Exercise Library
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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 stiffness...
Incline Adductor Side Plank
HOW: First find a sturdy elevated surface that will support your body weight. Next, get into a normal side plank position with your top foot in front of your bottom foot and your elbow on the elevated surface. Engage your adductors and push your top...
Half Kneeling Hip Extension
HOW: Start in a half-kneeling position with one knee down. The first step is to posteriorly tuck your pelvis by imagining you're tucking a tail between your legs. Next, keeping this tuck, squeeze your glutes and core very hard and drive your hip forward, into...
Side Plank - Feet Apart
HOW: Begin the exercise by laying on your side. Place your top foot in front of your bottom foot. Push both feet into the ground to lift your body up into a full side plank. Keep your body in one straight line from your heels...
Adductor Side Plank
HOW: First get into a normal sideplank position with your top foot in front of your bottom foot. Engage your adductors and push your top foot hard into the ground. Then take your bottom foot off the ground so just your top leg is holding...
Mountain Climber - Slow
HOW: Begin in a high plank position making sure your shoulders, hips, knees, and ankles are in a straight line. Keep your core engaged then lift one leg up and drive the knee towards your chest. Return and repeat with the other side. FEEL: You...
Captain Morgan
HOW: Begin in a single leg squat position with one leg up against the wall. Drive both knees out making sure the foot supporting your weight does not roll outward. Lean close to the wall without making contact with your hips or your shoulders, the...
Star Side Plank - Hip Dip
HOW: Begin in a star side plank position on your hand with your feet, knees, hips, and shoulders in a straight line. Elevate your top leg for the entirety of this exercise. Slowly lower yourself to allow your hips to tap the floor then push...
Medial Load And Lift
HOW: Place your hand up against the wall at about shoulder height. Slowly lower yourself on the leg closest to the wall by reaching your elevated foot back, then explode up driving the elevated knee towards the ceiling. Lean into the wall for the entirety...
Double Exchange - Wall Supported
HOW: Begin standing up with your hands against a wall with one knee up towards your chest. Drive the elevated leg down towards the floor then quickly exchange legs back to the starting position. This movement should be performed quickly and with power. Lean up...