Vivian Grisogono

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.