Exercises for our Video Series 2020

Exercises for our Video Series 2020

Video 1: Low back exercises while lying down

Posterior pelvic tilt

  • Knees bent up and feet flat on ground
  • Flatten you back down into the ground while drawing in your belly button
  • Should be a small movement
  • Back muscles should feel relaxed as you do this
  • 3 sets of 10, work up to holds while breathing

Bridges

  • Knees bent and feet flat on ground, feet and knees in line with your hips
  • Squeeze through your glutes and drive your hips up towards the ceiling
  • If you feel a cramp, bring your feet in closer to your body
  • Make sure your knees stay in line with hips and they don’t dive in
  • 3 sets of 10

Sidelying clams

  • Lie on your side with knees bent up towards chest
  • Keep feet and knees stacked on top of one another
  • Lift your top knee towards ceiling keeping ankles together
  • Don’t roll backwards
  • 3 sets of 10 on each side

Video 2:

Low back pain exercises while standing

Single leg stance

  • Stand near kitchen counter or something sturdy
  • Stand on one leg
  • Keep hips even by squeezing your glutes
  • Start with 10 seconds and work your way up to 1 minute

Standing hip abduction

  • Stand near kitchen counter
  • Stand on one leg and kick the opposite leg out to the side
  • Don’t lean to the side
  • Keep foot pointing forward
  • 3 sets of 10 on each side

Squats

  • Stand near kitchen counter if needed
  • Start with knees and feet hip width apart with feet pointing forward
  • Slowly sit your bottom backwards like you are sitting in a chair
  • Keep your knees in line with your 2nd toe, don’t go in or over your toes
  • Start off with a small movement and work towards 90 degrees
  • 3 sets of 10

Video 3: Neck pain exercises while lying down

Chin tuck

  • Lying flat on ground or on bed with 1 pillow
  • Gently push your chin straight down into the ground/pillow
  • Will look like a slight nod
  • 3 sets of 10

Supine punches

  • Lying flat, keeping neck in good neutral position
  • Straighten out your elbows and bring arms up towards ceiling
  • Punch towards the ceiling by rounding out your upper back
  • 3 sets of 10
  • Can make harder with 1-5# weights

Video 4: Neck pain exercises standing

Rows/scap squeezes

  • If you have a theraband, use that
  • If not, use soup cans or something light
  • Stand tall with good posture by setting shoulders down and back
  • Start with arms outreached lower than shoulder height
  • Squeeze shoulder blades and bring bent arms back towards your trunk
  • 3 sets of 10

Lateral arm raises

  • Start with good posture with shoulders down and back
  • Use light weights or canned goods
  • Keep elbows bent at 90 degrees
  • Lift arms up towards ceiling like you have “wings”
  • Do not let your elbows go higher than shoulder height
  • 3 sets of 10

Pec/chest door stretch

  • Single arm door stretch
    • Find a wall and place your forearm on the frame
    • Keep elbow lower than your shoulder
    • Use opposite leg to step away to feel slight stretch in front of chest
    • If painful, lower your arm down as much as you need
    • Hold for 30 seconds, 2x
  • Double arm door stretch
    • Find a doorway and place both forearms on the frame
    • Place one foot in front (does not mater which foot) and gently lean forward for a slight stretch
    • Hold for 30 seconds, 2x

Exercise routine Level 1 Lower body

Warm up: 2-3 minutes

  • Walk around your home or performing standing marches in place

Circuit

  • 10x sit to stand
    • Use dining room chair or couch to stand up and sit back down
    • Use kitchen counter if needed
  • 10x calf raise
    • Standing with support if needed
    • Rise up on to your toes
  • 10x hip abduction kicks
    • Stand on one leg and kick opposite leg out to side
    • Repeat on other side
  • 10x hip extension kicks
    • Stand on one leg and kick opposite leg out to the back
    • Repeat on other side
  • 10x step ups
    • Step up onto 1 step and step back down
    • Repeat on other side
  • Rest for 1 minute
  • Repeat 2-3 times

Recover and rest

Exercise routine Level 2 Lower body

Warm up: 2-3 minutes

  • Walk up down your stairs or around your house

Circuit

  • 10x body weight squats
    • Can use weights if you have them
  • 10x single leg calf raise
    • Rise up onto toes of one foot, maintaining your balance
    • Repeat on opposite side
  • 10x lateral touchdowns
    • Use one step and keep one leg on the step
    • Slowly lower your opposite leg down towards the ground
    • Sit back into it so your knee does not dive forward or in
    • Do not put weight onto the lowering leg
    • Repeat on the other side
  • 10x reverse lunges
    • Step back with one leg and drop down so both knees are at 90 degrees
    • Step back to starting position
    • Repeat 10x on one leg and 10x on the other leg
  • 10x curtsy lunges
    • Remain stationary on one leg
    • Drop other leg back/side to perform a curtsy
    • Bend front and back knee to around 90 degrees
    • Repeat 10x on one leg and 10x on the other leg
  • Rest 1 minute
  • Repeat 2-3 times

Recover and rest