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Perform this exercise throughout the day to counteract poor posture. You can hold the posture between 30 and 60 seconds and perform the exercise every 15 to 20 minutes, especially when you’re working!
This is a great exercise for runners, cyclists, and people who sit too often. This can help relieve low back pain and hip pain and can be performed throughout the day whenever necessary.
A great exercise to get you up and moving out of your chair to help relieve low back pain and low back tension, hip pain and hip tension, neck pain and neck tension, as well as shoulder pain and shoulder tension. Perform this exercise throughout the day to keep your spine healthy and happy.
A great warm-up for rock climbing, whether you’re headed to the crag or your local gym. Follow along for the first few times you try it, then adopt it as your own. Be sure to follow it up with easy climbing until you feel warm and ready to pull hard.
A great exercise for core, shoulder, and hip stability. Be sure to maintain deep breathing throughout the exercise
A progression from Bear Crawl Basics (you should start there). This exercise is great for shoulder, hip, and trunk strength and stability.
A challenging but basic exercise to improve shoulder blade / scapular mechanics.
The first three positions of the Turkish Get-Up with the screwdriver variations will help improve shoulder mechanics and stability.
A great neck exercise, working against gravity to help activate neck, shoulder, and upper back stabilizers.
This exercise helps to decrease neck, upper back, and shoulder pain.
Two great exercises for upper back mobility to help decrease stiffness and pain in neck and upper back.
This exercise can be done with or without a dowel, but the dowel helps to correct any mistakes or errors that are common with this exercise.
A great exercise for foot strength and stability to help decrease pain in the leg with all activities.
This is the first of multiple progressions of Dead Bug. Start here with this exercise.
If this is your first time doing this exercise, you should start with “Dead Bug Basics.” This is a great exercise for core and limb strength and stability.
This Rice Bucket activity is a simple and cheap way to relieve elbow pain (tennis elbow and golfers elbow), as well as increase strength in the forearm and grip.
The Dead Bug Advanced is a progression of the Dead Bug Basics and Standard activities.
The Wall Glide is an excellent activity that helps reinforce and improve posture, breathing, and shoulder alignment while moving the shoulder on a neutral spine.
The 3 Month Baby Pose is a great activity for relieving neck and shoulder discomfort, while improving posture and stability for the neck and shoulder.
Half Kneeling Balance is a great activity for improving balance, stability and mobility for the hips.
The Side Bridge is one of Stuart McGill's Big Three. The side bridge engages the hips, core and trunk, as well as challenging the stability of the shoulder.
Pulling or rowing is an important movement pattern, as it reverses the typical sedentary posture that we commonly see among our patients. Several Rowing Variations are shown in this video.
The Reach Roll and Lift is a great activity for relieving neck and shoulder discomfort as well as improving strength and mobility for the shoulders.
The Ab Raise is an effective activity in engaging the core/trunk and hip musculature without putting the lower back in an unsafe posture.
The Bird Dog is a challenging activity that will relieve low back and hip discomfort, as well as improve core and hip strength.
Step Ups are a great activity for improving squat mechanics, which will provide you with improved performance for walking, running or squatting. This variation is a progression of the Step Up Basics.
Crocodile breathing is a great way to learn how to breathe through the diaphragm. Proper breathing can relieve all sorts of discomfort, especially neck and low back pain.
The Bottoms Up Carry is an effective exercise in improving grip strength, forearm and shoulder health. Not to mention, carries are awesome for improving core strength!
One of our methods for dealing with elbow tendinopathy is using eccentric activities to relieve elbow discomfort.
The hard plank is the foundation of many of the patterns we teach. The plank will improve your core strength and stability, as well as improving your durability so you can avoid injury.