MARCHING BAND

Preventative exercise plan for high schoolers in marching band, to decrease the risk of receiving some of the sport’s most common injuries. Areas of Most Contact: - Hip - Ankle/Feet - Lumbar spine Common injuries: - Lower Back Pain and Shoulder soreness (heavy instruments) - Hip Flexor/Groin Strain/bruises - Shin Splints/Feet/Achilles pain (standing and walking) - Wrist tendinitis for drumline Exercise Plan: Lower trunk rotation (lower back/hip) - 5 reps each side with feet together (3 sets) Hip flexor stretch (lower back/hip) - 15 second hold each side Single knee to chest stretch (lower back/hip) - 15 second hold each side (2 sets) Bridges (lower back/hip) - 5 second hold (10 reps) Supermans (core/lower back) - 5 second hold (5 sets) Calf Raises (shin splints) - 15 raises (2 sets) Ankle Alphabet (foot pain/engages ankle) - Draw all letters of alphabet with both feet Vertical/Lateral line hops (foot) - 10 seconds both directions (2 sets) Toe stretch (achilles) - 10 second hold (2 sets each foot) ADDITIONAL EXERCISE FOR DRUMLINE: Wrist Flexion/Extension - 15 second hold (all 4 variations) Exercises gained from: https://myhealth.alberta.ca https://health.clevelandclinic.org https://www.healthline.com #pt #physicaltherapy #marchingband #sportsinjury