Client Resources
Movement Therapy
Movement therapy is a series of slow relaxed movements that provides self joint mobilizations. This simple series produces body movements in all 3 major planes of motion. They create relaxation in the muscles and allow joints and intervertebral discs to decompress. These can be done daily. They are performed in a slow and relaxed manner without any pain! Doing them before bed is a great time to do them.
Spinal Rotations - Done in 2 parts. Left and right rotation is one rep. Do minimum of 20 reps both part 1 and 2.
Hip Hikers - Each left and right hike up is one rep. Do minimum of 20 reps.
Side Slides - Sliding the top leg forward and backwards is one rep. Do minimum of 15 reps each side.
Cat Back - Each flex & extend is one rep. Do 20 reps.
Exercises Level One
This series of exercises is designed to be starting place. The exercises help to retrain long chains of muscles and build endurance. The goal is to be able to do 3 circuits with proper form. At this point, the body will be prepared for more dynamic exercises and progression. If pain occurs, try doing less range of motion. If pain still occurs, then stop doing that exercise and let me know.
Core Squeeze - In a table top position, spine in neutral curve, inhale and let abdominal muscles relax & drop to floor. Exhale & do a 360 squeeze in toward the spine w/o letting the spine move. Each inhale and exhale is one rep. Do 15 reps.
3 Point Back Extension - Do each position for up to 30 seconds. This is one set.
The Founder - Hold each position for 25 to 30 seconds. After the break, repeat one more time to complete one set.
Lateral Chain Abductions - The bottom arm should be perpendicular to the body rather than overhead. Each toe tap in front and behind is one rep, do 20 reps.
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Slow Motion Overhead Squat - Do 12 slow reps down to parallel thigh to floor if you can control with good form and no pain.
Plank with progressions - You must be able to do at least 60 seconds of standard plank confidently be adding any progressions! 60 second minimum is the goal for the progressions as well.
Active Stretches
The best and safest self stretch is an active version. This means contracting the muscles that get you into the range of motion. Exhaling going into the range and inhaling coming out of it. The comfortable end range should be 2-3 seconds only with the exhale.
Deep Hip Flexor Stretch - Do 10 reps each side.