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PROGRESSION
- The body needs to be continually exposed to challenges. Increase repetitions then difficulty. Stop if overexertion is seen.
REPETITION
- High repetitions are needed for brain remodeling, improving strength and endurance.
INTENSITY
- Exercise should be run at low to moderate intensity. Intensity should be monitored.
NORMAL MOVEMENT
- Normal movement should be encouraged, but compensations should not prevent participation unless painful or unsafe.
CORE COMPONENTS
- Functional strength
- Agility and Fitness
- Balance
ENCOURAGEMENT
- Choose activities for participant success and offer verbal encouragement.
- Remember the TOP TIPS as a way to encourage self-management.
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Warm-up
- Slow marching (+ arm swings)
- Knee circles
- Ankle rotations
- Butt kicks
Functional Strengthening
- Toe raises
- Heel raises
- Chair push-ups
- Sit-to-stand
Sit-to-stand and walk around
- Wall push-ups
- Wall sits
Agility and Fitness
- Step up/down
- Side stepper
- Side stepping
- Forward step (+ lunges)
- Fast marching
- Fast and slow steps
- Quick weight shift
Balance
- Slow weight shift to side
- Slow weight shift (forward/backward)
- Forward reach
- One leg stand
- Heel toe balance
- Heel toe walk
- Figure 8
- Long step walk
- Backwards walk
- Push/being pushed
Cool down
- Trunk side stretch
- Trunk and head rotation
- Calf muscle stretch
- Thigh stretch
- Buttocks stretch
- Hamstring stretch
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