McKenzie Extension Exercise
Technique Start position: • Lie on your stomach, and prop yourself on your elbows, lengthening your spine • Keep your shoulders back and neck long Action: •...
Superman Exercise
Technique: Strengthens back, lower back and glutes Lie on stomach, arms reached out past your head with palms and forehead on floor Tighten abdominals Lift one arm (as you...
The Bridge
Technique: To improve core strength of several muscles in combination, try a bridge; • Lie on your back with your knees bent. Keep your back in a neutral...
The Birddog Exercise
Technique: Begin on all fours, hands directly under your shoulders and knees directly under your hips Keep head aligned with spine (to help avoid tilting head, look at floor)...
The Plank
Technique: The basic plank exercise, also called a hover, is the starting place if you want to improve your core strength and stability. Begin in the plank position...
Standing Lateral Side Stretch
Technique Stand straight with legs slightly open (about shoulder width apart) Hands at the side of the body Slowly bend the body to one side (side bend ),...
Back Stretch
Technique • Position yourself on the floor on your hands and knees • Pull your stomach in around your spine, lower back, shoulders and neck, letting your head...
Hamstring Stretch
Technique Stand Keep one leg on ground; put one foot on chair or a step with leg straight Bend forward at the hip. Hold for 30 seconds Repeat...
Lower Back Stretch
Technique Lying on your back, bend both knees with the feet flat on the ground Bend the right knee like a figure four, with the outer left ankle...
Two Knee Twist
Technique Lying on your back, bend your knees into your chest and bring your arms out as a T As you exhale, lower your knees to the...
Shoulder Retraction
This is another exercise for resetting your shoulder position and posture. The good thing about this exercise is that it can be done anywhere, and does not require...
Shoulder Repositioning
Technique: Very slowly the muscles at the front of their chest should relax, allowing the shoulders to drop backwards, towards the floor. • When your shoulder has started to “defrost”...
