.

6. Continue until you feel a comfortable stretch in your shoulder.Dont rotate your forearm beyond the comfort range.

7. Pause briefly in this position, then slowly return to the start



Muscles Worked

Supraspinatus, Infraspinatus,Terers Minor, Deltoid,Trapezius, Rhomboid

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Rotator

Cuff

38

Lying ExternalRotation

1. Lying on your back, wrap the tubing around your left foot andcross the handles

2. With a handle in each hand, place your elbows on the floorat shoulder level so your upper arm and torso are at rightangles.

3. Keeping a straight leg, lift your left foot off the floor until boththighs are at the same angle.

4. Keeping your upper arms on the floor, bend your elbows to90 degrees. Your lower arms are pointing straight up to theceiling.

5. Maintaining the angle at the elbows and keeping your upperarms in place, slowly pull the handles toward the floor behindyou.


7. Repeat the exercise in a slow and controlled fashion until youhave completed the set. Repeat using the other leg.

Muscles Worked

Infraspinatus, Teres Minor

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Back

39

Back

Standing Mid-Row

1. Place the door attachment below the lower hinge in the door

frame.2. Your feet should be comfortably spaced, about 12 inches

apart, with one foot slightly in front of the other (for stability).Bend your knees slightly.

3. Grip the handles, one in each hand.4. Facing the door, your arms are in front, straight, and angled

downward in line with the tubing. Make sure the tubing istaut.


6. Begin to pull your arms backwards, bending at the elbowswith your arms tucked into your sides.

7. Pause briefly when your hands reach your hips, then slowlyreturn to the start position.

8. Repeat the exercise in a slow and controlled fashion until you


Muscles Worked

Latissimus Dorsi, MiddleTrapezius, Rhomboid, Biceps


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Back

Standing HighPulldown

1. Place the door attachment at the top of the door frame.2. Your feet should be comfortably spaced apart, with the one

foot in front of the other and your knees slightly bent.3. Grip the handles, one in each hand.4. Position yourself so that you are facing the door, your arms

straight out and slightly upward, in line with the tubing. Makesure the tubing is taut.


6. Slowly start pulling the handles back and down, keeping yourarms straight as they come down.

7. Pause briefly in this position, then slowly return to the start

position.8. Repeat the exercise in a slow and controlled fashion until youhave completed the set.

Muscles Worked

Latissimus Dorsi, Rhomboid,Posterior Deltoid, Triceps

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Back

41

Seated LowRow

1. Start by sitting on the floor and wrapping the tubing aroundyour feet, so that it comes up the outside of your legs.Make sure both sides are of equal length to insure equalresistance.

2. You can increase or decrease the resistance by changingthe distance between your feet (before you wrap the tubing).

Bend your knees slightly.3. Grip the handles, one in each hand.4. Stabilize your torso (see pg. 11) by tightening your mid-

section. Hold the contraction throughout the exercise.5. Begin to pull your arms backwards, bending at the elbows

with your arms tucked into your sides.6. Continue pulling until your hands reach your abdominal area.

7. Pause briefly in this position, then slowly return to the startposition.8. Repeat the exercise in a slow and controlled fashion until you


Muscles Worked

Latissimus Dorsi, Trapezius,Rhomboid, Biceps

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Back

SeatedHigh Row

1. Place the door attachment above the upper hinge in the doorframe.

2. Sitting comfortably on a chair or bench, grasp the handles.3. Position yourself so that you are facing the door, your arms

straight out and angled upward, in line with the tubing. Make

sure the tubing is taut.4. Stabilize your torso (see pg. 11) by tightening your mid-

section. Hold the contraction throughout the exercise.5. Slowly, start pulling the handles back and down, bending at

the elbows.6. Bring your elbows down to your sides until your hands are

slightly in front of your chest.7. Pause briefly in this position, then slowly return to the start



Muscles Worked

Posterior Deltoid,Latissimus Dorsi, Biceps,

Middle and Lower Trapezius

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Back

43

LayingReverse Flye

1. Lying on your back, wrap the tubing around your left foot andcross the handles.

2. Keeping a straight leg, lift your left foot off the floor until boththighs are at the same angle.

3. With a handle in each hand, straighten your arms; so they

are above your upper chest and your palms are facinginward.

