STRENGTH & MUSCLE BUILDING – MID-BACK
- DEEP MUSCLES of the BACK .
– VERTICAL MUSCLES – ERECTOR SPINAE GROUP: (1) SPINALIS (2) LONGISSIMUS (3) ILIOCOSTALIS
– OBLIQUE MUSCLES – TRANSVERSOSPINALIS GROUP: (1) ROTATORES (2) MULTIFIDUS (3) SEMISPINALIS
POSTERIOR CHAIN EXERCISES
(1) STRAIGHT LEG – HIP EXTENSION & BACK (TRUNK) EXTENSION .
(2) STRAIGHT LEG WITH SLIGHT BEND IN KNEE – RDL – ROMANIAN DEADLIFTS – 1 LEG .
(3) STRAIGHT LEG WITH SLIGHT BEND IN KNEE – RDL – ROMANIAN DEADLIFTS – 2 LEGS .
STABILIZATION EXERCISES
- KEELEY – PHYSIO – ACTIVATING THE SPINAL & ABDOMINALS MUSCLES – 3 VIDEOS – DECEMBER 2021 √
- KEELEY – PHYSIO – BIRD DOG – 5 VIDEOS – DECEMBER 2021 √
- KEELEY – PHYSIO – FRONT PLANK or FRONT BRIDGE – 3 VIDEOS – DECEMBER 2021 √
- KEELEY – PHYSIO – SIDE PLANK or SIDE BRIDGE – 3 VIDEOS – DECEMBER 2021 √
[P]REHAB STRENGTH EXERCISES
- PHYSIOTUTORS – THORACIC SPINE – 1 VIDEO – DECEMBER 2021 √
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