Advent Calendar Day 12 - Home Exercise Programme – The 4 Sign - Core Results

Advent Calendar Day 12 – Home Exercise Programme – The 4 Sign

At Core Results we like to assess all our members before they start exercising. Over the years we have used a number of different protocols including static and dynamic postural assessments and movement screens.

For the last year we have started using a Biomechanic Trainer screen. This is a series of muscle function and range tests, which provide us with information from which we can not only design a specific movement preparation warm up for the member, but also select the most appropriate exercises in their initial stages of training.

Remembering that a lot of the red flags that come from the screening are probably as a result of your normal lifestyle habits, visiting the gym 2 to 3 times a week for an hour each time is probably not enough to make significant improvement. We therefore provide our members with a homework improvement programme to follow. The 4 Sign is one of the exercises in the improvement programme.

This is typically the one exercise nearly everyone gets, such that we regard it as an exercise that we will suggest even if we have not screened the individual – so this is perfect as a fitness advent calendar gift. We also use the least aggressive version of the exercise so there is very little chance of it doing harm, but will more than likely assist improvement.

As with any of the exercises we suggest, if have any symptoms after trying them, please stop doing them and seek professional advice before continuing. There are some contra-indications on this exercise, such as hip replacement, so if you are unsure get advice putting it into practice.

You can see a video clip of the exercise here:

How to do it:

  1. Sit on a chair with one leg crossed over the other and place the ankle just above the knee of the other leg.
  2. Place one hand on your knee and one hand on your ankle.
  3. Pull the knee up towards the opposite shoulder. The hand on the knee should stop it from moving.
  4. Push the ankle down into the other knee.
  5. This should be done at no more than 20% effort and should be just enough effort to engage the muscle in the hip.
  6. This is an iso-metric contraction, so there should be no movement from the legs.

The protocol for this is 20% effort, for 20 seconds, 4 times each leg, 4 times a day. Ideally do it on waking, before and after exercise and before bed.



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