Bird Dog

Muscles Targeted & Description

Muscles Targeted:

Longissimus (Back Extensor), Iliocostalis (Back Extensor) & Multifidus (Back Extensor)

Description:

Step 1

    • Get on your hands and knees, with your hands in line with your shoulders and your knees in line with your hips. Engage your abdominal muscles by pulling your belly button in toward your spine.

Step 2

    • Lift your right arm overhead, and extend your left leg behind your body, so both your arm and leg are in line with your torso.
      Hold this position for 10-15 seconds, then lower back to starting position.

Step 3

  • Repeat with the opposite arm and leg by lifting your left arm and right leg to complete one rep, and perform three sets

Front Plank

Muscles Targeted & Description

Muscles Targeted:

Erector Spinae, Back Extensor, Rectus Abdominus (abs), Back Extensor, Transverse Abdominus

Description:

Starting Position

  • Lie prone (on your stomach) on an exercise mat or floor with
    your elbows close to your sides and directly under your
    shoulders, palms down and hands facing forward.
    Contract your quadriceps to extend your legs and dorsiflex
    your ankles (pull toes towards your shins).
    Contract your core and abdominal muscles to stiffen your
    torso.

Upward Phase

  • Slowly lift your entire torso off the floor or mat, maintaining a
    stiff torso and legs. Avoid any arching (sagging) in your low
    back, hiking (upwards) in your hips or bending in the knees.
    Avoid shrugging your shoulder and keep your shoulders
    positioned directly over your elbows with your palms facing
    down.
    Continue to breath while holding this position for a specified
    time (5+ seconds).

Downward Phase

  • While maintaining a stiff torso and extended knees, gently
    lower your body back towards the mat or floor before relaxing.

 

 

Side Bridge

Muscles Targeted & Description

Muscles Targeted:

Longissimus (Back Extensor), Iliocostalis (Back Extensor) & Multifidus (Back Extensor)

Description:

Step 1

  • Lie on one side with the legs straight. The elbow should be used to support the upperbody. Keep the elbow directly beneath the shoulder. The other hand can rest on the hip or waist area.

Step 2

  • Lift the hips off the groud untiil the body is perfectly straight. Hold for 10-15 seconds.

Step 3

  • Slowly lower the hips to the ground. Note: Never let the hips rotate forward during the side bridge. The body should be perfectly aligned at all times

 

Wall Angels

Muscles Targeted & Description

Muscles Targeted:

Calves, Achilles Tendon & Plantar Fascia

Description:

Step 1

  • Stand with your back against a wall, your elbows tucked in and your arms raised with your palms facing forward.

Step 2

  • Keep your elbows and wrists on the wall as you slowly raise your arms above your head.

Step 3

  • Slowly lower your arms to the starting position, with your elbows tucked in.

Chin Tucks

Muscles Targeted & Description

Muscles Targeted: Deep Neck Flexors

Description:

Step 1

  • Sit up as tall as possible and look straight ahead.

Step 2

  • Slowly tuck your chin in toward your neck, as if you are trying to give the appearance of a double chin.

Step 3

  • Hold this position for at least 10-15 seconds, and then relax.

TYI

Muscles Targeted & Description

Muscles Targeted: Scapula Stabilizers

Description:

Step 1

  • Bend your knees & stick your buttocks out. Flex your body forward 90 degrees at the hips so your back is horizontally flat. Point your thumbs up & slowly raise your arms to the side at a 90 degree angle, so that you make the Letter T. Hold position for 5-10 seconds.

Step 2

  • Point your thumbs up & slowly raise your arms up at a 45 degree angle, so that you make the Letter Y. Hold position for 5-10 seconds.

Step 3

  • Point your thumbs up & slowly raise your arms above your head so you make the Letter I. Hold position for 5-10 seconds.

Lunges & Star Excursions

Muscles Targeted & Description

Muscles Targeted: Quadriceps , Hamstrings & Glutes

Description:

Step 1

  • Step forward with one leg and lower your upper body down by bending your leg. You should have about two to two and a half feet between your feet. Do not allow your knees to go foward beyond your toes as you come down. Keep your shin perpendicular to the ground.

