Lower Body StretchesA circuit of stretches for the lower body that should be performed at least 2 times a week to maintain flexibility and prevent injuries.
Disc & Low Back PainELDOA Disc Traction Stretch L5-S1
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Upper Body StretchesA circuit of stretches for the upper body that should be performed at least 2 times a week to maintain flexibility and prevent injuries.
Disc & Low Back PainELDOA Disc Traction Stretch L4-L5
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Good MorningLow Back strengthening exercise for those who want to increase performance with stabilization and increase strength of hamstrings, glutes and low back musculature.
Neck StretchingNeck stretching in 3 different planes.
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Quadruped Chin RetractionAn Exercise to Strengthen of the longus colli muscles and to stretch the suboccipitals and muscles between shoulder blades.
Hip MobilityDr. Spina's Hip Mobilty- not just a passive stretch but an active stretch.
Glute Medius Hip Lift
Stabilization and strengthening exercise for the glute medius
Rotator Cuff RehabilitationExercises for Rotator Cuff stability and strengthening
Rib & Mid-Back StretchesStanding rib stretches & quadraped with arm reach to help with those tight mid back & between the shoulder blades.
External RotationStrengthening exercise for the rotator cuff muscles Infraspinatus and Teres MInor
Wall AngelsThoracic strengthening exercise and posture rehab.
Dead Bugs
Nerve flossing for nerve entrapments and radiculopathies in the upper extremities.
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Front PlankPlank progression for core strenghening without compression of the lumbar discs from Dr. Stuart McGill.
Hip CircuitHip strengthening of the lateral hip musculature. 6 exercises done without rest.
Buchberger 12- Day 1Shoulder stability exercises after range of motion has been corrected
Cat and Cow StretchThis is the yoga stretch for mid back & low back mobility & those problematic breathing rib issues
Rotator Cuff RehabExercises for Rotator Cuff stability and strengthening
Band SeparatesBand Separates: Increase sterngth and stability of upper back and posterior shoulders. Also good for AC joint separation rehab
Curl-UpsCore stabilization and strengthening that does not compress the low back. An exercise to improve low back pain.
Pelvic TiltsLow Back relief, Core strengthening activation of pelvic girdle exercise.
Intrinsic Foot Strengthening1. Toe calf raises 2. squat circles with foot control 3. Ski jumper
Isometrics with movementIsometrics with movement using a medicine ball in flexion and extension.
Seated Hamstring stretch and Sciatic nerve flossHamstring stretch and Slump wuth dorsiflexion nerve floss.
Sloppy Push-Ups, McKenzie Extensions, CobrasDisc injury exercise: McKenzie extension, Cobras, Sloppy Push-ups.
MCL Ball Squeeze Strengthen MCL and adductors muscles. Perform this exercise for 1 mins 3x 2x daily.
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Side PlankSide 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 LiftIsolated Hamstring Strengthening exercise without glute and low back involvement. Great for stabalizing knee joint and decreasing knee pain.
Buchberger 12- Day 2Shoulder stability exercises after range of motion has been corrected
Bird dogsStrengthening and Stabilization of the core and low back musculature.
RowsRow variation for increasing posterior back and shoulder strength and stability
Sleeper StretchShoulder internal rotation stretch of rotator cuff muscles with resistance and relaxation.
Simple BridgeA simple bridge with lifting hips to be in a straight line with shoulders hips and thighs. Increasing posterior chain stability and strength
Cuban PressExercise for shoulder strengtheing in the rotator cuff & larger shoulder muscles.
Intrinsic Foot Exercises1. Big toe up & small toe down. 2. Fanning 3. Adduction &abduction of toes 4. Towel crunching with toes.
Slump Nerve FlossingNerve flossing of the Sciatic Nerve while sitting. A progression from side lying low back nerve flossing.
Sciatic Nerve flossing sit and on backChin/Neck RetractionsStanding neck retractions helps with strengthening front neck muscles.
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