Vivian Grisogono - Exercises
Exercises
FOOT CIRCLING
Benefits: This movement activates the small joints under the feet as well as the ankles.
INTRINSIC STRENGTHENER
Benefits: This exercise improves function in the small muscles of the feet (intrinsics and lumbricals).
ALTERNATE HEEL RAISE
Benefits: Helps to restore or maintain weightbearing through the ball of the foot.
BALANCE EXERCISE
Benefits: This is training for the proprioceptive balance mechanisms which can help prevent ankle sprains, knee injuries and falls.
BALANCE: ADVANCED VERSION
When you can balance easily on each leg for several minutes at a time, you can make the exercise more demanding in several ways.
CALF STRETCH
Benefits: Good flexibility in the calves helps to prevent problems in the ankles and knees.
HEEL RAISE
Benefits: An invaluable co-ordination exercise for the legs, involving the toes, feet, ankles, knees and the hips.
SINGLE-LEG HEEL RAISE
Benefits: Working against your bodyweight and gravity, this exercise co-ordinates and strengthens the calf muscles, especially the soleus muscle.
CALF COMPLEX RAISE
Benefits: Provides eccentric and concentric strengthening work combined with stretch for the calf muscles, in coordination with the thigh and hip muscles.
VASTUS MEDIALIS CONTROL (BASIC)
Benefits: This is an essential exercise for preventing and curing knee problems.
PRONE-LYING FRONT-THIGH STRETCH
Benefits: Stretches all the front-thigh muscles, including those which cross the front of the hip.
PRONE-LYING LEG EXTENSION
Benefits: Strengthens the muscles of the back of the hip (mainly gluteus maximus) and the back of the thigh (hamstrings) against gravity.
HAMSTRING STRETCH, STANDING
Benefits: Good flexibility combined with hamstring strength helps to prevent hamstring tears and strains, especially in sports players who sprint or jump.
HAMSTRING CURL
Benefits: Strengthens the hamstring muscles on the back of the thigh against gravity.
VASTUS MEDIALIS CONTROL (ADVANCED)
Benefits: Strengthens and fine-tunes the vastus medialis obliquus muscle (VMO).
KNEE EXTENSION
Benefits: Strengthens the front-thigh muscles (mainly the quadriceps group) against gravity.
STRAIGHT-LEG RAISE
Benefits: Works the muscles on the front of the hip, thigh and shin against gravity.
THE SQUAT
Benefits: The full squat strengthens the front-thigh muscles in conjunction with other leg muscles.
SIDE-LYING HIP ABDUCTION
Benefits: Trains the hip abductor muscles (gluteus medius and minimus) on the uppermost leg.
STANDING HIP ABDUCTION
Benefits: Trains the balance mechanisms involving the hip abductor muscles, thighs, knees, lower legs and ankles.
More...
HIP ELLIPSE EXERCISE
Benefits: A combination of rotatory movement, concentric and ecccentric strengthening work, this helps to counteract stiffness in the hips, and prevent movement limitation.
SIDE-RAISE
This exercise is also called the side plank.
Benefits: Strengthens all the side muscles from shoulder to ankle, including the oblique abdominals and the hip abductors.
ADDUCTOR STRETCH, STANDING
Benefits: A simple stretch exercise for the inner thigh muscles on one leg, to protect the hip and knee on that side.
ADDUCTOR STRETCH, SITTING WITH LEGS STRAIGHT
Benefits: This exercise helps to protect the hips.
