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BASIC EXERCISES FOR SPORTS AND REHABILITATION

To improve the muscle physiology, the following exercises can be self-administered. They cover a great part of the skeletal muscles. Session Frequency and Duration Beginner's Program: 5-6 times per week or every other day for 14 days followed by a rest period of at least 4-5 days, then back to 5-6 times per week or every other day. During a session, a muscle group should never have BMS® training longer than 5 minutes; usually not more than three minutes per muscle. Adherence to this schedule is important to avoid overtraining effects. How To Interpret the Illustrations: The trained muscle, shown in the shaded part of the illustration, is brought into a stressed or tightened position so that movement of the vibratode (double arrow) produces a longitudinal vibration (black arrow) in this muscle. The stretching can become even stronger by certain body changes in position white arrow)

Exercise 1 Stretched leg resting with heel (not Achilles tendons -caution-irritation) on the vibratode. For an increase in stretch lean forward and bend the standing leg. Keep upper body straight. Duration: 3-5 minutes at 20-30 Hz.

	Muscles Trained: Hip Joint: Gluteus maximus Gluteus minimus Adductor magnus Piriformis Upper Leg: Hamstring Semimembranosus Semitendinosus Biceps femoris Rehabilitation: Stretch contraction in knee joint. Contraction in hip joint. Patella adhesion

Exercise 2 Stretched leg stretches from the inside, with foot resting on the vibratode. For increase in stretch, bend lightly in the direction of the vibratode and/or lightly bend knee of standing leg. Duration: 3-5 minutes at 20-23 Hz.

	Muscles Trained: Adductor magnus Adductor minus Adductor longus Adductor brevis Gluteus maximus Gracilis Platineus Quadratus femoris Obturator externus Rehabilitation: Adductor builduing and strethcing

Exercise 3 Stretch out backwards with leg straight and front of the foot and toes resting on vibratode. (Do not hyperextend to a hollow-back position) Adjust grizzly for correct height, not too high. You may wish to balance by resting arms on a chair. Duration: 3-5 minutes at 20-23 Hz.

	Muscles Trained: Upper Leg- Quadricepts femoris Tensor Fascia latae Sartorius Iliopsoas Lower Leg- Tibialis anterior Extensor digitorum longus Extensor hallucis longus

Exercise 4 Place your leg as shown on the vibratode. By pulling in your foot with your hands, as shown, you will increase the stretch of the quads. Duration: 1-2 minutes at 26-30 Hz.

	Muscles Trained: Quadriceps femoris ( This exercise describes a stretch position of the muscles. Exercise 3 describes a contractional position in order to keep the knee stretched out.) Rehabilitation: Flex contraction in knee

Exercise 5 Place front part of foot on vibratode; stretch calf by pushing heel down. Change foot positions (for example, lateral rolling) activates different muscle groups. Through shifting of bodyweight, knee and hip flex condition can be alleviated. Duration: 2-4 minutes at 22-15 Hz.

	Muscles Trained: Triceps sureae Peroneus longus et brevis Flexor digitorum longus Tibias posterior Plantar muscles Rehabilitation: Flex contraction in hip, flex contraction in knee, dorsal flexion of ankle joint.

Exercise 6 Situate stretched lower abdominals (lift sternum upward) on vibratode. Lean with body weight against it. Use arms to hold your body up. Vibratode will stimulate abdominal , and, to a lesser degree, also the lumbar spine area. Duration: 1-2 minutes at 26-30 Hz.

	Muscles Trained: Abdominals- Obliquus externus Obliquus internus Transversus abdominis Rectus abdominis Back muscles

Exercise 7 Reach with hands into rings and push down by using different stretching positions. Arms move to the side, forward, back, up, by bending knees or rotating the arms. Duration: 1-2 minutes at 25-30 Hz. for each position.

Muscles Trained: Shoulder girdle muscles Pectoralis major Deltoideus Latissimus dorsi Teres major