FREESTYLER &

featuring EASY PNFTM

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FUNCTIONAL DYNAMICSTM

FUNCTIONAL REHABILITATION
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Thank you for purchasing the FREESTYLERTM. We wish you a lot of fun and a fast recovery.
Freestyler research & development team

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WARNING

are trademarks of FGI d.o.o., All rights reserved, PATENTED 2

FREESTYLERTM, FUNCTIONAL DYNAMICSTM & EASY PNFTM

CONTENT
BASIC INTRODUCTION STRUCTURE OF THE FREESTYLERTM FUNCTIONAL REHABILITATION SYSTEM THEORY BEHIND EXERCISE STRUCTURE WHO CAN BENEFIT FROM THE FREESTYLERTM FUNCTIONAL REHABILITATION SYSTEM
PROFESSIONAL PHYSIOTHERAPISTS HOME USE AFTER AN INJURY

CHECK LIST GUIDELINES & CONTRAINDICATIONS WHAT IS PNF? LEG REHABILITATION ARM REHABILITATION SPINE REHABILITATION FUNCTIONAL DYNAMICSTM TECHNIQUE BENEFITS OF THE FREESTYLERTM PREVIEW OF THE FREESTYLERTM FUNCTIONAL REHAB SYSTEM PREVIEW OF THE FREESTYLERTM EASY PNFTM SYSTEM ABOUT AUTHORS HOW TO USE THIS DVD CONTACT INFORMATION

This DVD is a part of the three dvd rehabilitation set (Legs, Arms, Shoulder & Spine).

BASIC INTRODUCTION
The key to functional exercise is integration. Its about teaching all the muscles to work together rather than isolating them to work independently. (Roskopf, 2005) Functional training is training that stimulates our bodies to move the way they are naturally engineered. The primary advantage of the Freestyler is that it allows exercising while using natural, three dimensional and functional multiaxis movements. Everyday natural motion demands movement in all directions. The exercises that force us to make simple movements are less effective and less useful. In single-axis movements certain muscles may become strong but there is a lack of coordination. The Freestyler was designed by experts from the eld of sports training, who know what, how much, when, and with what means it is necessary to train in order to achieve desired results in the shortest possible time span. Because this device enables completely free and natural movements on all levels, we named it the Freestyler. By making use of exible elastic tubes, the Freestyler offers resistance when performing exercises which are specic for the function of a specic joint. Due to this fact, the muscles surrounding the joint gain strength faster and, at the same time, coordination and joint function are improved. 4

In everyday life it is important to gradually incorporate individual muscles and muscle bers (individual muscle parts) into a movement or movements (coordination). When performing a specic movement, the whole body enters into action; certain muscles stabilize the bodys position in order to enable other muscles to perform the movement. Our bodies work like a well-tuned orchestra. Every cell of the body performs its own function well in order to achieve coordinated, easy and beautiful movements. When treating injured joints, muscles and nerves, we make use of this very neurophysiologic property of a healthy body (irradiation) in order to improve the function of a specic joint. Here is where three-axis movement against resistance offers a substantial advantage. Freestyler is a very efcient device with carefully planned exercise programs for muscle strengthening, improvement of coordination and balance as well as for facilitating patients efcient return to everyday activities. Elastic tubes offer the patient resistance, simulating a therapists hands. Due to the exible hyperboloid rollers, resistance can be of various intensities. Depending on the patients position, the elastic tubes offer resistance in different directions, enabling the strengthening of various muscle groups. Similarly, the resistance can be accurately adjusted by using seven different elastic tube strengths. 5

STRUCTURE OF THE FREESTYLERTM FUNCTIONAL REHABILITATION SYSTEM

The FREESTYLERTM FUNCTIONAL REHAB SYSTEM offers a great opportunity for complete, step by step rehabilitation programs. To optimally adjust the exercise level to your injury, the programs have been divided into two levels. This is the introductory level, for patients with limited joint mobility, decreased muscle strength and coordination, who still feel pain or discomfort when performing everyday tasks. The advanced level is for patients with functional mobility but less than optimal muscle strength, coordination and balance. For easier understanding, exercises are divided into three groups: increasing joint mobility, improving muscle strength, coordination & balance, stretching. The exercises are described in various positions: supine & prone, sitting, kneeling & half kneeling, on all fours, standing. 6

LIMITED MOBILITY

FULL MOBILITY

THEORY BEHIND THE EXERCISE STRUCTURE

In order to achieve normal joint exibility, the joint must be intact and in a correct position. In addition, the joint must contain enough synovial uid, which enables the physiological gliding of articular surfaces. Injuries, long periods of rest, surgeries, hemorrhages, reduced perfusion and the like usually cause a reduced range of motion. Thus, it is essential to attain a normal range of motion before muscle strengthening begins. Ones own body weight is used to increase exibility. MUSCLE STRENGTHENING This is the most important part of the exercise program. Stronger muscles provide support for the injured area, cushioning it against the jars and jolts of ordinary life. This doesnt sound that important, but it turns out to be the single most effective part of a successful exercise treatment program. The most common problem when patients perform exercises on their own is inaccuracy. The movements are not performed in the entire range of motion. This leads to imbalance and unstable joints which further increases the risk of repeated injuries. Thus, when performing exercises one needs to pay attention and be accurate. Most exercises are created according to the basic principles of PNF (proprioceptive neuromuscular facilitation). Strengthening exercises are best performed every other day, or three times per week. 7

