Table 1 Neuromuscular exercise program; ALIGN
Exercise | Primary Muscles Targeted | Description of starting level |
|---|---|---|
A bdominal crunches | Abdominal muscles | Performed in supine with knees flexed on exercise ball, participants perform abdominal crunches |
bridge | Hamstrings, gluteals, hip adductors | Performed in supine with knees flexed on the exercise ball, participants rise up and hold the position with a towel between knees |
L unge | Gluteals, knee extensors and flexors | Standing upright, participants lunge forward and return to starting position |
I ncomplete circle | Hip abductors | Performed in a unipedal stance while the opposite limb rotates in a semi-circular motion |
G et tapping | Knee extensors and hip abductors | Performed in a unipedal stance on a stepper, as the opposite leg taps the ground behind the step |
kN ee bends | Knee extensors, gluteals and hip abductors | Performed in a bipedal stance in front of a chair with feet hip width apart, knees are bend so the bottom nearly touches the chair or heels remain in full contact with the floor |