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Table 2 Neuromuscular training programmea

From: Neuromuscular training with injury prevention counselling to decrease the risk of acute musculoskeletal injury in young men during military service: a population-based, randomised study

Exercises and repetitions Aim
Exercise 1 One-leg standing with a stick 20 repetitions, 10 with each leg Improvement in shoulder and neck posture and mobility Enhancement of balance and coordination
Exercise 2 Squat exercises with a stick using, respectively, two legs or one leg 16 repetitions on two legs 16 repetitions, eight each with one leg Enhancement of control of lumbar NZ Increase in lower-extremity muscular strength Enhancement of balance
Exercise 3 Horizontal side support Stage 1 with flexed knees: five repetitions with 5 seconds of static holding on alternating sides (5 + 5) Stage 2 with straight knees: five circles from side to side with 5-second hold for each position (side, belly and side) Enhancement of co-contraction of trunk muscles Improvement in lower-back and trunk stability Increase in trunk muscular endurance
Exercise 4 Jumping from side to side Rhythm: four slow jumps + eight fast jumps Exercise time: 60 seconds Enhancement of coordination and agility Enhancement of control of lumbar NZ Increase in lower-extremity muscular endurance
Exercise 5 Modified pushups As many repetitions as possible Exercise time: 60 seconds Improvement of upper-extremity extensor strength Enhancement of co-contraction of trunk muscles Improvement in lower-back and trunk stability
Exercise 6 Stretching exercise for hip flexor muscles 10-second stretch done five times on alternating sides Increase in extensibility of hip flexor and side muscles Increase in lower-extremity muscular strength
Exercise 7 Hamstring exercise on the knees Eight to 12 repetitions Increase in eccentric capacity of hamstring muscles Enhancement of trunk motor control
Exercise 8 Stretching exercise with a stick for hamstring muscles Three repetitions of 20-second stretches each with alternating legs Increase in extensibility of hamstring and calf muscles Enhancement of control of lumbar NZ
Exercise 9 Upper-body rotation while lying on one's side; a "yoga stretch" Duration of 60 seconds for each side Improvement in rotational mobility of thoracic spine Increase in extensibility of pectoral muscles
  1. aNZ, neutral zone.