FLEXIBILITY

PNF STRETCHING There are many ways of stretching. Currently, PNF stretching is the fastest and most effective way of muscle stretching that increases the range of motion of the joints. PNF is a combination of active (isometric) and passive muscle work with the aim of attaining the maximal possible muscle exibility. This technique is usually carried out with the help of another person; however, the patients own body weight can help. In stretching, the hold-relax PNF technique is employed. The patient rst contracts the muscles that are to be stretched, holds this position for 10 seconds and then relaxes and stretches the muscles. The stretched position should be held for 10 seconds. WARNING: PNF stretching is not recommended for children and adolescents who are still in the growing phase because they usually possess enough natural exibility. The additional stretching may injure their tendons and ligaments. The exercises should only be performed once a day! Rest for 20 seconds between individual stretchings.

WHO CAN BENEFIT FROM THE FREESTYLER FUNCTIONAL REHABILITATION SYSTEM? PROFESSIONAL PHYSIOTHERAPISTS
PROFESSIONAL PHYSIOTHERAPISTS can use the

implementing various exercises into existing programs, or combining it with other equipment. The FREESTYLER research & development team presents rehabilitation programs on this three DVD set, which rstly develops passive exibility in the joint, then progresses to exercises that strengthen impaired muscles and develop coordination and balance.
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FREESTYLERTM as a part of their daily routines,

The program is concluded with PNF stretching exercises in order to keep the muscles exible and relaxed. The FREESTYLER is a great addition to ones rehabilitation process, as it helps to strengthen muscles, develop coordination and balance and improve range of motion.
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ADVANTAGES OF THE FREESTYLERTM FUNCTIONAL REHABILITATION SYSTEM FOR THE REHABILITATION CENTER
1. Our system allows rehabilitation professionals to save time and money and increase the quality of the rehabilitation process at the same time. 2. Faster and more efcient rehabilitation process fostered by exercises which simulate natural multiaxis movements. 3. Increased patient motivation because of a new gadget used, a fresh approach and endless possibilities for different exercises. 4. Lower physical engagement of the physiotherapist. The FREESTYLER device makes use of outside progressive resistance with seven pairs of elastic tubes, enabling physiotherapists to focus on correct execution of the exercises and the clients movement control.
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5. The FREESTYLER can be combined with other rehabilitation equipment. This provides additional possibilities and different exercise combinations, enabling a much more creative approach for every rehabilitation professional.
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6. With seven pairs of elastic tubes, very precise dosing of resistance can be achieved. Resistance can also be managed through different body positions and prestraining of elastic tubes. 10

7. Institutional SAFETY GUIDELINES: FOLLOW THESErehabilitation can be concluded earlier since the patient can continue with the workout at home each basis of acquired knowledge and with Withon the new workout programme start carefully the gradually of home use programs on DVDs. and assistanceincrease intensity. Intensity is increased with a stronger elastic or a larger amplitude of 8. The physiotherapist can work with the patient on movement. the FREESTYLER in the rehab center or use the Exercise regularly (continually), do not miss/skip Freestyler workouts. as a prescribed workout method for a workout at home (further to protecting the spine and Pay special attention re-sale). the lower back (the lumbar area), 9. It is more likely that the patient will return to the maintain a natural spinal curve and follow the rehab center since the physiotherapist can prepare instructions for individual exercises. new workout programs which can be performed by Always work out as unburdened and relaxed as the patient not consume of heavy possible. Do in the comfortany his home. The client is provided with continuous, interesting and dynamic food approximately two hours before workout. workouts and correct technique of lifting - progress Develop a the control of his recovery andlift with a by the back so that the straightphysiotherapist. main part of the lifting is done by the legs. 10. Large choice of exercises for physiotherapists Watch out for correct hydration of the organism, presented something always have on DVDs, towhich include a clear drink. demonstration appropriate of PNF because every Watch out forof the usagefootwearpatterns on the FREESTYLER . The system provides a movement derives/originates from the feet. creative upgrade and countless possibilities of combining the device with other rehab equipment. ALWAYS AVOID THE FOLLOWING: do not work out too intensively in hot and humid 11. Rich theoretical background of concepts inteconditions, grated into the FREESTYLER rehab system. never hold your breath during workout, do not hyperventilate during workout or rest, 12. Constant out if you theoretical and consulting never work technical, feel pain, service. work out if you are ill or injured, never do not perform exercises that are to hard or dangerous for you, do not sacrice quality of the workout on account of quantity. 11
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13. Optimal elongation range: elastic resistance offers increasing force with elongation. All elastic products have characteristic force elongation curves, which are typically three phased. The rst phase is marked by an exponential increase in the rst 25 % elongation. Next, there is a linear increase between 25 % and 500 % and nally a sharp exponential increase until failure.

