The Fundamental Movements to SAVE Back Health
Why this element of the course is so important?
The Prone Relaxation Exercise
Prone Relaxation Exercise with Bad Shoulder/Stiff Upper Back
Understanding Neutral Spine
Understanding How to Brace the Spine
The Short Stop Squat
The Hip Hinge
The Squat
The Lunge
The Braced Twist
The Importance of Walking
Fundamental Movements - Conclusion
Daily Spine Hygiene - Introduction
Why this is so important
Morning Considerations - The First 30 Minutes
Sleeping - Faulty & Optimal Movement
Standing Up From Bed
Brushing Your Teeth
Rinsing Your Mouth
Getting Safely Off The Toilet/Rising from a chair
How to Open a Door Safely
Slavic Soldier Stance
Getting safely down and up from the floor
Cat Camel Exercise
Golfers Lift
Putting your socks & shoes on safely
Putting socks and shoes on when in acute pain
Walking
Getting in and out of the car
Standing pushing object
Picking up light/heavy objects
Seated posture at desk chair
Slouching on the couch
Copy of Daily Spine Hygiene Conclusion
How to get the best out of this part of the course
How to use this course
Download your exercise planning tool HERE!
Before you begin...
Introduction
Download your exercise program guide HERE!
Prone Lying Relaxation Exercise
The Bird Dog - No Hold
Side Plank Lower Leg Bent
McGill Curl-up - No Hold
Box Squat
Walking
Glute Clamshell holds
Glute Bridge - No Hold
Exercise Regressions
Prone Lying Relaxation - When Suffering From Shoulder Issues
Bird Dog - Floor Slides
Side Lying Double Leg Raise
Side Lying Single Leg Raise
Short Stop Squat
Glute Bridge With Feet Raised
Exercise Progression
Glute Bridge With Hold
Exercise Program One - Conclusion
Introduction
Download your exercise program guide HERE!
Prone Lying Relaxation
Bird Dog 5 Sec Holds
Side Plank
Plank
Goblet Squat
Walking
Glute/Piriformis Stretch
Quad Stretch
Fixed Pelvis Hip Rotation Standing
Standing Banded Glute Kick Back
Glute Bridge - Single Leg Raised
Exercise Regressions
Side Plank Lower Leg Bent
Plank on Knees
Exercise Program Two - Conclusion
Introduction
Download your exercise program guide HERE!
Prone lying Relaxation
Walking
Glute/Piriformis Stretch
Quad Stretch
Bird Dog with Band
Side Lying Hip Thrust - Hold
Alternating Single Arm Plank
The Raised Sumo Deadlift - High
The Raised Sumo Deadlift - Low
Monsterwalk
Glute Bridge on Ball - Raises
Exercise Progression
Side Lying Hip Thrust - Dynamic
The Glut Bridge on Ball - Roll Away
Congratulations!
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