EXERCISES – SPINAL ERECTORS, LONGISSIMUS, MULTIFIDUS etc.
- Vertical Muscles – Erector Spinae Group: (1) Spinalis (2) Longissimus (3) Iliocostalis
- Oblique Muscles – Transversospinalis Group: (1) Rotatores (2) Multifidus (3) Semispinalis
- Posterior Chain Straight Legs & Squats & Deadlifts .
- Muscle Anatomy – Erector Spinae Group & Transversospinalis Group .
- EMG Studies – Core Specific & Upper Body & Lower Body Exercises .
[P]REHAB EXERCISES
- EMG Studies – Front or Side Plank.
- Front Plank Bridge Advanced · Front Plank Bridge with Rotation · Front Plank Bridge. 2016 – Keeley – Physio
- Side Plank Bridge – 2019 – Keeley – Physio
(1) Shoulder lean on wall (2) Forearm lean on wall; add rotation (3) Knees on the floor; Forearm on the floor
(4) Knees off the floor; upper body elevated; add rotation (5) Knees off the floor; upper body on the floor; add rotation
- Bird Dog – Leg Slide – Bird Dog – Arm Raise – Bird Dog – Full Movement – Bird Dog – Load Options – Bird Dog – Workshop – Keeley – Physio
- Dead Bug Progression – Keeley Physio
- Dead Bug Variations · Dead Bug Progressions– Kaitlyn Physio – Instagram
- Stiffening the Core – Kaitlyn Physio – Instagram
1️⃣ Overhead Bounce + Hold: While maintaining a stable spinal and pelvic posture, bounce the ball overhead and hold for a bit after you catch. The goal here is to create and maintain space between your head and sacrum; try to avoid arching the low back
2️⃣ Continuous Overhead Bounce: This is a more dynamic progression to the previous exercise, rhythm and timing are key to doing this effectively! This will also challenge the overhead strength of your shoulders
3️⃣ Over Shoulder Throws: This is also commonly called the “hammer hip” throw. Basically we are loading one side of the hip, and throwing the ball over shoulder as powerfully as possible. Rotate the hip and pivot the foot to help generate as much power as possible
4️⃣ Straight Rotational Throws: This exercise works on both rotation (concentrically into wall) and anti-rotation (eccentrically away from wall). Aim to fully follow through with the movement by fully extending arms and the hip furthest from the wall!
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