Therefore, it is recommended that exercise is performed between 25 % and 250 % elongation and resistance increased by progressing to the next tubing strength rather than increasing the stretch on the tubing. The FREESTYLER solves this problem at its root. Its unique system of hyperboloid rollers distributes force evenly which enables all the exercises on the FREESTYLER to be performed in the optimal elongation range.
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FOR USE AT HOME AFTER AN INJURY

We also recommend the FREESTYLER functional rehabilitation system for HOME USE. Exercises can be executed during the ofcial rehabilitation process or after institutionalised rehabilitation treatment under supervision of a physiotherapist or a physician.
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The FREESTYLERTM functional rehab system can

be used by anyone who completed institutionalized rehabilitation and feels that his arm, leg or another body part is not yet in a pre-injury functional state. Of course you may perform these exercises during your ofcial rehabilitation. However, it is important to be aware of what you may not do (e.g. full weightbearing of your hip, knee or anklecontraindications that are listed by your doctor). It is also important that exercises are not performed at least 4 weeks after potential surgery (acute stage). It is of great importance to maintain the health and functionality of our body with strong and exible joints, fascias, ligaments and muscles. used to prevent degenerative processes (osteoporosis, arthritis etc.).
FREESTYLERTM rehabilitation programs can also be

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ADVANTAGES OF THE FREESTYLERTM FUNCTIONAL REHABILITATION FOR HOME USE

Advantages of the FREESTYLER functional rehab system for use at home under the supervision of a physiotherapist or a physician.
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1. Faster and more efcient rehabilitation process fostered by exercises which simulate natural multiaxis movements. 2. The home user saves time and money by getting the whole package in one place. All programs are highly methodical with a strong scientic background. Home rehabilitation users get complete step by step programs with full support and tutorials for a safe and effective home rehabilitation workout. 3. Preventive workout for the older population, which increases strength, endurance and muscular and bone mass and decreases the possibility of injuries caused by falls. 4. Within the FREESTYLER functional rehab system, home users are able to pick from numerous solved rehabilitation problems via internet, which enables them to follow the program written for their specic injury.
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5. Possibility of custom made rehabilitation programs via extensive online questionnaire and an interview conducted by our online rehabilitation experts. 14

We also recommend FREESTYLER REHAB for:

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FUNCTIONAL

For the majority of sports injuries, exercise is a vital part of the rehabilitation process. The idea that an athlete is completely cured once treatment is over is simply outdated. Instead, an important part of an athletes physiotherapy consists of specic strengthening and exibility exercises. Exercises included in rehabilitation programs ensure that the injured part returns to a fully functional state and/or that the original cause of injury is eliminated.

ATHLETES (SPORT RELATED INJURIES)

For example, an athlete recovering from a hamstring strain would need to stretch and strengthen the injured hamstring to ensure that exibility and strength are equal on both the injured and the noninjured side.

Unfortunately, aging negatively affects every parameter of muscle-skeletal functionality. Moreover, a decrease in strength, endurance, muscular and bone mass is almost always directly related to the number of falls an individual experiences. For individuals in the older population, an everyday occurrence such as a fall can often be fatal. Each year approximately 30% of people older than 65 fall and injure themselves.

SENIORS (STRENGTHENING AND PREVENTION OF FALLS)

Among them, 20% to 30% will never be able to walk again. Both strength and aerobic capacities improve after a few weeks of regular and organized exercising. 15

CHECK LIST
When selecting tube resistance level, bear in mind that you can choose from 7 tubes. Because there are many different injuries, which can also be in different stages of rehabilitation, the appropriate strength is chosen according to your or your physiotherapists estimate of your functional abilities. When you feel condent and you are able to do exercises with apparent ease, it is time to move to the next tube level. It is important to progress to stronger tubes in order to gain strength and give your muscles the stimulus they need to fully recover from an injury.

1. TUBE SELECTION

2. ADJUSTMENTS

(tubes - board, tubes - cuffs - handles, starting positions) Before you start the workout you need to properly adjust both tubes: the handles should be on the outer end of the tube and the cuffs on the inner end. The cuffs are placed above and around the ankle and not fastened too tight. The handles have a mechanism for length adjustment. To check the proper length stand hips apart with 10 to 20 cm abducted arms. By doing so, the tubes must be prestretched. If loose, shorten the strap on the handles, or if too stretched, lengthen the strap.

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Stand in the center of the FREESTYLER feet hip width apart, neutral body alignment, arms abducted 10 20 cm or arms in elbow exion close to the body.
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3. BASIC STANDING POSITION

4. PERFECT BODY ALIGNMENT

According to the demands of any body position of the specic exercise always maintain and correct the proper alignment. Each single move is performed in a controlled manner. No inertia or uncontrolled droppings. Concentric and eccentric contractions are done slowly. Do not stop or wait at the end position of the movement or in between the repetitions.

