Lower Body Stretches
A circuit of stretches for the lower body that should be performed at least 2 times a week to maintain flexibility and prevent injuries.
Upper Body Stretches
A circuit of stretches for the upper body that should be performed at least 2 times a week to maintain flexibility and prevent injuries.
Good Morning
Low Back strengthening exercise for those who want to increase performance with stabilization and increase strength of hamstrings, glutes and low back musculature.
Disc & Low Back Pain
ELDOA Disc Traction Stretch L5-S1
Disc & Low Back Pain
ELDOA Disc Traction Stretch L4-L5
Neck Stretching
Neck stretching in 3 different planes.
Quadruped Chin Retraction
An Exercise to Strengthen of the longus colli muscles and to stretch the suboccipitals and muscles between shoulder blades.
Front Plank
Plank progression for core strenghening without compression of the lumbar discs from Dr. Stuart McGill.
Side Plank
Side Plank- Low back strengthening along the flanks in the Oblique, Quadradus Lumborum, Erector Spinae without causing compression on the Lumbar discs. Recommended by Dr. Stuart McGill
Hip Mobility
Dr. Spina’s Hip Mobilty- not just a passive stretch but an active stretch.
Hip Circuit
Hip strengthening of the lateral hip musculature. 6 exercises done without rest.
Hip Lift
Isolated Hamstring Strengthening exercise without glute and low back involvement. Great for stabalizing knee joint and decreasing knee pain.
Glute Medius Hip Lift
Stabilization and strengthening exercise for the glute medius
Buchberger 12- Day 1
Shoulder stability exercises after range of motion has been corrected
Buchberger 12- Day 2
Shoulder stability exercises after range of motion has been corrected
Rotator Cuff Rehabilitation
Exercises for Rotator Cuff stability and strengthening
Cat and Cow Stretch
This is the yoga stretch for mid back & low back mobility & those problematic breathing rib issues
Bird dogs
Strengthening and Stabilization of the core and low back musculature.
Rib & Mid-Back Stretches
Standing rib stretches & quadraped with arm reach to help with those tight mid back & between the shoulder blades.
MCL Ball Squeeze
Strengthen MCL and adductors muscles. Perform this exercise for 1 mins 3x 2x daily.
Rows
Row variation for increasing posterior back and shoulder strength and stability
External Rotation
Strengthening exercise for the rotator cuff muscles Infraspinatus and Teres MInor
Band Separates
Band Separates: Increase sterngth and stability of upper back and posterior shoulders. Also good for AC joint separation rehab
Sleeper Stretch
Shoulder internal rotation stretch of rotator cuff muscles with resistance and relaxation.
Wall Angels
Thoracic strengthening exercise and posture rehab.
Curl-Ups
Core stabilization and strengthening that does not compress the low back. An exercise to improve low back pain.
Simple Bridge
A simple bridge with lifting hips to be in a straight line with shoulders hips and thighs. Increasing posterior chain stability and strength
Dead Bugs
Low back and core stabilization with alternating arms and legs.
Pelvic Tilts
Low Back relief, Core strengthening activation of pelvic girdle exercise.
Cuban Press
Exercise for shoulder strengtheing in the rotator cuff & larger shoulder muscles.
Foot Drills
6 foot and ankle drills to increase ankle & foot ligaments & muscles
Intrinsic Foot Strengthening
1. Toe calf raises 2. squat circles with foot control 3. Ski jumper
Intrinsic Foot Exercises
1. Big toe up & small toe down. 2. Fanning 3. Adduction &abduction of toes 4. Towel crunching with toes.
Neck Isometrics
Isometric neck exercises- flexion, extension and side strengthening.
Isometrics with movement
Isometrics with movement using a medicine ball in flexion and extension.
Slump Nerve Flossing
Nerve flossing of the Sciatic Nerve while sitting. A progression from side lying low back nerve flossing.
Low Back Nerve Flossing
Nerve flossing for nerve entrapments and radiculopathies.
Seated Hamstring stretch and Sciatic nerve floss
Hamstring stretch and Slump wuth dorsiflexion nerve floss.
Sciatic Nerve flossing sit and on back
Weighted Stick Eccentrics
Exercises to help with elbow and wrist pain, helpful for tendinopathies.
Sloppy Push-Ups, McKenzie Extensions, Cobras
Disc injury exercise: McKenzie extension, Cobras, Sloppy Push-ups.
Chin/Neck Retractions
Standing neck retractions helps with strengthening front neck muscles.