Vivian Grisogono - Exercises
Benefits: Strengthens the front-arm muscles (mainly biceps and brachialis) concentrically, against gravity, and eccentrically, in the direction of gravity. Maintains a full range of functional movement in the muscles. Helps protect the elbow against degenerative change. Counteracts the effects of using the arms in the bent position for long periods, as in typing, hand writing and sewing.
Benefits: Maintains and improves the rotation range of the shoulders, which is vital for avoiding arthritic changes in later life. Helps you to maintain balance between the shoulders. An excellent injury prevention exercise for all sports, especially those which use the arms such as racket games, weightlifting, gymnastics and athletic throwing events.
Benefits: Stretches the triceps muscle behind the arm and the upper part of latissimus dorsi, the large muscle which extends from the shoulder right down to the rim of the pelvis. Helps prevent any tendency to drop the shoulder while walking, therefore helps to reduce or stop a limp.
Stretches the front of the shoulder and upper arm.
A simple mobilizing exercise for the shoulders
Strengthens and stretches one side of the body.
Benefits: Strengthens the front-shoulder muscles against gravity.
An early-stage exercise for regaining shoulder mobility.
A simple exercise for the main muscles which support, protect and activate the shoulder.
Sometimes called "core exercise", or "abdominal crunch".
Benefits: Creates good tone and strength in the deep abdominal muscles (transversus abdominis and the external and internal obliques).
Benefits: This exercie ensures a complete exchange of air throughout your lungs, so that the maximum amount of fresh oxygenated air is allowed in to replace the used de-oxygenated air. It prevents shallow, inefficient breathing. It helps you to recover function after a chest infection. It is an important antidote to tension. It also helps you to concentrate.
Similar to the “Cobra” exercise in Yoga, a stretch for the abdominal muscles with extension of the spine.
Benefits: This exercise works the back extensor muscles against gravity, without added loading, in a
concentric-eccentric pattern.
More technically, crook-lying (or hook-lying) hip extension.
Benefits: Strengthens your hamstrings, gluteals and back extensor muscles through lifting the weight of your trunk against gravity in a
concentric-eccentric pattern.
More technically called crook-lying (or hook-lying) sit-up or abdominal strengthener.
Benefits: This is a co-ordination exercise for your abdominal muscles in a
concentric-eccentric pattern against gravity.
Benefits: This exercise works your back and hip extensor muscles against gravity(especially the gluteals and hamstrings), also the knee extensors (especially the quadriceps group) and it also involves the calf and foot.
Benefits: Strengthens the muscles on the back of the shoulder, arm, hip and leg, using a combination of muscle work against gravity and a static hold pattern for stability, with minimal strain on the spinal joints.
Also called prone-kneeling hip flexion and extension.
Benefits: Mobilizes the hips, knees, lower back and neck. Helps to strengthen the deep abdominal, trunk, neck, hip and knee muscles against gravity.
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Also called prone-kneeling side-curve, and 'cat's tail'.
Benefits: Mobilizes the side of the trunk, especially the lower back, and the muscles around the sacroiliac joint, side of the pelvis, hip and outer thigh.
Also called prone-kneeling back arch.
Benefits: Strengthens and tones the abdominal muscles and to a certain extent the deep back extensors in a
concentric-eccentric pattern.
Also known as the side-plank.
Benefits: This is a strong exercise against gravity which strengthens and co-ordinates each side of the body, from the shoulder to the side of the foot.
Benefits: This movement activates the small joints under the feet as well as the ankles.
