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Bird/Dog- Low back and core
Works on core strength and control, also works on extremity dissassociation. Try to limit movement through the torso and focus on moving the limbs only.
Dead bug-
Works on core strength and control, also works on extremity disassociation. Can be used is low back rehab. Avoid letting the low back arch off the floor
Axe Chops-
Works on core and shoulder girdle strength. Rotate through the upper back while trying to maintain tension through the core, keeping the arms locked out
Thoracic rotation and overhead mobility-
This is a great active drill to work on overhead mobility and thoracic rotation. Can be used in shoulder, neck and low back rehab.
Bow n Arrow row-
Works on upper back and neck mobility as well as scapular/shoulder strength as well as lumbar rotation. Keep the knees together and on the floor.
Runners step downs-
This is a great drill to work on balance as well as hip strength. Excellent drill for runners to work on lateral hip strength
Hamstring slide out progression-
Can be done on hardwood or tile floors. Strengthens the glutes and hamstrings. Hamstring rehab.
Hip Flexor march-
Targets the core as well as the hip flexors. Often times they are labelled as tight and needing stretching when strength is often needed.
Low back rehab-
This is a clip of the initial exercises I did after injuring my low back. More info in Feb,23, 2018 blog post.
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