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Band Separates
Band Separates: Increase strength and stability of upper back and posterior shoulders. Also good for AC joint separation rehab |
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Rows
Row variation for increasing posterior back and shoulder strength and stability |
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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 |
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Rotator Cuff Rehabilitation
Exercises for Rotator Cuff stability and strengthening |
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Sleeper Stretch
Shoulder internal rotation stretch of rotator cuff muscles with resistance and relaxation. |
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External Rotation
Strengthening exercise for the rotator cuff muscles Infraspinatus and Teres MInor |
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Wall Angels
Thoracic strengthening exercise and posture rehab. |
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Slump Nerve Flossing
Nerve flossing of the Sciatic Nerve while sitting. A progression from side lying low back nerve flossing. |
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Rib & Mid-Back Stretches
Standing rib stretches & quadraped with arm reach to help with those tight mid back & between the shoulder blades. |
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Low Back Nerve Flossing
Nerve flossing for nerve entrapments and radiculopathies. |
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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. |
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Cuban Press
Exercise for shoulder strengthening in the rotator cuff & larger shoulder muscles. |
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Sloppy Push-Ups, McKenzie Extensions, Cobras
Disc injury exercise: McKenzie extension, Cobras, Sloppy Push-ups. |
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Cat and Cow Stretch
This is the yoga stretch for mid back & low back mobility & those problematic breathing rib issues |
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Curl-Ups
Core stabilization and strengthening that does not compress the low back. An exercise to improve low back pain. |
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Dead Bugs
Low back and core stabilization with alternating arms and legs. |
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Neck Stretching
Neck stretching in 3 different planes. |
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Bird dogs
Strengthening and Stabilization of the core and low back musculature. |
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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 |
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Front PlankPlank progression for core strengthening without compression of the lumbar discs from Dr. Stuart McGill.
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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. |
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Quadruped Chin Retraction
An Exercise to Strengthen of the longus colli muscles and to stretch the suboccipitals and muscles between shoulder blades. |
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Rotator Cuff Rehabilitation
Exercises for Rotator Cuff stability and strengthening |
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Buchberger 12- Day 1
Shoulder stability exercises after range of motion has been corrected |
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Buchberger 12- Day 2
Shoulder stability exercises after range of motion has been corrected |
