Injury Prevention: Recovery Routine

Posted by CWO Donnie Brzuska, Wednesday, August 21, 2013

More than 30 percent of recruits in basic training will suffer some sort of minor injury, and most likely those injuries will result in rephasal or reversion to a later week of training. This is a devastating blow to recruits and their families because an injured recruit will not graduate on time. This Recovery Routine is developed to properly cool down muscles, ligaments and tendons following rigorous physical training.

You will do one set of each exercise for the indicated number of reps and should do the Recovery Routine following your preparation workouts. You can watch a video introduction to this workout below or at www.YouTube.com/USCGImagery in the “Training Center Cape May” playlist. You can find a Dynamic Warm Up for use prior to your training here.

1) Quad/Hip Flexor Stretch

1) Quad/Hip Flexor Stretch
Sets (each leg): 01
Reps: 10 (hold 02 secs. for each rep)

 

 

 

 

 

 

 

 

 

 

2) Leg Cradle

2) Leg Cradle
Sets (each leg): 01
Reps: 10 (hold 02 secs. for each rep)

 

 

 

 

 

 

 

 

3) Hamstring Stretch

3) Hamstring Stretch
Sets (each leg): 01
Reps: 10 (hold 02 secs. for each rep)

 

4) 90/90 Stretch

4) 90/90 Stretch
Sets (each side): 01
Reps: 10 (hold 02 secs. for each rep)

 

 

 

 

 

 

 

5)Tricep Stretch Sets: 01 Reps (each arm): 10 (hold 02 secs. for each rep)

5) Tricep Stretch
Sets (each arm): 01
Reps: 10 (hold 02 secs. for each rep)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Important note: Please consult a physciian prior to beginning any excise regimen or program. Be safe.

Workout designed by Kristy Graul, ATC, and Sherilyn Neri, MS, ATC

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