4. Pull the handles sideways to the floor, keeping your armsstraight throughout the exercise.




Muscles Worked

Biceps, Brachialis,Brachioradialis


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Back

Half Superman Curl

1. Kneeling on a mat, place the toes of your right foot throughthe handle of the tubing and grip the other handle in your lefthand, with the thumb at the top.

2. The tubing should run between your thighs and across yourtorso.

3. Position yourself on hands and knees, raising your right kneeand left hand slightly off the mat.


5. Slowly and simultaneously begin raising and straighteningyour leg and arm. Dont let your wrist move around loosely,keep your thumb at the top and maintain that handle positionthroughout the motion.

6. Continue until your leg and arm are straight and in line withyour back.

7. Pause, then slowly release the tension until your arm and legare back to the starting position.

8. After completing a set on one side, switch to the other.

Muscles Worked

Anterior Deltoid, Middle Deltoid,Gluteals, Erector Spinae

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Biceps

StandingPreacher Curl

1. Place the door attachment just above waist height in the doorframe.

2. Your feet should be comfortably spaced, about a foot apart,with one in front of the other (for stability).

3. Grip the handles, one in each hand.4. Facing the door, have your arms straight and in front of you,

with your palms facing up. Make sure the tubing is taut.5. Stabilize your torso (see pg. 11) by tightening your mid-

section. Hold the contraction throughout the exercise.6. Without moving your upper arms or shoulders, slowly begin

to pull the handles toward you. Concentrate on keeping yourelbows together as you bring your hands toward you.

7. Pause briefly when your hands are at your cheeks, thenslowly return to the start position.



Muscles Worked

Biceps, Brachialis,Brrachioradialis

Note: Don't hold your breath. Exhale on exertionand inhale on the return.

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Biceps

46

StandingBicep Curl

1. Place your left foot on the tubing at the halfway mark, so that

both sides are equal length.2. Your feet should be comfortably spaced apart with the leftfoot about a foot in front of the right.

3. Grip a handle in each hand and bend your knees slightly.4. Begin with your palms facing forward and your hands at your

sides. The tubing should be taut.5. Stabilize your torso (see pg. 11) by tightening your mid-

section. Hold the contraction throughout the exercise.

6. Bending the elbows, keep your upper arms fixed at yoursides as you bring your hands up.

7. Pause briefly in the upper position, then slowly return to thestart position.

8. Repeat the exercise in a slow and controlled fashion until youhave completed the set.

TIP: To increase resistance, loop the tubing once or twice

around your foot.

Muscles Worked

Biceps, Brachialis,Brachioradialis


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Tricep

s

OverheadExtension


2. Your feet should be comfortably spaced, about 12 inchesapart, with one foot slightly in front of the other (for stability).bend your knees slightly.

3. Grip the handles one in each hand.4. Facing away from the door, position your hands comfortably

behind your neck with your elbows pointing towards theceiling. Make sure the tubing is taut.

5. Stabilize your torso (see pg. 11) by tightening yourmidsection. Hold the contraction throughout the exercise.

6. Keeping your shoulders and upper arms in a fixed position,begin straightening your arms upward until your handsare directly above you. Try to keep your elbows together

throughout the motion.7. Pause briefly when your arms are almost straight, then slowly

return to the start position.8. Repeat the exercise in a slow and controlled fashion until you


Muscles Worked

Triceps

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Triceps

TricepPulldown

1. Place the door attachment at the top of the door frame.2. Your feet should be comfortably spaced, about 12 inches


3. Grip the handles, one in each hand.


5. Facing the door, place your elbows to your sides. Make surethe tubing is taut.

6. Keeping your elbows at your side, begin by straighteningyour arms downward, until they are straight. Do not let yourelbows move away from your sides.



