Vivian Grisogono

Vivian Grisogono - Exercises

Exercises

ELBOW FLEXION / BICEPS CURL

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.

SHOULDER ROTATION STRETCH

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.

TRICEPS STRETCH

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.

FRONT-SHOULDER STRETCH

Stretches the front of the shoulder and upper arm.

ARM CIRCLING

A simple mobilizing exercise for the shoulders

STAND-AND-REACH

Strengthens and stretches one side of the body.

ARM FLEXION-ELEVATION

Benefits: Strengthens the front-shoulder muscles against gravity.

SELF-ASSISTED ARM ELEVATION

An early-stage exercise for regaining shoulder mobility.

ARM ABDUCTION

A simple exercise for the main muscles which support, protect and activate the shoulder.

DEEP ABDOMINAL TONER

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).

BREATH CONTROL

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.

LOWER ABDOMINAL TONER

Benefits: Strengthens the lower end of the abdominal muscles and the hip flexors in concentric-eccentric action .

PRONE TRUNK STRETCH

Similar to the “Cobra” exercise in Yoga, a stretch for the abdominal muscles with extension of the spine.

PRONE-LYING TRUNK EXTENSION

Benefits: This exercise works the back extensor muscles against gravity, without added loading, in a concentric-eccentric pattern. 

UPPER ABDOMINAL TONER

Benefits: Tones and strengthens the upper part of the abdominal muscles with concentric-eccentric action .

BENT-KNEE HIP RAISE

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. 

BENT-KNEE SIT-UP

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.

CROOK-LYING HIP AND KNEE EXTENSION

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.

PRONE-KNEELING TWO-POINT BALANCE

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.

FOUR-POINT HIP BEND AND EXTEND

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.