Exercise Guide
By
Steve Satin, EP
LROME™ ©Copyright 2013 Satin Wellness, Inc. -‐ www.SatinWellness.com 1 Table of Contents
1. LROME™ for Neck Introduction
Pg. 5
a. Strength - Splenius Capitus/Levator Scapulae/Scalenes
Pg. 6
b. Stretch - Sternocleidomastoid/Scalenes/Trapezius/
Longissimus Capitis/Scalene Posterior/Splenius Cervicis
Pgs. 7 – 9
2. LROME™ for Back Introduction
Pg. 10
a. Strength - Levator Scapulae/Upper Trapezius/Rhomboid/
Latissimus Dorsi/ Middle Trapezius/Erector Spinae
Pgs. 11 - 18
b. Stretch – Levator Scapulae/Upper Trapezius/Rhomboid/
Latissimus Dorsi/ Middle Trapezius/Erector Spinae
Pgs. 19 - 22
3. LROME™ for Abdominals Introduction
Pg. 23
a. Strength – Abdominus (Transverse & Rectus)
Obliques (Internal/external)
Pgs. 24 – 31
b. Stretch – Abdominus (Transverse & Rectus)
Obliques (Internal/external)
Pg. 32
4. LROME™ for Legs Introduction
Pg. 33
a. Strength – Quadriceps (Rectus Femoris/ Vastus Lateralis/
Vastus Medialis & Intermedius) & Hamstrings (Bicep Femoris/
Semimembranosus & Semitendonosus)
Pgs. 34 - 40
b. Stretch - Quadriceps (Rectus Femoris/ Vastus Lateralis/
Vastus Medialis & Intermedius) & Hamstrings (Bicep Femoris/
Pgs. 41 - 44
5. LROME™ for Hips Introduction
Pg. 45
a. Strength – Adductors (Brevis/Longus Magnus)/Pectineus/
Pgs. 46 - 54
Gracilis) Abductors (ITB/TFL) - Flexors (Iliacus/Psoas Major/Minor)
& Lateral Rotators - Obturators (Externus & Internus)
Gemilli (Superior & Inferior) & Quadratus Femoris & Piriformis
b. Stretch - Adductors (Brevis/Longus Magnus)/Pectineus/
Pgs. 55 - 58
Gracilis) Abductors (ITB/TFL) - Flexors (Iliacus/Psoas Major/Minor)
& Lateral Rotators - Obturators (Externus & Internus)
Gemilli (Superior & Inferior) & Quadratus Femoris & Piriformis
6. LROME™ for Gluteals Introduction
Pg. 59
a. Strength – Gluteals (Maximus/Medius/Minimus)
Pgs. 60 – 62
b. Stretch - Gluteals (Maximus/Medius/Minimus)
Pgs. 63 – 64
LROME™ ©Copyright 2013 Satin Wellness, Inc. -‐ www.SatinWellness.com 2 7. LROME™ for Lower Leg Introduction
Pg. 65
a. Strengthen - Anterior Compartment (Tibialis Anterior/
Extensor Hallucis Longus/Extensor Digitorum Longus/
Fibularis Tertius/Peroneus Tertius) & Extensor Hallucis Longus
Posterior Compartment (Gastrocnemius/Tibialis Posterior/
Flexor Hallucis Longus/Flexor Digitorum Longus &
Peroneals (Peroneus Longus & Brevis)
Pgs. 66 - 69
b. Stretch - Anterior Compartment (Tibialis Anterior/
Extensor Hallucis Longus/Extensor Digitorum Longus/
Fibularis Tertius/Peroneus Tertius) & Extensor Hallucis Longus
Posterior Compartment (Gastrocnemius/Tibialis Posterior/
Flexor Hallucis Longus/Flexor Digitorum Longus &
Peroneals (Peroneus Longus & Brevis)
Pgs. 70 – 72
8. LROME™ for Shoulder Introduction
Pg. 73
a. Strength – Deltoid (Medial/Posterior/Anterior) S.I.T.S.
