Exercise Library
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Centered Ground Object Lift
WHY: This exercise will help with building carrying and lifting strength. HOW: Get a moderate-weighted object set-up on the ground centered in front of you. Stand as close as you can to the object, the closer it is the less your back has to work....
Pelvic Circles
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 low back pain now and in the future. This exercise also promotes motion in this region and can help...
Bird Dog With Drawing Squares
WHY: This exercise will help to teach you low back awareness, strengthen your back muscles, and promote trunk stability. HOW: Get set-up on your hands and knees and place your spine in a neutral position between anterior and posterior pelvic tilt. While keeping the rest...
Quadruped Alternating Shoulder Flexion
WHY: This exercise will help to teach you low back awareness, strengthen your back muscles, and promote trunk stability. HOW: Get set-up on your hands and knees and place your spine in a neutral position between anterior and posterior pelvic tilt. While keeping the rest...
Hook Lying Pelvic Clocks
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 low back pain now and in the future. This exercise also promotes motion in this region and can help...
Side Lying Hip Adduction Isometrics
HOW : Lie on your side. Squeeze your thigh and knee first, in particular, the inside part of your thigh. While maintaining the squeeze, slowly lift up your leg. FEEL : You should feel the muscles on the inside part of your thigh working. COMPENSATION...
Sidelying Hip Adduction
HOW: Lie on your side. Squeeze your thigh and knee first, in particular, the inside part of your thigh. While maintaining the squeeze, slowly lift up your leg. Then repeat. FEEL: You should feel the muscles on the inside part of your thigh working. COMPENSATION:...
Bridge - Adduction
HOW : Place a firm object like a ball between your legs and squeeze. Maintain this contraction the entire time while performing a bridge. FEEL : You should feel the muscles on the insides of your thighs and glutes working. COMPENSATION : Do not arch...
Standing Hip Adduction - Band
HOW : Stand on a slightly elevated surface if possible. Attach resistance to your ankle. Keeping your core engaged, slowly slide your foot across your body. FEEL : You should feel the muscles on the inside part of your thigh working. Furthermore, you should feel...
Lateral Lunge - Slider
HOW : Use a frictionless surface (ie magazine on carpet, pillow cloth on hardwood) under one foot - this will be the moving foot. Keeping all your weight on your opposite leg, slowly lower yourself and slide your foot out. Squeeze the inside part of...