LOW BACK + HIP

 

 cat camel exercise for lumbar and thoracic spinal health

Cat Camel

Mobility

The Cat Camel exercise is a non-impact movement to help improve range of motion in your mid and lower back.

Gluteal Stretch

Stretching

The low back and gluteals work in synergy in our posterior chain, so by stretching the gluteals we can alleviate symptoms in the low back

Clams

Strengthening

Clams exercise is used in rehabilitation to strengthen gluteals.

 

lumbar rotations

Lumbar Rotations

Mobility / Gentle Strengthening

Lumbar rotation exercise is a gentle core control movement that also stretches low back muscles

Hip hinge

Hip Hinge

Mobility

The hip hinge helps increase bending around the hips while maintaining straight back posture

Bridging exercise on the floor to strengthen gluteals

Bridge

Strengthening

Bridging exercise to strengthen up both sides of the gluteals at the same time.

 

Hip flexor stretch

Hip Flexor Stretch

Stretching

Stretching out the hip flexors can help decompress the spine and reduce low back pain.

Single leg hip hinge

Single Leg Hip Hinge

Balance / Strength / Mobility

A progression on from Hip Hinge, by standing on one leg it challenges your strength and balance more.

KNEE

 

Inner range quads

Inner Range Quadriceps

Strengthening

A non-weight bearing exercise to start activating your thigh muscle.

 

muncies

Muncies

Strengthening

A progression on from Inner Range Quadriceps

 

physiotherapist demonstrating lunge exercise

Lunges

Strengthening / Balance

Lunges is a multi-joint exercise that focuses on gluteal and quadriceps strengthening. It also challenges our balance as well.

CALF + ACHILLES

 

exercise demonstration

Eccentric heel drop

Strengthening

Rehabilitation of the achilles tendon.

 

 

 

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More Videos Coming soon...

SHOULDER

 

link to youtube

Weight Bearing

Shoulder Flexion 

Range of motion / Minor strengthening

Improves shoulder flexion (upwards movement) and strength