Video Tag
Lumbar Herniated Disc
Split Stance Hold - Lateral Trunk Flexion
HOW : Begin standing with one foot flat in front of you and the other behind you with your toes pushing into the ground. Maintain that position as you put both arms straight up overhead. From here, Bend to the side as you keep your...
Standing Thoracic Side Bend
HOW : Place one hand on your side in the rib area. Reach up and over your head with the other arm slightly pushing into the body with the arm on your side. Create a stretch on your side and continuously go back and forth...
Standing Multi-Segmental Rotation
HOW : Bring your feet all the way together in a standing position. Rotate your upper body to one side while keeping your feet flat and your hips facing forward. Try to look behind you while rotating your shoulders with you. Breathe normally as you...
Standing Lumbar Extension
HOW : Place your hands on the top of your glutes. Exhale your breathing as you slowly extend your back as your hands are pushing into your hips. Inhale at the starting position and exhale as you are extending back. FEEL : You should feel...
Scorpion Stretch
HOW : Begin by lying on your stomach with your arms straight out to the side. Keep your upper half on the ground as you lift one leg up and over the other leg tapping the toe, and returning. Alternate each leg going back and...
Hook Lying Pelvic Clock
HOW : Begin by lying on your back and bending your knees, putting your feet flat on the ground. Move just your hips from 12 to 6 motion rotating your pelvis up and down. Reset and then move your pelvis from a 9 to 3...
Bird Dog - Same Side
HOW : Begin on your hands and knees. In this position, you will balance on the opposite arm and leg. The more narrow your setup is, the easier this will be, just focus on the weight shift noted in the video. Keep your back flat...
Bird Dog - Bear Position
HOW : Start on all fours with your knees under your hips and your elbows under your shoulders and hands on the ground. Put your toes into the ground, then push into it lifting your body slightly off of the ground. The wider you are...
Supine Hip Flexion - AROM , Swissball
HOW : Start by lying on your back with a swiss ball underneath your feet. With your legs together, slightly push into the ball with your heels and bring your knees up towards your chest. FEEL : You should feel your hip muscles working. COMPENSATION...
Table Top Isometric Hold
HOW : Begin by lying flat on your back with your knees bent and feet supported on the ground. To perform the exercise, flatten your low back into the ground, then while maintaining this position lift your legs into the air so that your knees...