48

Muscles Worked

Triceps

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F

orearms

Wrist Curl &Reverse Wrist Curl

1. Sit comfortablyon the seatwith your feet

spread slightly widerthan shoulder widthapart.

2. Wrap the tubingaround your left footand grip one of thehandles in your right

hand. The shorter and/or tighter the tubingbetween your handand foot, the greater the resistance.

REVERSE: Wrap the tubing around your right foot and gripthe handle in your right hand.

3. With your right palm facing up, hold the handle in your curledfingers. Your right elbow should be resting comfortably on

your right leg. The tubing should be taut. REVERSE: With your right palm facing downward, hold the

handle in your curled fingers. Your right elbow should beresting comfortably on your right leg, with your wrist slightlyover your knee.

4. Relax your wrist so that the handle is in the lower position.5. Bring the handle upward with your hand until your wrist is

completely flexed. REVERSE: Bring the handle upward by bending yourwrist back. Keep your forearm in contact with your thighthroughout

6. Slowly lower the handle back to the start position.

Muscles Worked

Wrist Flexors, Finger Flexors,(Reverse-Wrist Extensors)

REVERSE

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Core

Crunch


2. Lie down on a mat with your head closest to the door.3. Grip one handle (or both handles for twice the resistance) in

both hands.4. Pull the tubing down towards your pelvic area. Let the tubing

fall to one side of your head. Keep your arms straight witha slight bend at the elbows. Your hands should be about 3

inches above your waist. Make sure the tubing is taut.5. Slowly begin to lift your shoulders off the mat, at the same

time pushing your hands toward your feet. To create thismotion, your abdominal muscles must contract.

6. Pause briefly when you feel a good contraction in the abs,then slowly return to the start position.


Muscles Worked

Rectus Abdominis, Obliques


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Core

Standing One-Arm Row


2. Your feet should be comfortably spaced, about two feet

apart, with the right foot slightly in front of the left (forstability). Bend your knees slightly.

3. Grip the handle in your left hand.4. Facing the door, bend forward slightly from the waist. Place

your right hand on your right knee for support. Your left armshould be straight and in line with the tubing. Make sure thetubing is taut.


section. Hold the contraction throughout the exercise.6. Begin to pull your arm straight back and up at a constant

angle.7. Pause briefly when your elbow is at its highest point, then

slowly return to the start position. Maintain the same anglethroughout the motion.

8. Repeat the exercise in a slow and controlled fashion until

you have completed the set, then repeat on the other side.

Muscles Worked

Posterior Deltoid, Obliques,Erector Spinae


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Core

StandingSide Bend

1. Place the door attachment at the top of the door frame.2. Your feet should be comfortably spaced apart, with one foot

slightly in front of the other and your knees slightly bent.3. Grip one handle (or both handles for twice the resistance) in

your hands.4. Position yourself so that your right side is toward the door,

your arms straight up and hands clasped together. Make surethe tubing is taut when you begin.


6. Slowly, by bending at your left side, bring your arms downand away from the door. Your arms should remain fixed andabove your head.




Muscles Worked

Rectus Abdominis,Obliques, Latissimus Dorsi

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Core

Standing SideTwist (arms bent)


2. Your feet should be comfortably spaced apart, with one footslightly in front of the other and your knees slightly bent.

3. Grip both handles in your hands.4. Position yourself so that your right side is toward the door.

Your arms are bent with your hand toward the right shoulder.Make sure the tubing is taut.


6. Slowly twist away from the door, keeping your arms bracedin the same position. Bend slightly forward at the waist toincrease the resistance.


