Video Tag
Lumbar Degenerative Disc Disease
Bridge - Head Turns
HOW: Get set-up flat on your back with your feet flat on the ground with the knees bent at approx. 90 degrees. While maintaining a flat low back, push into the ground to bridge up and lift your hips off the ground. Your body should...
Quadruped Hip Extension - Slider
HOW : Begin by positioning yourself in the quadruped position. Both hands on the ground under your shoulders, and your knees on the ground underneath your hips. Find a neutral spine as shown in the video. Don’t let the imaginary glass of water on your...
Prone Press Up Roadkill
HOW : Begin by lying face down on the ground. Bend one knee and bring it out to the side. Place your hands by your side with your elbows bent. From here, use only your arms to push your back up into extension and back...
Cat Cow - Full Spine
HOW : Begin in the quadruped position. Your hands on the ground underneath your shoulders and your knees on the ground under your hips. Starting with a flat back, create a hump in your back as much as you can by pretending you have a...
Standing Lumbar Extension - Wall Support
HOW : Stand facing a wall and place both hands on the wall at shoulder height. Lean into the wall by gentle letting your stomach muscles relax. Try to bring your belly button to the wall in front of you slowly. Keep your elbows straight...
Bird Dog - Slider
HOW: Begin on your hands and knees. Place a slider under one foot. In this position, you will balance on the opposite arm and leg. The wider you are the easier to balance, the more narrow the more challenging this will be. Bring the arm...
Floor To Stand
HOW : Begin by lying on your back with one knee bent and your foot flat on the ground. Raise the arm straight up on the side that the knee is bent. Rotate your body to the opposite side placing your arm and knee on...
Prone Press Up - Full Elbow Extension
HOW : Begin by lying on your stomach with your elbows bent at your side and your palms down on the ground with your hands by your shoulders. From here, exhale as you push into the ground lifting your chest off of the ground while...
Hooklying March - Foam Roller, Anti-Rotation
HOW : Begin by lying on a foam roller. Your head, back and hips should all be centered on the roller. Bend your knees and place your feet flat on the floor with your hands out slightly from the roller for support. From here, bring...
Side Lying Femoral Nerve Tensioner
HOW : Start by lying on your side and placing a band or strap around the foot that is on top. Tension the nerve at the bottom by bending your knee and pulling your foot with your top hand pulling the strap backwards. At the...