Exercise Library
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Bilateral Knee Drop
WHY: This exercise will introduce rotation to your body. This is great for improving hip and low back mobility. A secondary benefit here is getting your abdominal muscles to activate. HOW: While laying on your back with your knees bent, slowly drop your knees to...
Contralateral Supine Nerve Glide
WHY: This exercise is great to introduce movement to the nerves in your lower extremity. HOW: While laying face up bring one knee in towards you chest. This should be the opposite leg to the side in which you are experiencing your symptoms. While your...
Quadruped Rock Back
WHY: This exercise will teach you how to maintain a neutral or straight low back as your move your hips and shoulder. This is key as you get in and out of a chair, perform squats, and walk up and down stairs. Learning how to...
Tall Plank Shoulder Tap
HOW : Start in the tall plank position. Drive your hands into the ground and also imaging driving your elbows into the ground. This is your stable base position. Keeping the core and shoulders engaged and strong, slowly lift one arm and tap your opposite...
Seated Thoracic Mobilization - Towel
HOW : Place a rolled up towel roll, shirts, or any other fabric. The goal is to make a ‘fulcrum’ that we can use to mobilize your mid back similar to a foam roller. Place the object in your mid back and drive the upper...
QL Stretch on Box
WHY: The QL, or quadratus lumborum, is a big and powerful muscle in your lower back that often becomes tight or guarded in those with low back pain. It’s helpful to stretch this muscle and it can provide some instant relief as well! HOW: Sit...
Full Plank with Alternating Leg Lifts
WHY: The goal of the plank is to work on your core stability. Adding in the alternating leg lifts further challenges your core stability. HOW: Assume the plank position on your elbows and toes. Keeping everything in your body tight and braced, slowly lift one...
D2 Shoulder Flexion - Band
HOW: Get a band anchored down by the ground and stand next to the anchor but turn your body 90 degrees from it. Hold the band with your arm that is further away from the anchor. Spread your feet so that they’re a little more...
Shoulder Internal Rotation Stretch - AAROM, Dowel
HOW: The goal of this exercise is to use your opposite arm as much as possible to facilitate improving the desired motion. Hold onto a stick or something light behind your back that is long enough to hold in both hands . You will have...
Shoulder External Rotation - AAROM, Dowel
HOW: The goal of this exercise is to use your opposite arm as much as possible to facilitate improving the desired motion. Hold onto a stick or something light that is long enough to hold in both hands. You will have both palms facing up...