Precision Rehab and Recovery

Looking to take your pelvic tilts to the next level⁉️
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Let’s work core and shoulder stability at the same time with this new exercise😁
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How to perform:

1️⃣ Lay down onto your back close to a wall

2️⃣ Place hands overhead on wall with a light bend in your elbows

3️⃣ Perform a pelvic tilt by tucking hips forward and drawing belly button in

4️⃣ Bring legs up to 90 degrees and lightly press into wall with your hands

5️⃣ Begin to slowly drop heel towards the floor

Turning up the 🔥🔥🔥 today with a new rehab move💪🏼 Want to take your bird dogs to the next level? Let’s add a row! Exercise is great for strengthening the multifidus and protecting that spine!

Here’s how to perform the exercise:

1️⃣ Come down onto all fours and perform a pelvic tilt

2️⃣ While maintaining a braced core, extend one leg back with a strong heel (toes pulled towards you)

3️⃣ Begin with a small weight, and with the opposite hand begin to perform three rows while minimizing movement in the body

Still too easy for you?? Add one of the three below⬇️

🚨Increase reps for rows

🚨 Increase dumbbell weight

🚨 Add a bosu under knee to increase core control

McGill Curl Up💪🏼
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The #️⃣1️⃣ exercise you should be doing for your low back‼️
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How to perform:

1️⃣ Lay down onto you back with legs extended

2️⃣ Bend one knee - if one side gives you more pain, try bending the knee on affected side

3️⃣ Place hands under low back

4️⃣ Brace core by drawing belly button in towards spine

5️⃣ Lift elbows

6️⃣ Lift head 1-2 inches off the ground

Perform 5 sets of 5 seconds and feel the 🔥🔥🔥 in your core👍🏻
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GLUTE BURNER🔥🔥🔥
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How to get those glutes activated before your workout?? Try 2x10 reps of these Prone Skydivers for the best glute warmup‼️
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How to perform:

1️⃣ Lay down onto your stomach and bring knees wide while keeping the soles of your feet together

2️⃣ Perform a pelvic tilt by drawing belly button away from the ground

3️⃣ Squeeze the glutes and lift the knees off the ground

One of the best glute workouts I’ve done! Try this out at 🏠 and let me know what you think😁
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BOSU🌀SURGE
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In love with my new equipment from BOSU! Fill up the container with water for up to 25 lbs of weight‼️
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This piece of equipment can be utilized for everything including strength building, stability, and power💪🏼
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Follow along this week as we break down new exercises you can use with your BOSU SURGE😁
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Check out this KILLER ab workout! Complete 10x pull throughs on each arm and feel that 🔥🔥🔥
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How to get up off the ground after laying on your back🤔
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Many adults struggle getting up from the ground due to back pain. How do you get up without provoking pain in your back? Follow these steps below⬇️
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1️⃣ Bend one knee towards you, keeping other leg extended

2️⃣ Roll over on the straight leg while bracing core to prevent spinal twisting

3️⃣ Plant knee on the ground and stiffen shoulder to prop up onto your elbow

4️⃣ Pull knee through so you are on all fours (prevent bending the spine)

5️⃣ Walk hands up onto knees while trying to maintain a flat back

6️⃣ Stiffen back as you push down into arms

7️⃣ Pull hips forward while bringing one foot forward into a kneeling position

8️⃣ Squeeze glutes and push through heel into standing position

‼️TIP‼️ Try to minimize spinal flexion (bending forward) as much as possible when trying to get off the ground to prevent unnecessary loading of your back - use those GLUTES & CORE!!
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Hamstring Strengthening💪🏼🔥
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Many of us hear how important it is to stretch and lengthen your hamstrings - as this can be a prime contributor to low back pain. However, we rarely hear the importance of strengthening these muscles.
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Your hamstrings aid in daily activities such as walking, running, and jumping. They also act as the antagonist to your quads - for instance, they aid in decelerating the knee during extension.
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So don’t forget to strengthen your hamstrings! It’s important to maintain well-balanced musculature to prevent or minimize injury.
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How to perform➡️

1️⃣ Lay down onto your stomach and place a band around your ankles

2️⃣ Pull your toes towards you to create a strong heel

3️⃣ Slowly curl your leg up - bringing heel in towards glute

TIP‼️
Be slow on the extension portion of the exercise. Eccentric movements are vital for building strength but may leave you a little more sore🥴
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The Lock 🔒 Clam Shell
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Andrew Lock is one of the most well known and innovative physiotherapist in the world. He has been a huge influencer in the way I approach rehab treatment. The only way we progress in anything in life is by challenging what we know to find a new, better way. And this might go totally against what you previously thought.
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The common clam shell involves excessive hip flexor engagement which results in less activity from the glute med - which we are trying to work in this exercise! He has innovated this exercise to MAXIMIZE glute engagement. Here’s how to do it:

1️⃣ Lay on your side with legs extended

2️⃣ Cross the ankle of the top leg over the Achilles of the leg on the floor

3️⃣ Tilt the pelvis slightly forward so the hip is angled down towards the floor

4️⃣ Lift the top leg and feel the glute turn on✅

Try this exercise out at home and notice the difference between a normal clam shell and the clam shell💪🏼💯
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