This simple exercise can be quite challenging for those with a history of lower back pain, as well as the deconditioned client. The ability to disassociate the hip motion from the movement of the lower back and pelvis can be very helpful in removing stress from the lower back.
This “Level B” exercise from the PFMS is both a corrective and assessment opportunity. You will be able to see, and the client will be able to feel any control and/or range of motion differences between the two sides.
The Half Frog is also an exercise, that as a Level B allows for more intrinsic focus of attention for motor learning purposes. The client is able to concentrate on what muscles are engaging and the sensory feedback of those contractions.
This corrective exercise for the shoulder and thoracic spine is significantly more challenging then it appears. A great exercise to cue the thoracic spine and scapula to better “set” their anchor points for more controlled and stable motion of the shoulder.
Three different lift angles suggested to vary the position of the gleno-humeral joint and rotation of the scapula.
This video is one of the most effective underlying principles that we use to help people improve their mobility, especially when over-protective or hyper vigilant due to pain.
Using strategic movement focused on rhythm and timing with a controlled amplitude can have a profound influence on myofascial mobility.
This is not a substitute for or superior to other forms of addressing ROM and/or mobility. It is an approach to call upon, early in your intervention that may open some other opportunities for you.
This is a classic example of our “ask don’t tell” approach within the PFMS.
If nothing else, enjoy the struggle I have multiple times in this video with getting the word “expiration” to come out of my mouth 🙂
This exercise is most associated with frying the quads for skiing and boot camps. But it can be a powerful corrective exercise for those with lower back pain. In this video, we provide 3 variations that each offer their own unique benefits and challenges to the body.
This is not your ordinary squat. This version of the squat has a greater focus on spinal stability than targeting the lower body. Although it does build isometric strength into the legs, it serves to facilitate activity and proprioception of the spinal erectors and paraspinals with the body vertical.
Don’t confuse this with the almighty weighted squat. The vertical shin position in this corrective squat has nothing to do with the wives tale of the knee not going over the toes. It has to do with the position of the pelvis and its relationship to spinal alignment.
Not only does this exercise facilitate a lot of muscular activity, but it can feel great on the lower back to many people as well.
An unexpectedly powerful corrective exercise that has an immediate influence on the hip joints, sacroiliac area and lumbar spine. The use of the non-elastic strap creates a distinctly different result then when using tubing and allowing the hips to abduct during the exercise.
You will most often find this exercise in our Sub Routine 1 as a Level A exercise in the PFMS curriculum.
The Ankle Squeeze Prone is definitely one of our “go to” Level A exercises when it comes to addressing the posterior hip with the chronic pain client.
Proprioceptively, it can highlight left to right imbalances. Depending on the intention, this exercise is great for facilitating the posterior hip musculature or down regulating tone to those same muscles.
It’s also great for disassociating the lumbar musculature from the glutes/posterior hip by assisting in timing of the onset of contractions.
You will find this a great tool in your tool box for clients of all levels. The benefits to the chronic pain client is one of bio-psycho-social characteristics. But aren’t they all?
Leave your thoughts below on what you or your clients feel.
The kneeling lat stretch has many possible variations. In this video taken from the original Corrective Exercises for Powerful Change DVD, we show you several variations to try with your clients that effectively lengthen the lats and lateral line as well as address the thoracic spine.
Stability of the lumbar spine and shoulder girdle are critical here to protect those areas but also to maximize the stretch and tissue compliance.
Another great exercise from the archives is the Heel Drop. This exercise also comes from the DVD Corrective Exercises for Powerful Change and continues to be a highly utilized exercise in our progamming. Don’t let the calf stretching appearance fool you-there are multiple events happening with the positioning and requirements of this exercise. Pay attention to the details because a small change in position can lead to dilution of optimal benefits. Access to this exercise and many more are all part of the Pain-Free Movement Specialist curriculum