5. MOVEMENT

6. ONE FOOT DOWN

One part of the body or most of the weight is always on the FREESTYLER .
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PRESTRETCHED TUBING

CORRECT

FEET HIP - WIDTH APART

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GUIDELINES & CONTRAINDICATIONS

Before starting this or any other workout program consult with your physician who should assist you in determining your target heart beat appropriate for your age and physical condition. Certain exercises or programs may not be appropriate for all people. This is especially important for people over the age of 35, pregnant women and people who have had medical problems or problems with balance. Start slowly and advance by feeling. Progress in a pace and manner most appropriate for you. Do not overburden yourself with this or any other workout program. Listen to your body and respond to potential reactions. You must distinguish between the good pain such as tiredness and bad pain that feels different. If you experience any pain or uneasiness in your chest, irregular heart beat or shortness of breath, immediately stop the workout. Before continuing, consult with your physician! Be careful when stepping on or off the device. Place it on a solid, level oor that is not slippery. Wear proper clothes. They should be comfortable and light.

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FOLLOW THESE SAFETY GUIDELINES

With each new workout program start carefully and gradually increase intensity. Intensity is increased with a stronger elastic or a larger amplitude of movement. Exercise regularly (continually), do not miss/skip workouts. Pay special attention to protecting the spine and the lower back (the lumbar area); maintain a natural spinal curve and follow the instructions for individual exercises. Always work out as unburdened and relaxed as possible. Do not consume any heavy food for at least two hours before the workout. Make sure you are properly hydrated. Always have something to drink. Wear appropriate footwear because movement originates from the feet. every

If any of the exercises are causing you pain or discomfort, stop! Proceed with other exercises and come back after some period of time to check if you are able to execute the exercises which caused you pain.

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 If you experience problems with balance, start with exercises in lower positions (sitting, lying). After a while, proceed to more demanding positions (kneeling, on all fours). When you are completely capable of doing exercises in these positions, proceed with the standing position. If your balance doesnt improve, consult with your physiotherapist and proceed with the treatment under supervision.

ALWAYS AVOID THE FOLLOWING

do not work out too intensively in hot conditions, never hold your breath during the workout, do not hyperventilate during the workout or rest, never work out if you feel pain, never work out if you are ill or injured, do not perform exercises that are too hard for you, do not sacrice the quality on account of quantity.

CONTRAINDICATIONS
Prior to the execution of the programs, consult with your physician, especially if you have problems with the following: increased blood pressure, balance problems, heart disease, osteoporosis or diabetes.

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WHAT IS PNF?
PNF is a way of thinking, observing and moving. When making use of the PNF concept, we become more aware of our body and its movements. PNF is simply a harmony of knowledge, awareness and movement. The most important addition to the existing PNF knowledge base is the unique transfer of PNF patterns performed by the physiotherapist to the PNF patterns performed with elastic resistance on the FREESTYLER (read more on page 51) .
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THE NAME
The name of the concept reveals what part of the human body is being used in the treatment.

P - stands for proprioceptor (a receptor that perceives

the changes in the human body) via which the muscular contraction is stimulated. The main receptors used in PNF treatments are in the muscles (the muscle spindle and free nerve endings), in the tendons (the Golgi tendon organ) and joints (Vater-Pacini corpuscles, Rufni corpuscles and free nerve endings).

Beside proprioceptors, exteroceptors are also employed (receptors perceiving changes in skin, eyes and ears). By using basic PNF principles, proprioceptors and exteroceptors may be activated to either contract a muscle or muscles or to relax them. 21

N - stands for a neuromuscular link and symbolizes

a motor unit. In treatments we strive to engage an optimal number of motor units (neuro-muscular links) in order to enable a movement that is light, coordinated, accurate, strong, etc.

F - Facilitation means that the input received by the

motor cell in the spinal cord, which receives impulses from the brain and the spinal cord, is big enough and originates from different directions to enable optimal muscle activity.

HISTORICAL PERSPECTIVES
Proprioceptive neuromuscular facilitation (PNF) was developed in the late 1940s. It was initially used in treatment of children with infantile paralysis, but later its use spread to patients with various ailments (orthopedic, trauma, neurological etc.). The pioneers were Dr. Herman Kabat, MD and a physical therapist, Ms. Margaret Knott. They aimed at developing a treatment method based on the neurophysiologic research of the physiologist Charles Sherrington. PNF is a philosophy of healing. The core of the philosophy is that all human beings, including the sick, have unused potential for healing and improvement (Kabat 1950). The entire body is incorporated into the treatment. 22

First, exercises are performed based on what the patient is able to do; the stronger body parts are used to support the strengthening of the weaker parts (irradiation). A normal motor development is followed, paying attention not to cause pain to the patient. By using adequate resistance and employing different techniques we can stimulate various types of muscle activity: dynamic (concentric and eccentric) and static (isometric). One of the more important principles is treating the patient in function since the entire body is active that way. Resistance is applied for two reasons. First of all, muscles are strengthened; secondly, the sensory input is increased by increasingly engaging the motor units, making the patient more aware of the movement. By using the PNF technique, effective and coordinated movements in patterns are stimulated. The movement is three-axial, diagonal-spiral.