8. Repeat the exercise in a slow and controlled fashion untilyou have completed the set, then switch to the other side.

Muscles Worked

Obliques, Rectus Abdominis

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Core

Standing Side Twist(arms straight)


2. Your feet should be comfortably spaced apart, with the rightfoot slightly in front of the left and your knees slightly bent.

3. Grip one handle (or both handles for twice the resistance) inboth hands.

4. Position yourself so that your right side is toward the door

and your arms are straight out in front. Make sure the tubingis taut.


6. Slowly twist away from the door, keeping your arms bracedin the same position. Bend slightly forward as you turn at thewaist to increase the resistance.



Muscles Worked

Obliques

Standing Side Twist

(arms straight)

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Core

TwistingTrunk Crunch


2. Lie down on a mat with your head closest to the door.3. Grip one handle (or both handles for twice the resistance in

your left hand.4. Pull the tubing down towards your pelvic area. Keep you

arm straight with a slight bend at the elbow. Your left hand

should be at your right hip bone. Make sure the tubing istaut.

5. Stabilize your torso (see pg. 11) by tightening yourmidsection. Hold the contraction throughout the exercise.

6. Slowly begin lifting your left shoulder off the mat; at thesame time, push your hand forward past your right hip. Tocreate this motion, your abdominal muscles must contract.

7. Pause briefly when you feel a good contraction in the abs,then slowly return to the start position

8. Repeat the exercise in a slow and controlled fashion untilyou have completed the set, then switch to the other side.

Muscles Worked

Obliques, Rectus Abdominis

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Core

Reverse WoodChop

1. Place the door attachment below the lower hinge in the doorframe.2. Your feet should be comfortably spaced, about 12 inches


3. Grip one handle (or both handles for twice the resistance) inboth your hands.

4. Facing the door, your arms are angled downward to the front

and in line with the tubing. Make sure the tubing is taut.5. Stabilize your torso (see pg. 11) by tightening your mid-

section. Hold the contraction throughout the exercise.6. Begin to pull your arms to the left in an arc-type motion,

keeping your arms straight and stiff. Your weight should shiftto the left leg.

7. Pause briefly when your hands are above your head, then

slowly return to the starting position and repeat the exerciseto the right side.8. Continue in a slow and controlled fashion until you have

completed the set.

Muscles Worked

Obliques, Rectus Abdominis,Deltoids, Erector Spinae

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Core

KneelingOblique Crunch

1. Place the door attachment just above the upper door hinge.

2. Kneel sideways to the door and grip the handle with the handclosest to the door.

3. Keep the handle close to your shoulder and fix your arm andwrist in this position. Bend forward slightly at the hips.


5. Start the exercise by slowly bringing your shoulder downtoward the opposite knee. The movement should come froma contraction in the abdominals.

6. Pause briefly when you feel a good contraction in the abs,then slowly return to the start position.

7. Repeat the exercise in a slow and controlled fashion until youhave completed the set. Then repeat on the other side.

Muscles Worked

Obliques, RectusAbdominis



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Legs

Seated AnkleEversion

1. Sitting upright on the floor, straighten your legs and placeyour feet together.

2. Wrap the tubing around your feet, just below the toes. Crossthe tubing handles and then bring one of the handles up andthrough the loop.

3. Pull the tubing taut.4. Slowly spread your feet apart at the toes, keeping your heels

together and on the ground.5. Pause briefly when the tops of your feet are about 6 inches

apart, then slowly return to the start position.6. Continue in a slow and controlled fashion until you have

completed the set.

Muscles Worked

Peroneals

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Legs

Squat

1. Grip a handle in each hand. Stand on the mid-point of thetubing so that the distance from foot to handle is the sameon both sides.

2. Bring your arms up so that the tubing runs behind yourarms, palms facing forward, and your hands are on eitherside of your head, just above shoulder height.

3. Stand upright, knees slightly bent, your feet shoulder-widthapart and your toes turned slightly outward.


5. Slowly lower your hips until your upper thighs are almostparallel to the floor. Try not to let your knees extend pastthe toes as you come down. Keep your head level to theground. Your arms remain in the same position throughout.

