Can anyone that's done this with Meyers please explain what the exercises on the rehab program are?
FIRST 3 WEEKS Relative rest
o Activities of daily living only. No lifting or other activities that increase intraabdominal pressure (i.e. ping pong)
WEEK 4 No sit-ups or biking
BEGINNING Posterior pelvic tilt (5-6 sec. hold) sets of 10
RESISTIVE EXERCISES Mild resistive exercises – Pool exercises
o Pool walking: forward and backward (3-5 laps initially)
o Standing hip adduction/abduction, flexion, extension (30 reps each)
o Partial squats (30 reps)
o Heel raising (30 reps)
o Side bending (4 times for 30 seconds each)
o Hip extension stretch (4 times for 30 seconds each)
o Psoas, groin, hamstring, quads
WEEK 5 Progressive resistance exercises
GETTING BACK TO Hip flexion/adduction/abduction/extension with body weight - when sets of 10-10-15
NORMAL SHAPE accomplished, weights may be increased in 2lb increments
o Running backward/forward, cariocas, side slides (3-5 laps initially), jumping jacks (legs only), scissors, swimming (flutter kicks only – NO BUTTERFLY STROKE)
Jogging ½ mile – 1 mile (include backward runs and increase in ¼ mile increments) and the following agility drills: 50 yard agility drills for every ¼ mile
Strengthening: Abdominal crunches
o Sprinting – 50 yards with gradual 25 yard warm-up and 23 yard cool down. Gradually build up speed avoiding sudden stops and starts
o Figure 8’s
o Lunges – 3 sets of 10
o Pylometrics – shuttle, rope jumping
o Add sport specific activities as follows:
*Soccer (dribbling, passing). No shooting or long volleys.
*Running (hills, sprints)
o Upper body exercises can be incorporated in a progressive fashion – 20 minutes
o Stairmaster – 20 minutes
Week 6 Scrimmage, progressive controlled contact (mild pain expected particularly after
PLAY exercising…if you experience sharp and/or severe pain modify exercise program to eliminate trigger point). Do not do more sit-ups or crunches this week.
o Return to normal workout pattern
End of sixth week RETURN TO PLAY
*Specific rehab protocol based on several factors and will be determined at time of office visit.
All cardiovascular activities should include 5 minutes warm-up time, 20 minutes exercise
in target heart rate zone and 5 minute cool down.