This is an upgrade from the deep spiral bridge. Just the process of going from sitting on the ball to rolling out into the bridge is a great stability / motor control exercise. Biggest caution here is to make sure you’re keeping a neutral spine and not arching your low back. When done correctly […]
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Once you’ve mastered the ball bridge with 2 legs, the one leg bridge will definitely show you which side needs more work 🙂 This is especially important for training stability of trunk rotation which is very important for low back safety and disc protection. This is also a worthy goal if you have knees that […]
This is probably my #1 move for people with knee pain to strengthen the hamstrings. The hamstrings are often pegged as “tight muscles” for most people, but the tightness also causes weakness which causes more work for the back when you walk. Hamstrings are often referred to as “long and tight” or “locked long” […]
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The ability to do this move is one of the holy grails of functional movement because it requires maximum mobility of your hips, shoulders, and upper back along with excellent motor control and strength. Restoring and maintaining this ability as a daily practice will keep you strong and agile for many years to come. Obviously…you […]
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Great for re-awakening the ability of your shoulder blades to stabilize and prepare for strain free shoulder function. This also can help take tension out of your neck and shoulder shrugging muscles. Overall…it trains your ability to “stay open” and avoid the inward spiral of unhealthy, slumped posture. Download Video Download PDF
This is admittedly more advanced but should be possible for most. If you have an active disc issue where bending your spine forwards exacerbates your pain symptoms down the leg…skip this exercise. If you cannot even begin to do this, refer back to Modified Baby Back in module one. Dowload Video
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