30 Dec Child’s Pose
HOW: Begin on your hands and knees. Push back into a child’s pose, round your back within your tolerance. Focus on bringing your butt as far back as possible, ideally, your butt will touch your heels while dropping your chest towards the floor. Keep...
30 Dec Child’s Pose – Sideways Reach
HOW: Begin on your hands and knees. Push back into a child’s pose, round your back within your tolerance. Focus on bringing your butt as far back as possible, ideally, your butt will touch your heels. From this position reach your arms over to...
16 Dec Cobra Pose
HOW: Get set up on your stomach with your hands just outside your shoulders. Begin the exercise by pushing your hands into the ground then lifting your upper body and chest off the ground by extending your arms. Pull your body through and lift...
11 Dec Seated Thoracic Rotation
HOW: Get set up seated upright with your hands supported on your thighs. Begin the exercise by rotating your upper body side-to-side and repeat, listen to the video for tips and cues. As you rotate your body to the right, push your left shoulder...
11 Dec Seated Cat Cow
HOW: Get set up seated upright with your hands supported on your thighs. Begin the exercise by rounding your upper body and head/neck forward, letting your spine bend forward as your hands slide down your thighs. Reverse the motion to sit upright nice and...
11 Nov Seated Sciatic Nerve Glider – Head and Leg Movement
HOW: Get set-up seated and assume a slump position by letting your upper body round and slump forward. While maintaining this position, kick your leg straight and point your foot down as you simultaneously look up with your head and neck. Reverse the motion...
11 Nov Quadruped Multifidus Lift – Hip Extension
HOW: Get set-up in a quadruped position on your hands and knees, have one knee on an elevated surface. To begin the exercise, lift the leg off the ground that is not on the elevated surface and even out your pelvis and low back...
28 Oct Supine Pelvic Tilt
WHY: This exercise will help you to learn low back and pelvic body awareness. Learning body awareness in these regions is important when trying to manage pain now and in the future. This exercise also promotes motion in this region and can help with...
06 Oct Dead Bug – Legs Vertical
HOW: Start this exercise on your back in a 90/90 position of your knees and hips. Keep the small of your back pushed into the floor by activating your core. While maintaining core activation extend your legs out one at a time towards the...
06 Oct Prone Press Up
HOW: While laying on face down place both elbows on the floor at shoulder width. Driving into the floor with both of your forearms lift your chest up, creating an arch in the back. The closer your elbows are together, the higher you will...