(Supraspinatus/Infraspinatus/Teres Minor/Subscapularis)
Pgs. 74 – 85
b. Stretch - Deltoid (Medial/Posterior/Anterior) S.I.T.S.
(Supraspinatus/Infraspinatus/Teres Minor/Subscapularis)
Pg. 86
9. LROME™ for Wrist Introduction
Pg. 87
a. Strength - Anterior - Superficial - Pronator Teres/
Pgs. 88 – 89
Palmaris Longus/Flexor Carpi Radialis/Flexor Carpi Ulnaris/
Flexor Digitorum Superficialis Deep - Pronator Quadratus/Flexor Digitorum Profundus/Flexor
Pollicis Longus Posterior – Superficial - Brachioradialis/Extensor Carpi Radialis Longus &
Brevis/Extensor Digitorum/Extensor Digiti Minimi/Extensor Carpi Ulnaris Deep –
Supinator/Abductor Pollicis Longus/Extensor Pollicis Brevis/Extensor Pollicis
Longus/Extensor Indicis
b. Stretch - Anterior - Superficial - Pronator Teres/
Pgs. 90 – 92
Palmaris Longus/Flexor Carpi Radialis/Flexor Carpi Ulnaris/
Flexor Digitorum Superficialis Deep - Pronator Quadratus/Flexor Digitorum Profundus/Flexor
Pollicis Longus Posterior – Superficial - Brachioradialis/Extensor Carpi Radialis Longus &
Brevis/Extensor Digitorum/Extensor Digiti Minimi/Extensor Carpi Ulnaris Deep –
Supinator/Abductor Pollicis Longus/Extensor Pollicis Brevis/Extensor Pollicis
Longus/Extensor Indicis
10. LROME™ for Chest Introduction
a. Strength – Pectoralis Major/Minor
b. Stretch – Pectoralis Major/Minor
Pg. 93
Pgs. 94 – 97
Pg. 98
11. LROME™ for Tricep Introduction
a. Strength – Tricep Lateral/Medial
b. Stretch – Tricep - Lateral/Medial
Pg. 99
Pgs. 103 - 108
Pg. 109
12. LROME™ for Bicep Introduction
a. Strength – Bicep Lateral/Medial
b. Stretch – Bicep Lateral/Medial
Pg. 110
Pgs. 111 - 117
Pg. 118
LROME Equipment Requirements:
LROME™ ©Copyright 2013 Satin Wellness, Inc. -‐ www.SatinWellness.com 3 These simple tools you see below are all the equipment required to get your clients started with the
LROME program in their home. LROME is safe, fun and effective for clients of all ages.
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$19.99 - Embark Mat – Target
$29.99 – Stability Ball - Target
$19.99 – Resistance Adjusticizer Tube – DMS Systems
$23.98 - 8 Lb. Pair - Hand Weights - Target
$19.98 - 5 Lb. Pair Hand Weights - Target
$12.98 - 3 Lb. Pair Hand Weights - Target
$10.98 - 2 Lb. Pair Hand Weights - Target
$99.99 - Ankle weights – Ironwear
$14.95 - Resistance Tube with Ankle Cuff – Perform Better
TOTAL COST - $252.83
LROME™ ©Copyright 2013 Satin Wellness, Inc. -‐ www.SatinWellness.com 4 Progression of Exercise
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8.
Explain to a client why they are performing a specific exercise
Tell the client the muscles they are using
Cue
a. From head to toe if lying down
b. From toe to head if standing
c. Example
i. Pelvic Tilt
1. Lie on back on mat
2. Retract your head
3. Retract your shoulders
4. Retract your lower back
5. Hold in your abdominals
6. Roll your hips to flatten your lower back more
7. Do not push off of your feet…
Find a range of motion where you can feel the muscle you are working stay the tightest through a range.
Find the range!
Client performs exercise
Re-cue while client is performing exercise
a. Example:
i. Pelvic Tilt
1. Well done
2. I like how you are rolling your hips
3. Keep your abdominals tight
4. Find a range
Watch for breaks in form and speed
a. If form or speed becomes an issue stop exercise
i. Ask why they have a break in form
ii. Physical issue?
iii. Loss on concentration?
iv. Tired?
