Table 2 Neuromuscular training programmea
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 |