6. Pause at the bottom and slowly return to the standingposition, straightening your legs and hips at the same time.

7. Keep your back flat or with a slight arch throughout theexercise.

8. Keep your feet firmly on the floor and squat only as low asyou can with proper technique. Use light resistance tubing

or no resistance the first time you perform this exercise.

Muscles Worked

Quadriceps, Gluteus Maximus,Hamstrings

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Legs

SplitSquat

1. Grip a handle in each hand. With your left foot, stand on

the mid-point of the tubing so that the distance from foot tohandle is the same on both sides.2. Bring your arms up so that the tubing runs down the

outside of your arms, your palms facing inward, elbowstogether, and your hands at chin level, just above shoulderheight.

3. Stand with your feet spaced about 3-4 feet apart, one infront of the other. Keep your back straight and your head

level with the floor throughout.4. Stabilize your torso (see pg. 11) by tightening your mid-

section. Hold the contraction throughout the exercise.5. Slowly drop your hips until your back knee nearly touches

the floor.6. Pause for a moment, then slowly push yourself back to the

starting position.

7. Do not bend your front knee beyond 90 degrees or let itpass beyond your toes.8. Continue in a slow and controlled fashion until you have

completed the set, then repeat with the other leg.

Muscles Worked

Quadriceps, Gluteus Maximus,Hamstrings

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Legs

Foot Curl

1. For this exercise, you need an old textbook, preferably aninch to two inches thick.

2. Place the textbook on the tubing so that a loop just big

enough to fit the top of your foot is sticking out beyond thefront of the textbook.

3. Place your right foot in the loop and secure the tubing bypressing down on the top of the textbook with your left foot.Make sure the tubing is taut.

4. Slowly lift the top of your foot straight up using your heel asthe pivot point: your heel remains on the book.

5. Then slowly move your foot to the right, then the left, andfinally back to the starting position.

6. Continue in a slow and controlled fashion until you havecompleted the set.

Muscles Worked

Tibialis Anterior, Peroneals,Extensor Digitorum Longus

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Legs

Leg Extension

1. Lying on your back, wrap the tubing around your left footand hook the right handle onto your right foot. Hold theother handle in your left hand.

2. Keeping your left leg straight, bend the knee of the right leg

to 90 degrees and make sure the upper right leg is straightup and down.

3. Grip your right thigh just under the knee with your right handto help stabilize your upper right leg.

4. Slowly straighten your right knee, while keeping your thighfixed in the same position. In the finish position your rightleg should be pointing straight up to the ceiling.

5. Pause briefly in the finish position, then slowly return to thestart position.6. Repeat the exercise in a slow and controlled fashion until

you have completed the set, then switch to the other side.

Muscles Worked

Quadriceps

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Legs

Seated LegAbduction

1. Sitting upright on the edge of a chair, place your feettogether.

2. With your knees together, wrap the tubing around your legs,just above the knees. Make sure the tubing is taut.

3. Begin by slowly spread your legs apart at the knees,keeping your feet together. If the tubing causes you anydiscomfort try wearing sweat pants or draping a towel overyour thighs.

4. Pause briefly when your knees are about a foot apart, thenslowly return to the start position.

5. If you feel any strain on the knees, you should bring your

knees closer together. Concentrate on maintaining uprightposture.6. Continue in a slow and controlled fashion until you have

completed the set.

Muscles Worked

External Hip Rotators

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A series of stretch tubing exercise

to work the whole bodyHow to make and use your own

door attachment

A section on rotator cuff exercises

Stretch tubing safety

Sample routine

A complete stretching section

Training tips

Muscle anatomy diagrams

The GreatStretch

Tubing

The GreatStretchTubing

TheG

reatStret

chTubing

Handbo

ok

ISB

N0-9

TGSTH.pdf

Documents

Transcript of TGSTH.pdf