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.

Disc & Low Back Pain

ELDOA Disc Traction Stretch L5-S1

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.

Disc & Low Back Pain

ELDOA Disc Traction Stretch L4-L5

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.

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.

Hip Mobility

Dr. 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 Rehabilitation

Exercises for Rotator Cuff stability and strengthening 

Rib & Mid-Back Stretches 

Standing rib stretches & quadraped with arm reach to help with those tight mid back & between the shoulder blades.

External Rotation

Strengthening exercise for the rotator cuff muscles Infraspinatus and Teres MInor

Wall Angels

Thoracic strengthening exercise and posture rehab.

Dead Bugs

Low back and core stabilization with alternating arms and legs.

Foot Drills 

6 foot and ankle drills to increase ankle & foot ligaments & muscles

Neck Isometrics

Isometric neck exercises- flexion, extension and side strengthening.

Low Back Nerve Flossing 

Nerve flossing for nerve entrapments and radiculopathies.

Median Nerve Flossing

Nerve flossing for nerve entrapments and radiculopathies in the upper extremities. 

Front Plank

Plank progression for core strenghening without compression of the lumbar discs from Dr. Stuart McGill.

Hip Circuit

​Hip strengthening of the lateral hip musculature. 6 exercises done without rest. 

Buchberger 12- Day 1

​Shoulder stability exercises after range of motion has been corrected

Cat and Cow Stretch

This is the yoga stretch for mid back & low back mobility & those problematic breathing rib issues

Rotator Cuff Rehab

​Exercises for Rotator Cuff stability and strengthening

Band Separates

​Band Separates: Increase sterngth and stability of upper back and posterior shoulders. Also good for AC joint separation rehab

Curl-Ups

Core stabilization and strengthening that does not compress the low back. An exercise to improve low back pain.

Pelvic Tilts

​Low Back relief, Core strengthening activation of pelvic girdle exercise.

Intrinsic Foot Strengthening 

1. Toe calf raises 2. squat circles with foot control 3. Ski jumper

Isometrics with movement

Isometrics with movement using a medicine ball in flexion and extension.

Seated Hamstring stretch and Sciatic nerve floss

Hamstring stretch and Slump wuth dorsiflexion nerve floss.

Sloppy Push-Ups, McKenzie Extensions, Cobras

​Disc 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.

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 Lift

​Isolated Hamstring Strengthening exercise without glute and low back involvement. Great for stabalizing knee joint and decreasing knee pain. ​

Buchberger 12- Day 2

​Shoulder stability exercises after range of motion has been corrected

Bird dogs

Strengthening and Stabilization of the core and low back musculature.

Rows

Row variation for increasing posterior back and shoulder strength and stability

Sleeper Stretch

​Shoulder internal rotation stretch of rotator cuff muscles with resistance and relaxation.

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

Cuban Press 

Exercise for shoulder strengtheing in the rotator cuff & larger shoulder muscles.

Intrinsic Foot Exercises

1. Big toe up & small toe down. 2. Fanning 3. Adduction &abduction of toes 4. Towel crunching with toes.

Slump Nerve Flossing

Nerve flossing of the Sciatic Nerve while sitting. A progression from side lying low back nerve flossing.  

Sciatic Nerve flossing sit and on back

Chin/Neck Retractions

Standing neck retractions helps with strengthening front neck muscles.