Upper Body
Floor Angel
Do you get a tight mid back?
Free up your thoracics with this simple movement. only 5 minutes will improve your breathing and mobility from just lying there!
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Mid thoracic mobalisation
Shoulder External rotation
Shoulder pain while driving?
get rid of your shoulder pain by strengthening the rotator cuff. this will stabalise your shoulder and allow you to reach overhead or behind you more easily
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Rotator cuff strengthening - Infraspinatus
Scapula drops
One shoulder higher then the other?
This movement will help improve posture and shoulder heights. improve your range of motion and get rid of pain
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Scapula stabalisation - subscapularis
Face Pulls
Shoulders rounding forward?
one cause of upper cross syndrome is a weak rear deltoid. this will sort that out nice and fast, you can use this as a warm up on upper body or shoulder day
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Rear Deltoid Activation
Y-Lift
Bad posture or rock tight traps??
When you have good shoulder mobility but still struggling with all-day good posture this can help bridge the gap with mobility and strength
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mid and lower trap activation
Wall angel
Shoulders tight? NO CHEATING
This is a very quick way to improve the function of the shoulder girdle. improve posture and get rid of pain! it looks easy but make sure to not cheat.
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Mid to lower trap enaggement
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Mid thoracics mobility
Isometric Forearm
Tennis or golfers elbow??
Isometric strengthening for the forearm is the safest way to start and allows for long term progress as it not onlys strengthens the muscle but also the tendons
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Forearm Extension
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Forearm Extension
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Ulnar Deviation
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Radial Deviation
QL and Thoracic strech
back pain while seated, tight chest?
Get your QL functioning better and rotate your upper back to improve shoulder mobility. This can get rid of the pain in your lower back that feels like it's under your rib
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Mid to lower spine mobility
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QL stretch
Lower Body
Squat - Hip shift
Do you struggle with an even squat?
Improve the quality of your squat by checking your hip external rotation at home. You can then do these 3 simple movements to get the perfect squat!
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Lateral lunge
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Single leg rotation
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Banded Pigeon pose
Psoas lifts, Standing
Pain on standing from sitting?
This psoas exercise will make you feel much stronger on standing from sitting and if you squat below 90 degrees it will improve your stability as well as get rid of lower back pain
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Psoas strengthening
Psoas lifts, Seated
struggle to feel your psoas work?
This psoas exercise improves strength and mobility through the hamstrigns at the same time! make sure to lean forward and make sure your quads arent engaging to get the most out of this one.
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Psoas strengthening
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Psoas mobility
Calf Stretch
Get rid of calf tension and foot pain.
Struggling to release your calfs? this is the best sure fire method to lengthen the calf muscles and soleus. get the hips as close to the wall as you can to feel everything loosen up.
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Calf stretch
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Soleus stretch (knee bent)
Lumbar Rotations
Herniated disc pain in your back?
This is a gentle method to reduce disc pain in the lumbar spine. gently move within your pain-free range of motion. Don't push hard with this, it should feel relieving.
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Lumbar mobility work
Superman, Extension
Want a strong back?
Use this to strengthen your lower back. there is 3 different levels depending on what you are comfortable with
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LES strengthening
Piriformis Strengthening
deep glute pain?
This small muscle stabalises the pelvis. by strengthening it it can make your hips look more even and get rid of unwanted pains.
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Piriformis strengthening
Piriformis Stretch
not able to open your hips?
This piriformis stretch will loosen your hips and get rid of pain and even radiating symptoms in the leg. Make sure to do it for a MAXIMUM of 30 seconds each side only.
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Piriformis stretch
Clam Exercise
Weak glutes?
This glute exercise will strengthen and stabalise your hips and reduce pain through your lower back. It is essential for healthy walking mechanics as the glute med is the sourse of many low back issues!
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Glute med strengthening
Pistol Squat
Want to be bullet proof??
Working up to a pistol squat will strengthen your ankles, knees and hips. It also improves balance and stability - this exericse can prevent aging and help you be healthy for as long as possible
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1 leg squat