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MOVEMENT PATTERNS
Healthy individuals in everyday life move diagonally (spirally diagonally). This is especially visible in case of athletes, who wish to develop the greatest possible strength, velocity, endurance and explosiveness. The movement runs in the same direction in which the muscle bers are positioned in a muscle. There are two body diagonals in the human body (from the shoulder girdle to the contralateral hip joint). A parallel of another body diagonal also runs through the shoulder girdle. Thus, in every proximal joint there are four basic movement patterns. Rotation is the smallest and most important of all movements because it results in the best muscle stretching and stability as rotators are short muscles. Rotators make the muscles of a joint move in a diagonal.

The above gure shows the directions of movement in diagonals: upwards and to the side/downwards and inward, upwards and inward/downwards and to the side.

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IRRADIATION
Irradiation represents a multitude of stimuli. The human body is constantly working; when one part is activated, for instance an arm, the trunk is also active. When more strength is required, other parts of the body gradually enter into action as well. The practical application of irradiation in therapy is that irradiation can be anticipated; thus, using different positions and different movement patterns which run diagonally, the activity of the weaker or more distal parts of the body can be stimulated. Irradiation can be primarily induced through static muscular contraction, as a response to adequate resistance. In addition to involving the motor cell of the affected muscle or the kinetic chain, the sensory inuence diffusely spreads to the entire trunk. This effect can spread in a diagonal of the movement in the same muscle chain.

The most potent response is usually obtained in the diagonal of movement in the opposite direction; however, the response can change based on the patients position, body type, strength or the distribution of strength in the body. 25

When the phenomenon of irradiation is anticipated, conditions must be set for the patient to be able to push away from the ground or pull towards it. In therapy, irradiation is successfully used for the purpose of improving functional problems. In order to correctly understand irradiation one must understand that it spreads via the neuromuscular system and that it is primarily a response to stimulation with resistance. Its aim is to trigger certain activities by entering motor synergists (helpers) into action. It can more easily develop with the help of stronger body parts and can encompass any other body part. For instance, scapular and/or pelvic movements are present at all times when we turn around, get up, walk, put our shoes on, comb our hair, get dressed... These patterns can be observed in everyday life, in sports, dancing, etc.

SINGLE JOINT EMPHASIS IN PNF PATTERNS

With the FREESTYLER we emphasize the single joint. When performing movements in a pattern, a part of the movement may fall out and the pattern is no longer carried out correctly. In such a case, single joint emphasis is used and the strong muscles in certain patterns are used to support the activity of the weak muscles.
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Example: as soon as we grasp the handle of the elastic tube, the rest of the arm muscles contract as well, ready to perform a movement. If you suffered an upper arm fracture and thus have a hard time raising your arm, try the following two maneuvers: 1. Let go of the elastic band and raise your arm. 2. Clench your hand into a st or extend your ngers and wrist, and raise your arm. You will see for yourself that the second maneuver is more effective because the strong muscles of the ngers and wrist support the activity of the weak muscles in the area of the healed fracture. The aim of the single joint emphasis is to strengthen the part of the movement that is weaker in a pattern. In single joint emphasis we differentiate: 1. The pivot/fulcrum (movable joint - the weak component of the pattern) 2. The stable part (the adjacent two joints - the strong components of the pattern) Usually the pattern is selected in the middle range so that the patient can follow the movement visually as well (the spatial summation of the stimuli).

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LEG REHABILITATION
THE ANKLE
The ankle is a composite joint and one of the most important joints in the body. If all the physiological functions of the joint are retained, ones own weightbearing load is appropriate and the weight is evenly distributed across the entire sole surface during movement. Thus, weight - bearing is also appropriate in the joints of the knee, hip, vertebrae; individual joints or their parts do not suffer excessive weightbearing and consequently there are no changes of articular surfaces, pain or reduced function. The ankle muscles must be evenly strong and wellcoordinated for they bear the weight of the entire body on a relatively tiny surface area. The movements in a healthy ankle: exion with eversion, exion with inversion. extension with eversion, extension with inversion. The most common ankle problems are sprains and fractures. A sprain is an injury to the ligaments. It may take a few weeks or many months to heal completely. A fracture is a break in a bone. You can also injure other parts of the ankle such as tendons, which join muscles with the bone, and cartilage, which cushions your joints. 28

THE KNEE
The knee is the largest joint in the body, and one of the most easily injured. It is made up of the lower end of the thighbone (femur), which rotates on the upper end of the shinbone (tibia), and the knee cap (patella), which slides in a groove on the end of the femur. The knee also contains large ligaments, which help control motion by connecting bones and by bracing the joint against abnormal types of motion. Another important structure, the meniscus, is a wedge of soft cartilage between the femur and tibia that serves to cushion the knee and helps it absorb shock during motion. A healthy joint enables the following movements: exion with internal rotation, exion with external rotation, extension with internal rotation, extension with external rotation.

Many athletes experience injuries to their knee ligaments. Of the four major ligaments found in the knee, the anterior cruciate ligament (ACL) and the medial collateral ligament (MCL) are often injured in sports. The posterior cruciate ligament (PCL) may also be injured.