As soon as exercise is completed – “Where do you feel that”?
a. Answer correctly – great!
b. Answer incorrectly – try to find out why
i. Physical – soreness
ii. Loss on concentration
LROME™ ©Copyright 2013 Satin Wellness, Inc. -‐ www.SatinWellness.com 5 Section 2:
Upper, Middle & Lower Back Exercises
In 2010, as with neck pain, Americans spent upwards of $30-40 Billion on back pain. The
reasons are bad posture, excessive sitting and deconditioned muscles in the back. Since 1991 we
have many clients that present with back pain and weakness. Because of these issues I
developed a group of strengthening and stretching exercise using the LROME methodology.
These specific exercises have been shown to reduce back pain and weakness.
In 2011 we conducted a preliminary study at the University of Texas, (Permian Basin) on the effects of
LROME vs. traditional ROM on back pain. On a 1-10 (10 = no pain) scale participants presented with an
original score of 2/3 back pain on average and after the 8 week program LROME participants scored an 7.5
and traditional ROM scored a 4.
LROME will help clients realize the importance of exercising their back muscles because they
will finally feel them. Once they feel them working then they understand their role in proper
posture.
LROME exercises focus on specifically challenged muscle groups in the back so let’s find the
ones that need the most work -
LROME™ ©Copyright 2013 Satin Wellness, Inc. -‐ www.SatinWellness.com 6 Exercise: Seated Scapula Retraction – Hand Weights Purpose: Strengthen Middle Trapezius/Rhomboids Instructions: • Grasp hand weights • Sit on front of chair • Tuck elbows up toward ceiling • Contract abdominals to support lower back • Retract head • Retract elbows up toward ceiling • Squeeze shoulder blades together • Find a range of motion where can keep shoulder blades the tightest or contract progressively harder • LROME™ Notes: ______________________________________________________________________________
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______________________________________________________________________________ LROME™ ©Copyright 2013 Satin Wellness, Inc. -‐ www.SatinWellness.com 7 Exercise: Seated Posterior Arm Extension – Hand Weights -‐ Supinate Wrists Purpose: Strengthen Posterior Deltoid/Middle Trapezius/Infraspinatus/Teres Minor/Subscapularis/Tricep Instructions: • Grasp hand weights • Sit forward on chair and bow forward • Contract abdominals to support lower back and retract head • Bring straight arms up and out to side and Supinate wrists toward forward • Find a range of motion with arms out to side going up and down where can feel back of shoulder stay the tightest • Go slowly • LROME™ Exercise: Standing Posterior Deltoid Extension – Palms Supinate -‐ Hand weights Purpose: a. Strengthen Posterior Deltoid/Middle Trapezius/Rotator Cuff/Rhomboids Instructions: • Grasp hand weights • Contract abdominals to support lower back • Retract head & shoulders • Palms face each other • Elbows locked and elevated toward ceiling • Depress shoulders • Squeeze back shoulder to lift elbows up • Find a range of motion where you can keep back shoulder the tightest • LROME™ LROME™ ©Copyright 2013 Satin Wellness, Inc. -‐ www.SatinWellness.com 8 Exercise: Standing Scapula Retraction -‐ Tube Purpose: Strengthen Rhomboid/Middle Trapezius/Posterior Deltoid/Infraspinatus & Teres Minor Instructions: • Attach tube to door using door strap • Stand with feet wide and knee soft • Take handles in hands – keep wrists straight • Tuck elbows back • Sit back • Squeeze shoulder blades together • Depress shoulders • Retract head • Find a range of motion where can keep muscles in between shoulder blades the tightest • LROME™ Notes: ______________________________________________________________________________
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______________________________________________________________________________ LROME™ ©Copyright 2013 Satin Wellness, Inc. -‐ www.SatinWellness.com 9 Section 3:
Abdominal Exercises
$20 + billion was spent on cosmetic surgery in 2011! When many think of abdominal exercises
they think of getting a smaller and flatter abdominal region “core or stomach”. In actuality as
many of you know it is not about getting a flat mid area for those 50+; it is about being stronger.
