Video Tag
Lumbar Degenerative Disc Disease
Supine Abdominal Bracing
HOW : Start by lying on your back with your knees bent and feet flat on the ground. Bear down and brace your abs with a good contraction. Pretend that someone is going to punch you and you have to prepare your stomach to be...
Erector Spinae Stretch
HOW : While seated and sitting up, take one arm and reach for the outside of the opposite ankle. Push into the leg to get more of a stretch Hold that rotational stretch, relax, and repeat on both sides. Inhale at the top and exhale...
Quadruped to Downward Dog
HOW : Start on your hands and knees. Your arms directly below your shoulders and your knees under your hips. Find your neutral spine by slightly arching your back and then reverse that arch to create a dip in your back. Once you're back to...
Tabletop Segmental Roll Up
HOW : Lie on your back and bring your knees up with your lower legs pointing straight out. Start from the neck and slowly lift your upper back off of the ground until you feel your upper abs engaged. Think of curling up, one vertebrae...
Lateral Side Glide
HOW : Standing next to a wall, place your shoulder on the wall. Bring your forearm up the wall, creating a 90 degree bend in the elbow. Move your feet away from the wall leaning into your shoulder. Place your other hand on your hip...
Plank Pike - Swissball
HOW : Place the front of your lower legs on top of the swissball. Place your hands down on the ground with your elbows extended. Push down into the swissball with your lower legs/ankles bringing your hips up into the plank position. Make sure you...
Plank Crunch - Swissball
HOW : Place the front of your lower legs on top of the swissball. Place your hands down on the ground with your elbows extended. Push down into the swissball with your lower legs/ankles bringing your hips up into the plank position. Make sure you...
Bent Over Cat Cow
HOW: Start with your hips against the wall. Make sure your feet are about shoulder width apart. Bend over and place your elbows on your knees. Starting with your back flat, arch it downwards, then curve it upwards in a controlled, slow motion. Imagine making...
Peroneal Nerve Tensioner
HOW: In a seated position, place your arms behind your back. Tilt your head down to your chest and slump your back putting your chest more over your thighs. Think of getting in a “bad posture” position. Move the involved foot inward and point down....
Bridge - Segmental
HOW: Lay flat on the ground or table. Bend your knees and put your feet flat. Contract your core muscles and slowly push into the ground with your feet. Raise your hips first, then lower back, and finally your mid to upper back. Focus on...