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THE HIP
The hip joint is a spheroidal joint. The bottom of the cup-like acetabulum is lled by tender connective tissue and fat tissue. This tissue functions as a buffer and carries the vibration from the head of the thigh bone to the acetabulum of the hip. The exibility of the hip joint is diminished on account of rmness and balance. The centre of gravity of the body is perpendicular to the horizontal rotation axis passing the hip joints approximately in the height of the third sacral vertebra. The pelvis turns around the axis as a pointer on a weighing machine. Almost all changes in the position of lower limbs are supplemented by simultaneous movement of the pelvis and the spine. Due to its structure, the hip usually supports heavy weight - bearing and tends to wear out faster, often necessitating total joint replacement. Movements: exion, extension, internal rotation, external rotation, adduction, abduction.

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ARM REHABILITATION
SHOULDER GIRDLE
The shoulder girdle consists of the clavicle (collarbone) and the scapula (shoulder blade) that connect to a joint. The shoulder girdle is attached to the skeleton of the trunk only through the clavicular joint which importantly contributes to mobility in many directions. The arm is attached to the shoulder girdle so that it is slightly moved away from the trunk thus having more freedom in movement. The socket of the scapula meets the head of the humerus in a spheroidal joint (ball and socket joint). The shoulder joint is thus the most exible joint in the body. When all the parts described above work in a coordinated fashion, the following movements are enabled: raising of the arm (exion), extension of the arm (behind the back), internal and external rotation, adduction, abduction, horizontal adduction and abduction. Shoulder injuries are frequently caused by athletic activities that involve excessive, repetitive, overhead motion, such as swimming, tennis, pitching, and weightlifting. Injuries can also occur during everyday activities such washing walls, hanging curtains, and gardening. 31

In shoulder injuries the rst manifestation is usually a substantially reduced range of motion and the muscle strength of both rotations. Thus, rehabilitation therapy should focus on rotations. Rotators offer stability to the joint and in its absence, the function of other movements is worsened as well. Most problems in the shoulder involve the muscles, ligaments, and tendons, rather than the bones. Athletes are especially susceptible to shoulder problems. In case of athletes, shoulder problems can develop slowly through repetitive, intensive training routines. Some people will have a tendency to ignore the pain and play through a shoulder injury, which only aggravates the condition, and may cause more problems. People also may underestimate the extent of their injury because steady pain, weakness in the arm, or limitation of joint motion will become almost second nature to them.

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THE ELBOW
Your elbow joint is made up of bone, cartilage, ligaments and uid. Muscles and tendons help the elbow joint move. When any of these structures is hurt or diseased, you have elbow problems. A hinge joint, composed of three bones (the upper arm (humerus) and the lower arm, which is composed of two bones). It supports movements in a single axis: exion of the elbow, exion of the elbow with supination, exion of the elbow with pronation, extension of the elbow, extension of the elbow with supination, extension of the elbow with pronation. A normal elbow function is a precondition for wellcoordinated arm movements. In upper arm or lower arm injuries or after long periods of immobilization (plaster), pronation or supination, which are essential for coordinated movements, are usually limited along with exion and extension. An acute injury may be caused by a direct blow, penetrating injury, or fall; or by twisting, jerking, jamming, or bending an elbow abnormally. Pain may be sudden and severe. Acute injuries include bruises, sprains, fractures, dislocations, ligament injuries... Overuse injuries occur when too much stress is placed on a joint or other tissue, often by overdoing an activity or through repetition of an activity. Overuse injuries include bursitis, tennis and golfers elbow... 33

THE WRIST
Your wrist is made up of eight small bones known as carpals. They support a tube that runs through your wrist. That tube, called the carpal tunnel, has tendons and a nerve inside. It is covered by a ligament, which holds it in place. The bones of the wrist are turned to the arm and connect in an ellipsoid head of the joint. The palm is directly connected to the radius. This is why the otherwise stronger radius is injured more often than the ulna. The wrist joint is a universal joint, enabling movements in practically all directions. This characteristic enables execution of activities that require utmost precision. It is composed of eight wrist bones, distributed in two rows, and the lower arm which is composed of two bones. A healthy joint enables the following movements: exion, extension, radial deviation (deviation in the thumbs direction), ulnar deviation (deviation in the little ngers direction), pronation (palm facing down), supination (palm facing up).

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Wrist pain is common. Repetitive motion can damage your wrist. Everyday activities like typing, racquet sports or sewing can cause pain, or even carpal tunnel syndrome. Wrist pain with bruising and swelling can be a sign of injury. The signs of a potential fracture include misshapen joints and inability to move your wrist. Some wrist fractures are a result of osteoporosis.

SPINE REHABILITATION
The vertebral column (i.e. the spine) is composed of 7 cervical, 12 thoracic, 5 lumbar, 5 sacral vertebrae and the coccyx. The spine enables an upright posture and offers protection for the spinal cord which runs in the spinal canal, composed of vertebrae. A healthy spine enables the following movements: exion/extension, lateral exion (left/right), rotations. In injuries of the spine we strive to achieve physiological motion and exibility as well as muscle strength along the entire spine. The following should be kept in mind: a reduced range of motion in one segment leads to a reduced function thereof.

