McGill Big Four Exercises

by | Jan 6, 2013 | Core and Back, Exercises

Curl Up Start by lying down on your back.  Bend one leg while keeping the other straight and lying on the floor. Place your hands under the small of your back. Keep the neck in a neutral position throughout the exercise.  Now curl your body up. The movement should...

Foam Roller T-Spine

by | Jan 6, 2013 | Core and Back, Exercises, Shoulder

Beginner Position: Use 36 X 6 inch foam roll • Sit back on the foam roll place vertically under the full length of your back • Have your head and neck supported on roll • Bend your knees with your feet on the floor • Start with your arms at your sides and then raise...

Low Back Stretching

by | Jan 6, 2013 | Core and Back, Exercises

HIP FLEXORS From the kneeling position place weight on the knee to be stretched. Your front foot should be about 12” in front of back knee. Keep stomach muscle tight as you move your front knee over the foot. Hold the stretch for 30 seconds. HAMSTRINGS Place the heel...

Crocodile Breath Yoga Pose

by | Jan 6, 2013 | Core and Back, Exercises

Crocodile breath is a yoga exercise or technique for teaching and training diaphragmatic breathing. Start by laying face down with your forehead on the back of your hands. This is to make sure your neck is in alignment with the rest of your spine. Next, you will...

Third World Squat

by | Jan 6, 2013 | Exercises, Hip and Leg

You’ll notice that in third-world countries, there will be a lot of situations where people are hanging out or working, and rather than sitting or kneeling down, they squat. They can sit like this comfortably for hours. It seems like a simple thing and can be...

The Clam

by | Jan 6, 2013 | Exercises, Hip and Leg

The Clam is an exercise that is meant to target an important stabilizing muscle of the hip and pelvis, namely the Gluteus Medius muscle (a.k.a. G. Med). G. Med is important for handling the forces that travel up the legs from the feet. When properly stabilized, the...