Exercise Library
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Reverse Snow Angel
Reverse Snow Angel . Here is a GREAT exercise for improving strength and control of your scapular stabilizing muscles at it’s end end ranges of motion. We recommend this typically before any upper body workout ESPECIALLY for you overhead athlete’s. . To perform this exercise:...
Bridge With Superband
Advanced Bridge . Here is an extremely difficult version of a bridge that requires much more hip stabilization compared to a traditional bridge. . To perform this Exercise: 1️⃣Bridge Up, ideally with lifting the pelvis higher than I demonstrate & with more knee flexion than...
Bridges + Progressions
Episode 536: Level up your Bridge! . Individuals with back and hip pathologies are often taught to perform bridges in the hook-lying position, elevating the pelvis off the floor. This exercise is particularly useful for facilitating pelvic motions and strengthening the low back and hip...
Developmental Kinesiology Compilation
Developmental Kinesiology Compilation . This post on Developmental Kinesiology is meant to train muscles through purposeful movements. Some of you may know this as “Dynamic Neuromuscular Stabilization,” (DNS). DNS is originated by Pavel Kolar, who was known as one of the best student of the...
Drills to Master the Single Leg RDL
As we've highlighted before, the single leg deadlift is one of my absolute favorite exercises for Rehab purposes because you get phenomenal posterior chain recruitment. It is also a great exercise because single leg stability is absolutely vital for injury prevention as well as sports...
Hip Mobility Compilation
How to Improve your Hip Mobility! . The hip is a ball and socket joint with 27 muscles that cross it to control its many planes of movement! Some muscles act as primary movers while others act as dynamic stabilizers of the hip. When the...
Thoracic Extension Strength
Episode 517: Swiss Ball Thoracic Spine Extension . Once you have improved mobility within your thoracic spine (as shown in the previous post), you will want to be able to maintain that position. This position is held with those paraspinal muscles that go up the...
Wall Angel Performed Correctly
How to perform a Wall Angel . Excessive thoracic spine flexion—also known as excessive kyphosis—may contribute to issues up the kinetic chain to the shoulders and neck or down the kinetic chain to the lower back. With the hunched over position that most of us...
Core Strengthening In 3 Planes
The spinal stabilizing system consists of 3 components: 1️⃣Neuromuscular control (Neural elements) 2️⃣Passive Subsystem (osseous/ligamentous elements) 3️⃣Active subsystem (muscular elements) Muscle strength isn’t the only factor when it comes to spinal stability. It is imperative to have proper sensory input to alert the central nervous...
Reformer Tall Planks and Shoulder Taps
Planks and all their variations (e.g. shoulder taps) are among my favorite ways for working on shoulder stability. In closed chain, you can really build up tension throughout the shoulder girdle. I usually like to use the verbal cue of "screw your hands into the...