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However, in order to be able to live normally and handle everyday chores, the range of motion in other segments is compensatingly increased which leads to overbearing in these segments and consequently to faster development of degenerative changes in these segments as well. Furthermore, new and more excruciating pains develop and the function is reduced. The physiological exibility is enabled by the structure of our joints, the form of the bones and articular surfaces, the length and exibility of the joint capsule and the joint ligaments as well as the exibility and strength of the muscles that surround the joint. That is the reason why exercises are not divided into the cervical, thoracic, lumbar and sacral part. However, certain rules do apply: when working with arms exed, the thoracic part of the spine is more affected; when working with arms extended, the focus is on the lumbar part. In injuries of the cervical and thoracic spine attention should be given also to the shoulder girdle and the entire spine, while in injuries of the lumbar or sacral spine, exercises for the hips should supplement exercises for the spine.

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CONCLUSION
Begin exercising on the FREESTYLER once you have completed the ofcial rehabilitation which helped you overcome your most dire problems.
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You are now ready to begin the most important step in the rehab process, self-healing, acquiring physical tness and making some lifestyle changes to make regular exercise a part of your everyday routine. The FREESTYLER offers endless opportunities to adjust and supplement your own program. Surrender to your creativity and regular exercise will become a challenge and a true pleasure!
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FUNCTIONAL DYNAMICSTM TECHNIQUE

THREE DIMENSIONAL NATURAL AND FUNCTIONAL MULTI AXIS MOVEMENTS
Everyday natural motion demands movement in all directions. Exercises that force us to make one-joint singleaxis movements are simply less effective and less useful and can sometimes cause stress on involved joints. The main feature of the FREESTYLERTM are natural & functional multiaxis movements.

DIFFERENT TYPES OF MUSCULAR CONTRACTION

An advantageous characteristic of elastic resistances is the balance between different ways of exercising (concentric, eccentric, isometric).

SYNCHRONIZED WHOLE BODY WORKOUTS

The key to functional exercise is integration. Its about teaching all the muscles to work together rather than isolating them to work independently.

CONTINUOUS EXERCISE FLOW (BODY FLOW)

The way elastic tubes are attached allows continuous exercise ow. It means you can progress from one exercise to another with uid transitions between exercises which assures continuous workout intensity.

ASSURED MUSCLE BALANCE

All the workouts are developed in a way which assures balanced muscle strength in the lateral plane, agonist antagonist muscle (muscle on the opposite side of the joint) and also a balance between upper and lower parts of the body.

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MAXIMUM RANGE OF MOTION

FREESTYLERTM allows you to achieve maximal muscle activation and greater strength gains through movements executed in a full range of motion.

CORE STABILITY

The aim of core stability training is to effectively recruit the trunk musculature and then learn to control the position of the lumbar spine during dynamic movements. These characteristics underpin the deep-trunk muscle training in all of the FREESTYLERTM group workout programs.

PROPRIOCEPTIVE WORKOUT

Proprioceptive workouts currently play an important role in prevention of injuries (especially of the ankle, knee and shoulder joints), and in the improvement of strength, static of the backbone and quality of movement control in general. The principles of training derive from knowledge of the human body and its reactions to the functioning of the skeletal muscles. The seven sacred workout principles always have to be taken into account. These principles are incorporated in all workout programs: overload, regeneration, specicity, adaptation, individuality, periodisation and planning principle.

BASIC TRAINING PRINCIPLES

VISUALIZATION TECHNIQUES

Visualization techniques are incorporated into every workout program, because they give the physiotherapist a supreme methodical tool for enhancing a clients technique and sketching out the workout sequence.

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BENEFITS OF THE FREESTYLERTM

ELASTIC RESISTANCE WITH NO INERTIA
The adverse effect of inertia is caused by the forces that result when a heavy weight changes direction or speed during an exercise movement. Not only does the adverse effect of inertia reduce workout benets, inertia problems are also responsible for many weightlifting injuries. Because of this property (no inertia), elastic bands have proven successful in rehabilitation of sportsmen with a whole spectrum of different injuries, especially those of the shoulder, knee and elbow joints.

SIMPLE, SAFE AND EFFICIENT ROUTINES

Rather than developing a complex routine, a complex execution of the movement is aimed at. This results in better control of the motion, better concentration and precision; it eliminates confusion and increases satisfaction with the workout. This spurred us to create a system which enables simple and safe movements and still allows an effective calorie burn and good exercise benets.

ENDLESS EXERCISE AND FUTURE WORKOUT POSSIBILITIES

According to the specic adaptations to imposed demands (S.A.I.D.) principle, the body adapts over time to the demands imposed on it. Therefore it is a must to continually challenge the body and deliver results. The FREESTYLERTM development team is also preparing additional workouts to add to existing ones, to even further meet specic client demands.

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INCREASED MUSCULAR INERVATION

The use of elastic resistance enables a slow and controlled execution of exercises. Multi-axis movements employ not only prime movers but also a whole set of supporting muscle groups, which all adds to increased muscle inervation.

ENABLED PROGRESSIVE RESISTANCE

The quantity of force can easily be adjusted according to the capabilities of an individual. This is achieved with i seven pairs of elastic bands of different strength. Progressive resistance is one of the most important rules in any physical activity and is dened as a strength training modality in which the overload is constantly increased to facilitate adaptation. Without this there would be no progress.