Step 2

  • Push back up.

Step 3

  • Repeat with the other leg, or do all the repetitions with one leg and then switch

Star Excursion Description:

Step 1

  • Start with right foot & lunge straight forward, and push back up
  • Lunge forward & 45 degree to the right, and push back up
    Lunge to the right side, and push back up
  • Lunge backwards & 45 degrees to the right, and push back up
  • Lunge straight backwards, and push back up.

Step 2

  • Still using the right foot, return to the start by lunging straight
    back, and push back up
    Lunge backwards & 45 degrees to the right, and push back up
    Lunge to the right side, and push back up
    Lunge forward & 45 degree to the right, and push back up
    Start with right foot & lunge straight forward, and push back
    up

Step 3

  • Repeat the sequence with the left foot.

Heel Drops

Muscles Targeted & Description

Muscles Targeted: Calvess

Description:

Step 1

  • Stand on a step with your body weight supported by the non- targetting foot.

Step 2

  • Gently touch the step with the toes of your targetting foot. Lower yourself down as you shift your weight from the non- targetting foot to the targetting foot.

Step 3

  • Slowly return to the starting position by re-shifting your body weight back to the non-targetting foot.

Wallbangers

Muscles Targeted & Description

Muscles Targeted:

Gluteus Medius
IT Band
Glute

Description

Step 1

  • Stand 1 foot away from a wall.

Step 2

  • Slowly squat down and shift your hip towards the wall. Stretch your arms in the opposite direction away from the wall as you are squatting down.

Step 3

  • Slowly raise back up to the starting position.

Brugger’s Position of Relief

Muscles Targeted & Description

Muscles Targeted:

Lower Trapezius
Mid Trapezius
Romboids

Description

Step 1

  • Spread your arms out wide and expand your chest.

Step 2

  • Point your thumbs down.

Step 3

  • Repeat with the other leg, or do all the repetitions with one leg and then switch.

ADIM

Abdominal Drawing in Maneuver

Muscles Targeted & Description

Muscles Targeted:

Core Abdominal Muscles

Description

Step 1

  • Kneel down and place your hands on the floor

Step 2

  • Tighten up your abdominals by imagining that your belly button is being drawn back towards your spine..

Step 3

  • Hold this position for 10 seconds

Scapular

Setting

Muscles Targeted & Description

Muscles Targeted:

Lower Trapezius

Mid Trapezius

Description

Step 1

  • With your arms beside your body, slowly squeeze your shoulder blades together. (Imagine that you are squeezing a pencil between your shoulder blades.)

Step 2

  • Lower your shoulder blades downwards as you continue to maintain the squeeze position

Step 3

  • Hold this position for 10 seconds


Chin Tuck

Muscles Targeted & Description

Muscles Targeted:

Gluteus Medius

IT Band

Glute

Description

Step 1

  • Stand 1 foot away from a wall

Step 2

  • Slowly squat down and shift your hip towards the wall. Stretch your arms in the opposite direction away from the wall as you are squatting down.

Step 3

  • Slowly raise back up to the starting position.


 

Chin Nod

Muscles Targeted & Description

Muscles Targeted:

Lower Trapezius

Mid Trapezius

Romboids

Description

Step 1

  • Spread your arms out wide and expand your chest.

Step 2

  • Point your thumbs down.

Step 3

  • Repeat with the other leg, or do all the repetitions with one leg and then switch


Dead Bug

Muscles Targeted & Description

Muscles Targeted:

Gluteus Medius

IT Band

Glute

Description

Step 1

  • Stand 1 foot away from a wall

Step 2

  • Slowly squat down and shift your hip towards the wall.
    Stretch your arms in the opposite direction away from the wall
    as you are squatting down.

Step 3

  • Slowly raise back up to the starting position.


 

One Legged Squat on a Decline

Muscles Targeted & Description

Muscles Targeted:

Lower Trapezius

Mid Trapezius

Romboids

Description

Step 1

  • Spread your arms out wide and expand your chest.

Step 2

  • Point your thumbs down.

Step 3

  • Repeat with the other leg, or do all the repetitions with one leg and then switch