Tyler Rencken
U21557382
BGN 310
UNIT 3: FLEXIBILITY EXERCISE (STRETCHING) AND WARM UP
A. Exercise prescription for Mrs Slow:
Frequency
Intensity
Time
Type
Volume
Pattern
Progression
Approximately 2-3 days/week
Stretch to the point of discomfort. Light to
moderate intensity stretches.
Holding a stretch for 30-60 seconds as
tolerated. For proprioceptive neuromuscular
facilitation (PNF) techniques, a 20-75%
maximum voluntary contraction held for 3-6
seconds followed by a 10-30 sec assisted stretch
is recommended
Focus on gentle static (active or passive)
stretches, any dynamic stretches should avoid
vigorous movement of Mrs Slow’s lower back as
not to worsen pain.
Holding stretch for 30-60 seconds to the point
of tightness or slight discomfort.
Repetition of each stretch exercise 2-4 times.
Gradually increase duration of each stretch and
number of sets per week as tolerated. Monitor
for any changes in lower back pain and adjust
accordingly.
Warm up Programme:
1. 5-10 minutes of low-impact light-to-moderate intensity cardiorespiratory activities: walking
on a treadmill at a speed where the patient is able to speak (talk test) in an effort to increase
blood flow and thus body temperature before performing stretching exercises.
2. Followed by 10 mins of light intensity stretches targeting the lower back, such as pelvic tilts
and knee to chest stretches. Very gentle exercises are prescribed due to the “moderate risk”
category of Mrs Slow and her affected mobility because of her lower back pain.
3. Stretching/Dynamic movements could include knee twists and gentle trunk rotations. Avoid
harsh movements of the hip, pelvis and legs such as leg swings as it may cause more harm to
Mrs Slow’s lower back. Mrs Slow’s prescription of more static stretching is based off of the
fact that she has a prior injury and we do not want to cause too much motion at that lumbar
joint in an effort to not aggravate the joint.
B. Flexibility programme:
Frequency
Intensity
Time
Type
Volume
Pattern
Progression
Approximately 2-3 days/week, daily stretching if
possible
Stretch to the point of discomfort. Light to
moderate intensity stretches.
Dynamic stretching for 30-60 seconds as
tolerated.
Dynamic stretching targeting major muscle
groups involved in lawn bowling (shoulders,
lower back and hip flexors)
Holding 2-4 sets of stretches for 30-60 seconds
to the point of slight discomfort. Aim to
progress to 60 seconds of total stretching time
for each flexibility exercise.
Repetition of each stretch exercise 2-4 times.
Rhythmical dynamic movements.
Gradually increase duration of each stretch and
number of sets per week as tolerated. Aim to
improve flexibility in the hips, shoulders and
lower back.
Warm-up Programme
1. 5-10 minutes of low-intensity cardiorespiratory exercise: walk on treadmill at 5km/hour to
get blood moving and body temperature elevated.
2. Stretching/Dynamic warm up: each set is 30 seconds, 1 minute rest between sets, total of at
least 2 sets of each flexibility exercise within 10 mins – shoulder rolls to improve shoulder
flexibility/range of motion, lunges for hip flexors and knee mobility, arm circles (forward and
backward), as well as lower back stretches such as seated spinal twists. This is crucial as
these flexibility exercises target the joints and muscles involved in lawn bowling. More
dynamic movements are prescribed for the lawn bowler than Mrs Slow because he is more
mobile, has some extent of range of motion, he is just looking to improve on his flexibility.
His sport requires him to be more mobile than Mrs Slow who is moderate risk, thus his warm
up program includes less static stretching due to his differing physical fitness goals.