adobe baseball exericises

8/10/2019 Adobe Baseball Exericises

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Back Extension

Elevated Rib Cage

Pelvic Anterior Tilt

Winged Scapula

Hruska Postural Institute

Left Anterior Interior Chain

Tight hip flexors (psoas)pulls the spine into backextension and pelvis intoanterior tilt. Anterior tilt limitship and stability and mobilityand host of other problems.


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Psoas Muscle Attaches to Lumbar Spineand Femur


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1. Dont go into back extension

Hruska Postural Institute

Neutral Pelvis

Hamstrings

Abdominals


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1. Dont go into back extensionBack Extension Abdominals Flexed

Back Flat


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2. Dont overstretch hamstrings

Overstretch HamstringsPromotes anterior tilt of pelvis

And back extension

Ideal Hamstrings Flexibility


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3. Strengthen Hamstrings

Leg Curls - Start Position

Keep abs tight and back flat


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Keep abs tight, back flat and hips vertical

Leg Curl


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1. Dont go into back extensionKeep abdominals tight

Anterior Tilt

Back Extension

Neutral Pelvis


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Keeps back and hips in good positionWork left hamstrings more than right

Single leg curls


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Single leg curls

Single Leg Reach


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4. Strengthen the abdominals

Front Bridge


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Left Side Bridge Top Leg Forward


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Left Side Bridge Top Leg Back


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Right Side Bridge Top Leg Forward


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Right Side Bridge Top Leg Back


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Med Ball Throws Front Stance


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Med Ball Throws Side Stance


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T Ball Pulls to Right


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Standing T Ball Pulls to Right


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5. Dont Strengthen Hip Flexors

Leg raises = anterior tilt and back extension


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R L

Left Adductors (weak)Strengthen

Left Abductors (short)

Stretch

Left Oblique's (weak)Strengthen

Frontal Plane Shift to Left


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6. Strengthen adductorsRight Sidelying Glute Max

1. Place band above knees.2. Lie on side with feet on bolster.3. Shift left leg back, right leg forward.4. Ankles together, back rounded.

5. Right hand on ground, left hand underhead.

1. Keep left leg back and raise right leg.2. Right hip should be engaged.3. Breath (long & slow) 4- 5 times in

through nose and though mouth.4. Relax repeat four more times.


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6. Strengthen adductors Adductor Slides


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6. Strengthen adductors


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6. Strengthen Adductors

Retro Stairs

1. Stand with both feet at bottom of steps2. Place left foot on the first step.3. Shift left hip to left and back.4. Zipper should be lined up over left foot.5. Both feet should be flat and parallel.6. Lift right foot to next, keep shifted on

left foot.

Left Retro

Right Retro


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7. Dont do overhead lifts

Dont incorporate Lat Pulldowns, Pullups, Dips or Shoulder Presses


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8. Strengthen Triceps and Lower Traps

Tripod

1. Place hands on ground and feet directly in front of you2. Dig heels into ground and lift hips off ground3. Tuck hips up and pick right foot off ground (feel back of left thigh engage)4. Keep shoulder blades down and together (feel triceps engage)5. Hold position and take 5 long breaths in through nose and out mouth


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Triceps Extension


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Triceps Curl


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Horizontal Raises


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9. Stretch Pecs and Lats

Swiss Ball Pec Stretch

1. Place hand at shoulder height2. Rotate to the left3. Feel stretch across chest4. Keep abs engaged5. Breath in through nose out through mouth6. Hold for 5 breaths and repeat 2 3 times

Wall Reach

Pec Stretch


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1. Shoulders supported on ball.2. Keep rib cage down.

3. Pull pelvis up by tightening glutes4. Hang arms out to side5. Feel stretch across chest.6. Breath in though nose and out thru mouth7. Hold for 5 breaths and repeat 2 3 times


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Rotation Pec Stretch

1. Lie on elevated surface, with light dumbbell in left hand, lower arm over edge.2. Place pad between bent knees and rotate legs to right.3. Feel stretch across chest.4. Breath in through nose out through mouth.5. Hold for 5 breaths and repeat 2 3 times


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Rotation Pec Stretch

1. Place left foot back and shift body to left side2. Hold pulley handle in right hand and let hips sink back.3. Feel stretch through the lats.4. Breath in through nose out through mouth.5. Hold for 5 breaths and repeat 2 3 times


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1. Align foot, knee, hips against wall2. Reach as high as possible3. Feel stretch thru the rib cage4. Stretch right side more than the left

Wall Reach


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10. Include single leg exercises

1. Step forward and lower dumbbells until they barely touch ground2. Keep lower back rounded.

Walking Lunges Figure One


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1. Lift dumbbells keeping lower back rounded.2. Step all the way thru and repeat on other side.

Walking Lunges Figure Two


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Plate Walk

1. Step forward and twist plate to side of forward leg2. Step all the way thru and twist to opposite side.


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Single leg squat figure one

1. Step forward until dumbbell touches ground2. Keep lower back rounded.

Single leg squat figure 1


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1. Swing back leg thru2. Keep lower back rounded.3. Place left back on box and repeat.

Single leg squat figure 2


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Single leg step up figure one

1. Place dumbbells on box at knee height.2. Round lower back.


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Single leg step up figure two

1. Step up onto box (dumbbells and move together).

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