Video Tag
Lumbar Degenerative Disc Disease
Isometric Elevated Bridge - Knee Straight
HOW: Place both heels on elevated surface. Keep knees slightly bent and drive your heels into the elevated surface lifting your hips up. Keep your arms relaxed and use your core and hamstrings to keep your hips elevated for a prescribed amount of time. FEEL:...
Isometric Single Leg Elevated Bridge - Knee Straight
HOW: Place your heel on an elevated surface. Arms relaxed to the side. Lift and hold the opposite leg in the air. Apply pressure with one heel onto the elevated surface and drive your heel down into the elevated surface. This will bring your hips...
Elevated Bridge - Knee Straight, Alternating
HOW: Place heels on elevated surface. Arms relaxed to the side. Apply pressure through your heels lifting your hips up. Once level, lift one leg straight up while the other stabilizes your body. Alternate legs up and down while maintaining elevated hips. FEEL: Muscles in...
Supine Hip External Rotation Stretch
HOW: While laying on your back, bring both knees up placing both feet flat on the ground. Place the ankle of the leg you want to stretch on your opposite knee. Gently push your knee down to feel the stretch. FEEL: You should feel the...
Seated Hip External Rotation Stretch
HOW: Bring one leg up and relax the ankle on the opposite knee. Let gravity pull your knee down to stretch your hip. For more of a stretch, use your hand to push your knee down. FEEL: You should feel a stretch in your hip...
Pallof - Step, Arms Extended, Overhead
HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands directly in front of you, take a step away from the anchor, then raise your arms completely overhead. Lower...
Pallof - Step, Press, Overhead
HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, take a step away from the anchor, press your arms forward away from your chest until your elbows are...
Pallof - Press, Overhead
HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, press your arms forward away from your chest until your elbows are fully straight, then raise your arms completely...
Tabletop Heel Tap
HOW: Start this exercise on your back in a 90/90 position. Keep the small of your back pushed into the floor by activating your core. While maintaining core activation drop one leg towards the floor. When lowering your legs, bring one leg down at a...
Dead Bug - Head Lift
HOW: Start this exercise on your back in a 90/90 position, with your knees over your hips and your arms in front of your shoulders. Keep the small of your back pushed into the floor by activating your core. While maintaining core activation, perform a...