Exercise Guidelines:Elements of Efficiency:
1. Perfect Form
2. Dynamic Postural Alignment
3. Synchronized Breathing
4. Balance Tension & Relaxation
5. RhythmDo Not Work in Pain!
1. Decrease the range of motion. 2. Slow down the speed of your movements. 3. Work to the edge of the range of motion that creates pain, but never into it. As you do thisprogressively, your pain free range of motion will increase while building more coordinated andskilled movement patterns.
Training Speeds 1. Super Slow Speed - 30 Seconds to 2 Minutes (Motor Control and Strength Endurance) 2. Standard Speed - 5 to 15 Seconds (Motor Control and Coordination) 3. Coordinated Speed - 1 to 8 Seconds (Coordination and End ROM Control) 4. Sports Speed - 1/2 to 2 Seconds (Explosive Strength, End ROM Strength, Functional Stabilization, Motor Control)
Contraindications: 1. Joint Hypermobility - Usually this occurs after ligamentous tearing has taken place 2. Joint Effusion (Swelling) - Typically from trauma or disease 3. Inflammation - Joint inflammation accompanied by heat, redness and/or swelling 4. Malignancy - Many forms of malignancy adversely impact bone health and strength 5. Bone Disease - Some diseases weaken bone which can lead to fracture or injury 6. Fractures - Z-Health is not appropriate for any body area with a recent fracture 7. Total Joint Replacements - All movements should be cleared with your physician 8. Post-Surgical - During the early recovery period, Z-Health may be inappropriate
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