The hip march exercise is a dynamic and effective movement designed to engage and strengthen the muscles around the hip, pelvis and trunk. This beginner core exercise incorporates diaphragmatic breathing and sets the foundation for more challenging core exercises. You can find all the progressions for the popular dead bug exercise here Interested in more…
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In this video, Rachelle Little breaks down the palloff press and offers regressions and progressions to tailor this exercise to meet your needs. The pallloff press is a highly effective exercise for building core strength, improving stability, and enhancing anti-rotational control. By resisting the pull of the band or cable, this movement activates your deep…
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In this video, learn how to perform the Standing Rotation with a Thoracic Block, a fantastic exercise for improving thoracic spine mobility. The thoracic block helps isolate the movement to your upper back, ensuring a controlled and effective stretch while protecting your lower spine. This exercise enhances rotation, reduces stiffness, and supports better posture. It’s…
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In this video, learn how to perform the Standing T-Spine Rotation with a Lumbar Block, a great exercise for enhancing thoracic spine mobility. Using a lumbar block helps isolate the movement in the upper back, improving the rotational range of motion while preventing excessive motion in the lower back. This exercise reduces stiffness, promotes better…
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In this video, learn how to perform Windshield Wipers for low back mobility, an effective exercise for improving spinal rotation and reducing stiffness. This movement helps increase flexibility in the lower back and hips, promoting better movement patterns and relieving tension. By incorporating controlled side-to-side motion, Windshield Wipers enhance core stability, support spinal health, and…
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In this video, learn how to perform Scorpions, a dynamic exercise designed to improve lower back mobility and spinal rotation. This movement helps increase flexibility, relieve tension, and enhance overall movement quality. By incorporating controlled rotations, Scorpions can improve core stability, reduce stiffness, and support injury prevention. Perfect for athletes, desk workers, or anyone looking…
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In this video, learn how to perform the Segmental Cat/Camel with Lumbar Block, a fantastic exercise for improving spinal mobility and flexibility. By isolating the thoracic and lumbar spine, this movement helps to target areas of stiffness, enhance range of motion, and promote better alignment. The lumbar block adds extra support, ensuring more controlled and…
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In this video, learn how to perform Banded Segmental Lumbar Flexion/Extension, an effective exercise for improving lumbar spinal mobility. By using a resistance band, this movement targets the lumbar spine to enhance flexibility, reduce stiffness, and improve overall spinal control. The band helps provide additional tension, making the flexion and extension motions more controlled and…
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In this video, learn how to perform the Segmental Cat/Camel, a great exercise for enhancing spinal mobility and flexibility. This movement targets the thoracic and lumbar spine, helping to relieve stiffness, improve posture, and increase range of motion. By performing controlled flexion and extension of the spine, you’ll improve your overall movement patterns and reduce…
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In this video, learn how to perform the Lumbar Spine Off-Loader (affected side down) to relieve lower back tension, promote spinal decompression, and enhance mobility. This exercise helps reduce discomfort by gently offloading pressure from the lumbar spine, making it great for recovery and pain management. By positioning the affected side down, you can improve…
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