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Exercise Program Cheat Sheet

The document provides instructions for a series of exercises as part of a warm-up routine. The exercises include movements like rounding and arching the spine, lateral spinal flexion, leaning back, scapular retraction, scooting, presses, shoulder presses, shoulder flexion and abduction, scapular protraction, rotational twists, and side stretches. Modifications are noted for some exercises.

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Darren Nolan
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38 views

Exercise Program Cheat Sheet

The document provides instructions for a series of exercises as part of a warm-up routine. The exercises include movements like rounding and arching the spine, lateral spinal flexion, leaning back, scapular retraction, scooting, presses, shoulder presses, shoulder flexion and abduction, scapular protraction, rotational twists, and side stretches. Modifications are noted for some exercises.

Uploaded by

Darren Nolan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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iROLL Exercise Cheat Sheet

Warm-Up
Starting Position: Ending Position: Instruction:
Round and Arch Spine: Round your
shoulders forward and then arch your back.
Each time you arch your back counts as one
repetition. Start with a small movement and
then try to go through a greater range of
motion as your muscles warm up.

Lateral Spinal Flexion


Starting Position: Ending Position: Instruction
While you are sitting, bend your body to the
right side, pause, then to the left. Each time
you bend to the left counts as one
repetition.

Note: Please see Exercise Summary Sheet


for modified positioning.
Lean Backs
Starting Position: Ending Position: Instruction:
Lean your body as far back as possible. Hold
this position for approximately five seconds,
and then return to an upright seated
position. Try not to use your hands to
support your body.

Scapular Retraction
Starting Position: Ending Position: Instruction:
Lie on your back while holding a hand
weight. If you don’t have weights, you can
use water bottles. Keeping your elbow
straight, push your hand up towards the
ceiling, hold, and return to starting position.
Perform this exercise one arm at a time.

Note: Please see Exercise Summary Sheet


for modified positioning.
Scapular Protraction
Starting Position: Ending Position: Instruction:
Lie on your back while holding a hand
weight. If you don’t have weights, you can
use water bottles. Keeping your elbow
straight, push your hand up towards the
ceiling, hold, and return to starting position.
Perform this exercise one arm at a time.
Note: Please see Exercise Summary Sheet
for modified positioning.
Forward/Lateral Reach
Reaching Forward: Reach Left/Reach Right: Instruction:
Reach forward, then reach to the right, and
then reach to the left (in a clockwise
motion). Each time you reach forward
counts as one repetition.

(Left) (Right)

Scooting
Scoot Right/Scoot Backward: Scoot Left/Scoot Forward: Instruction:
Use your abdominal and hip muscles to
scoot your bottom to the right two inches,
backwards two inches, to the left two
inches, and forward two inches. Please try
not to use your hands unless absolutely
necessary. You will end in the same position
you started. Each time you scoot forward
counts as one repetition.
(Right) (Backward) (Left) (Forward)
Press Up
Starting Position: Ending Position: Instruction:
With your hands on a firm surface, push
yourself up using your arms and shoulders
and hold for a few seconds. Slowly lower
your body back into the seated position.
Shoulder Press
Starting Position: Ending Position: Instruction:
Bend your elbows and raise your arms to a
90 degree position. Grasp the weights so
your palms are facing forward with your
hands slightly wider than your shoulders.
Slowly straighten your elbows and raise the
weights above you. Then, slowly lower the
weights back down to starting position.

Shoulder Flexion & Abduction


Flexion: Abduction: Instruction:
Raise your arms in front of you at shoulder
level and slowly lower your arms back down
to starting position. Then, raise your arms
out from your sides to shoulder level and
lower your arms.

Note: Please see Exercise Summary Sheet


for modified positioning.
Scapular Protraction
Starting Position Ending Position Instructions
Lie on your back while holding a hand
weight. If you don’t have weights, you
can use water bottles. Keeping your
elbow straight, push your hand up
towards the ceiling, hold, and return to
starting position. Perform this exercise
one arm at a time.
Note: Please see Exercise Summary Sheet
for modified positioning.
Rotational Twist (lower back stretch):
Right: Left: Instruction:
Gently twist your upper body to the right
and hold for 20 to 30 seconds, then twist to
the left and hold for 20 to 30 seconds

Side Stretch
Right: Left: Instruction:
Gently lean to your right side and hold that
position for 20 to 30 seconds. Repeat on the
left side.

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