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.
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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.
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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.
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.
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.
Buchberger 12- Day 1Shoulder stability exercises after range of motion has been corrected
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
Isometrics with movementIsometrics with movement using a medicine ball in flexion and extension.
Sloppy Push-Ups, McKenzie Extensions, CobrasDisc injury exercise: McKenzie extension, Cobras, Sloppy Push-ups.
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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
Buchberger 12- Day 2Shoulder stability exercises after range of motion has been corrected
RowsRow variation for increasing posterior back and shoulder strength and stability
Sleeper StretchShoulder internal rotation stretch of rotator cuff muscles with resistance and relaxation.
Cuban PressExercise for shoulder strengtheing in the rotator cuff & larger shoulder muscles.
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