INCREASED PERIPHERAL BLOOD FLOW

is a cardiovascular response to Freestyler programs. The FREESTYLERTM offers unique resistance on all four limbs which in effect promotes increased peripheral blood ow. This effect is further increased with thoughtful exercise sequences which force muscles to pump blood into different parts of the body, promoting better cardiovascular training.

OPTIMAL ELONGATION RANGE

All elastic products have characteristic force elongation curves. It is recommended that exercises are performed between 25 % and 250 % elongation and resistance increased by progressing to the next tubing strength rather than increasing the stretch on the tubing. The Freestyler device solves this problem at its root. Its unique system of hyperboloid rollers distributes force evenly which enables all exercises on the FREESTYLERTM device to be performed in the optimal elongation range.

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PREVIEW OF THE FREESTYLERTM FUNCTIONAL REHABILITATION SYSTEM

FREESTYLERTM FUNCTIONAL REHAB SYSTEM consists

of two DVD sets:

I. FUNCTIONAL REHAB SET 1. FREESTYLERTM FUNCTIONAL REHAB LEGS 2. FREESTYLERTM FUNCTIONAL REHAB ARMS 3. FREESTYLERTM FUNCTIONAL REHAB SPINE & SHOULDERS II. EASY PNFTM SET 4. FREESTYLERTM EASY PNFTM SYSTEM / BASIC 5. FREESTYLERTM EASY PNFTM SYSTEM / ADVANCED

The rst set is a well thought out step by step system consisting mainly of over 200 PNF movement patterns with modications, which simulate natural human movements. These three DVDs can also be used for home exercising under full or partial supervision of a physiotherapist or physician. The second set is made for professional use only and gives a unique insight into the PNF technique, execution of the exercises and related problems. All videos and programs are based on complete scientic backup which also incorporates spiral and diagonal movements, stretching, functional anatomy and basic muscle and neural physiology. 42

PREVIEW OF THE EASY PNFTM SYSTEM

A team of physiotherapists and internationally recognized lecturers and other experts from the eld of physiotherapy and sport training has been working intensely for over three years to create EASY PNFTM with the intention to make the PNF technique more widely used and more easy to implement. The most important addition to the existing knowledge base is the unique transfer of patterns performed by the physiotherapist to the patterns performed with elastic resistance on FREESTYLER .
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PNF PNF PNF the

The EASY PNFTM system uses a clear and logical over-

view of PNF patterns, single joint emphasis and modications (bilateral, symmetric, reciprocal...), with vivid explanations of all movement components and more. 43

With the learning of patterns from easy to more complex, there comes better understanding of the possibilities the PNF technique brings, which means all in all, a faster and improved learning of basic PNF patterns and a fast transfer to practical applications. Each PNF pattern is represented in ve different ways for the best possible understanding of the process: basic component description with logical visualization names representation of movement patterns from everyday life PNF patterns demonstrated (individually) PNF patterns demonstrated by the physiotherapist with the patient PNF patterns applied to the Freestyler (PNF patterns performed with elastic resistance).

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AUTHORS OF FUNCTIONAL REHAB SYSTEM

Zdenka efman, Neurophysiotherapist 900 hours of Neuro rehab specialization International PNF instructor & lecturer, Also educated in: Mulligan, Spiral dynamics, Nerve mobilization... MSc. Sergej Petrovi, prof.phy.edu. Masters degree of sport science, theory of sport training Author of many books and DVDs on sport conditioning This DVD is the product of three years of research & development in the eld of PNF exercises with added elastic resistance. We wish to thank many associates who contributed to the realization of this DVD for their knowledge and expertise. Many thanks to physiotherapy centers, where the Freestyler functional rehab system underwent a one year test & trial period.

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HOW TO USE THIS DVD

The following steps will ensure a good understanding and execution of rehabilitation programs: 1. Watch videos (narrative presentation section) to become familiar with the FREESTYLERTM and FUNCTIONAL DYNAMICSTM technique. 2. Be careful to read basic contraindications or consult with your physiotherapist prior to engaging in the execution of programs. 3. Choose your problem area 4. Choose your level of ability based on the current range of motion in the injured area: - choose full functionality if you have full range of motion in the injured joint. - choose impaired functionality if exibility in the injured joint is impaired. 5. Check the written program and information on exercises, repetitions, etc. 6. Move to the program; execute one exercise after another for a specic body part. Each exercise is arranged in a loop, so you are able to do exercises in your own rhythm, according to your abilities. When you nish one exercise, just press OK and move to the next one. 46

FUNCTIONAL REHAB DEPARTMENT HEADQUARTERS: Vrhovci c.VIII/17, 1000 Ljubljana, Slovenia TELEPHONE: +386 1 2442391 FAX: +386 1 2442392 MOBILE: +386 41 868 952 e - MAIL: rehabilitation@freestylerpro.com IMAGE WEBSITE: www.freestylerpro.com WEBSHOP: www.freestylerpro.com/shop PATENTED copyright FREESTYLER GLOBAL INITIATIVE

CONTACT INFORMATION

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www.freestylerpro.com
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