With increased adipose tissue, slower metabolism, decreasing muscle mass and less movement it
is diffcult to reduce that area.
We all speak to our clients about being more fit, strengthening their lower back
(agonist/antagonist) and having better posture as being the most important reason to perform
abdominal exercises. Since many of our clients are over 50 they understand the importance and
rationale (even though they will bring it up often). When using LROME they will feel the
difference and more readily understand why ABS are so important!
LROME exercises focus on specifically challenged muscle groups in the abdominals so let’s find
the ones that need the most work… LROME™ ©Copyright 2013 Satin Wellness, Inc. -‐ www.SatinWellness.com 10 Exercise: Seated Pelvic Roll -‐ Strengthen Purpose: Strengthen Posterior Neck/Erector Spinae Instructions: • Sit in chair • Perform pelvic roll 1. Retract head 2. Retract shoulders 3. Retract lower back 4. Contract abdominals 5. Roll hips up • Retract lower back to back of chair • Find a range of motion where can keep abdominals the tightest • LROME™ Notes: ______________________________________________________________________________
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______________________________________________________________________________ LROME™ ©Copyright 2013 Satin Wellness, Inc. -‐ www.SatinWellness.com 11 Section 4:
Leg Exercises
Muscle loss or Sarcopenia is of significant importance for all of those 50+. We lose on average
about 5% of muscle mass per decade and it increases as we age (if you have older parents or
grandparents you see it firsthand).
LROME focused strength training for the legs are of critical importance for those that want to
move well as they age. From getting out of a chair easier, walking better with less falls, playing
sports and even being able to get up off the floor after playing with Grandchildren better.
LROME exercises focus on specifically challenged muscle groups in the legs so let’s find the
ones that need the most work…
LROME™ ©Copyright 2013 Satin Wellness, Inc. -‐ www.SatinWellness.com 12 Steve Satin, President, Satin Wellness, Inc.
Steve Satin is the founder and president of Satin Wellness, Inc. SWI is an in-home personal fitness
training and wellness company founded in 1991 that specializes in developing individualized
programs for clients throughout Massachusetts. In addition, Steve provides professional speaking and
corporate programs to multiple corporations throughout North America, while maintaining a roster of
private clients. His LROME™ Certified Wellness Specialists see clients in the Boston, Metro West,
South Shore, Cape Cod, New York, New Jersey and New Hampshire area.
Steve is the developer of LROME™ (Limited Range Of Motion Exercise™), “Strength to Lead”,
“Strength to Live” and “Stretch to Play”.
As a speaker, Steve has provided presentations to the following organizations: CEO Club of Boston,
MACEP (MA Association of Clinical Exercise Physiologists), Tufts and UMASS guest lecturer,
Yankee Dental Conference, Joslin Diabetes Center, DESA (Diabetes, Exercise and Sport
Association), American Heart Association, American Cancer Society, Lilly Laboratories Sales
Conference, and many others.
As a fitness expert, Steve is sought after in the media and has been a guest on Forbes, NPR, WCVB,
WHDH, Money Matters, Chronicle, Health Beat, and interviewed for many on-line and print
publications such as Forbes Magazine, NPR, Dental Economics, and Golf magazine.
In addition, Steve conducts empowering “Stretching Clinics” to kick off major events such as Golf
Tournaments, The Colon Cancer Alliance Walk, Washington, DC, the National Fitness Business
Association, Philadelphia, PA, Boston Marathon, Avon Breast Cancer Walk, along with a multitude
of fundraising and corporate events.
Steve holds a degree in Exercise Physiology from Bridgewater State College and is a current member
of IDEA, the top professional organization for fitness experts.
Contact Info:
Office (978) 369-3492
Mobile (508) 341-6697
Toll Free U.S. (877) 728-4634
[email protected]
www.SatinWellness.com LROME™ ©Copyright 2013 Satin Wellness, Inc. -‐ www.SatinWellness.com 13