LATERAL CABLE LUNGE This exercise features resisted horizontal movement that com- bines hip abduction and external thigh rotation with exten- sion of the contralateral shoulder. The activation of the con- tralateral upper quadrant serves as a counterbalancing force which stabilizes the trunk and pelvis. Instructions: If moving left to right, begin in a lunge posi- tion with bodyweight on the left side. The right leg is crossed underneath the left. The right hand holds a cable with hori- zontal resistance from the opposite direction of your eventual movement. Push directly lateral and extend with the left leg while the right leg strides laterally in the opposite direction. Simultaneously, the arm pulls the cable laterally and slightly upwards, keeping the hand close to the body through the movement. SWISS BALL CABLE ROTATION This exercise features strict rotation of the trunk combined with horizontal force production from the lower body. The movement simulates transference of power from the lower body into a rotational movement such as in shooting. dangerous it becomes for the player. Restoring stability and movement effi ciency is absolutely critical before taking on any substantial training load off-ice. If not, the player’s condition will become exacerbated. Their strong muscles will become stronger, and their weaker ones weaker, worsening the imbalances. Their motor patterns will become reinforced, and instead of inching closer to their performance goals, they will be moving further away. Since so much emphasis is placed on a player’s ability to achieve the appropriate muscle activation, lumbo-pelvic Instructions: If moving right to left, begin in a wide athletic stance with bodyweight on the right leg, fl exed slightly at the hip, hugging a swiss ball with a cable held in the left hand and wrapped around the ball. Transfer the weight from the right leg to the left, staying low as you move laterally. Rotate the trunk as the weight transfers from leg to leg. BOSU LATERAL REVERSE LUNGE This exercise creates a balanced extension of the hip, knee, and ankle while also adducting the hip and producing verti- cal force through a single leg. This is counterbalanced with flexion of the hip, knee and ankle on the opposite side while adducting the hip. This counter movement is performed on the fl at side of a Bosu while holding a light bar overhead to avoid compensation through the spine. Instructions: Begin in a lunge position, with bodyweight on the front leg centered on the Bosu, and the back leg extended behind at 45 degrees. Holding a light bar extended overhead through the exercise, extend the front leg bringing the back leg up into a knee drive position, maximizing the simultane- ous extension of one side with the fl exion of the other. stability, and tri-planar mechanical action within their move- ments, the “how to do” is almost more important than the “what to do.” That being said, once an athlete has restored optimal neuro-muscular and biomechanical function, they must prog- ress into sport-specifi c exercises that will enhance their abilities on the ice. THE CHIROPRACTIC PERSPECTIVE From a chiropractic perspective, it is important for the Continued on Page 37 The Bosu Lateral Reverse Lunge 28 • CANADIAN CHIROPRACTOR | JULY/ AUGUST 2008 The Swiss Ball Cable Rotation www.canadianchiropractor.ca
Chiropractic + Naturopathic Doctor July-Aug 08: Page 28
