Welcome to Day 4!  We hope this finds you well on this Friday!  To round out the first week, I am compiling all 4 days to help refer back should you need.

If you need, stay with the same exercises if those are still a good challenge.  However, if you need some variety, or progression, review the other days for ideas.  I know my legs are feeling it after the last couple of days.

Daily Workout video: (workouts are broken down and listed in the description under each video, while playing)

Workout #1: Day #1 - 3 minutes

Workout #2: Day #2 - 3 minutes

Workout #3: Day #3 - 3 minutes   

Workout #4: Day #4 - 3 minutes 

A few tips, to help you get the most of your workout:

• Watch the video through once or twice to get an idea. It is only about 3 minutes long. It will show some basic stretches and exercises that you can do at home, with little or no special equipment. Each total session should be about 30-45 minutes, as you tolerate.
• Work to your tolerance. Each exercise may have a specific technique for you to focus on. Control your movement, don’t be in a hurry.
• Work at your pace. Work to accomplish what you can, but start slowly and don’t overdo it to the point you cause an injury. Each exercise is meant to help get you moving and work to help reduce the risk of injury when your return to your practice.
• Share the link with your teammates (and your family too) and create a challenge.

A summary of all of the other resources from the past week to help support you mentally and physically in your preparation:

• Effect of nutrition on us mentally and physically – video 3 minutes
• Nervous/Anxious/Stressed? 10 Sec Breath – video 1 minute
• Its OK to not feel OK – 4 minute video
• How good sleep affects performance: Importance of Sleep - 2 minute video
• How to deal with a bad day or week: Dr. Mike Evans video 5 minutes
• Hydration: Importance of Nutrition - 5 minutes KSI (the first 3 minutes are the most useful)
• Mental Health: How to stay positive – 2 minute read

Thanks to our colleagues at Select Physical Therapy (a sister affiliate of NovaCare Rehabilitation) that created this video workout series together this past spring.

As the athletic training provider for Lake Fenton, Linden, Fenton, and Holly High Schools, we want to help support you and your families during this time to help prevent / reduce the risk of injury during this return back to sport and throughout your participation.  While we look forward to seeing you back on your field of play soon, we hope that this information helps get you moving towards a positive experience when that time comes.

If you have any questions or concerns, please reach out to your coach, or msmelis@novacare.com.   Have a great weekend and hope to see you back for new rounds of resources next week.

Mitch Smelis, AT, ATC

Athletic Trainer, Fenton High School

NovaCare Rehabilitation

www.novacare.com