Floor Cobra Start lying face down on the ground with your arms at your sides. Activate all your back muscles to raise your upper body off the ground. There are two separate things to focus on during the exercise. First, the low and mid back muscles will do most of the work raising your body […]

2-Leg Floor Bridge Lay on the floor (on your back) with your knees bent and upper body relaxed. Raise your body off the ground and lift your hips until you have a straight line from your shoulder to your knees. Going higher than this puts unwanted stress on the low back. Focus on tightening your […]

2-Leg Bent-Knee Hold Start lying on your back with your legs in the air (thigh perpendicular to the ground) and your knees bent to about 90 degrees. Activate your abdominals and flatten your low back and actively try to push it into the ground. The key to this exercise is maintaining this abdominal contraction throughout […]

Shoulder Rehab Exercises NOTE: These exercises are meant to be used only if you have minimal or no shoulder pain. If you have a moderate or severe shoulder problems, these exercises could make things worse. In those situations, the best thing to do is use ice, stretching, and work on improving your pain-free range of […]

Shoulder Rehab – Range of Motion (ROM) Evaluation and Stretches 1. Range of Motion (ROM) Evaluation – Move both shoulders through the largest possible ROM without pain. If you start feeling any discomfort, stop or shorten that motion. There are 2 goals during this process: Finding any movements that cause pain or where you have […]

Wide Leg Deadlift Stand with your feet wide apart. Have your midsection firm, chest out and shoulders back. With a dumbbell in each hand at arms length, bend over from your hips so that your dumbbells are in front of your ankles. Keep your dumbbells at arms length. Now squeeze your butt and hamstrings raising […]

Modified Catcher Squat Stand with your feet shoulder width apart, chest out and shoulders back. Have your arms out in front of you. As you squat down lift the heels of your feet up, keeping your toes and the balls of your feet on the ground. Only go as low as you can. Then raise […]

Walking Lunge With your chest out and your midsection firm, place your hands on your hips and step forward with a large stride. Bend both your knees as you lower your body downwards. Your back knee should be nearly touching the floor. As you are pushing up and virtually at the top of your lunge […]

Plie` Squat Stand with your legs and feet wide apart. Have your knees and toes pointed outwards. Keep your chest out, your midsection firm and head facing front wards. Holding one end of a dumbbell with both hands in front of you. Make sure your back is straight and don’t lean too far forward. Now […]

Step Ups off a Bench or Step Standing in front of your step or bench, start with your left foot first stepping up onto the bench, bringing your right foot up behind you, making sure that both of your feet are securely on the bench at the top of the movement. Now lower your right […]