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543 videos • 5,135 views • by The Physio Fix
1
Shoulder Strengthening: seated singe arm external rotation (elbow on knee)
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2
Core strengthening: legs up toe touches
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3
Core strengthening: Side plank thread the needle (upper body & lower body versions)
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4
Core strengthening: opposite knee to elbow crunch
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5
Core strengthening: straight leg full sit-up
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6
Core strengthening: basic ab crunch
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7
Core strengthening: beginner reverse crunch
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8
Core strengthening: tall kneeling cable resisted thoracic rotation with flexion
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9
Hip/core/back strengthening: cable single leg RDL + row combo
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10
Core/Hip stability: single leg balance with cable resisted multifidi circles
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11
Core/Hip strengthening: cable resisted multifidi walks + minibands (elbows bent)
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12
Back strengthening: 1/2 kneeling cable crossbody lat pull down
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13
Shoulder/Back Strengthening: Kneeling cable scapular retraction + Lat pull down
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14
Shoulder/Back strengthening: standing cable horizontal abduction
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15
One of the best full body strengthening exercises: Renegade rows
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16
3 way SL RDL with KB row
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17
Hip and core strengthening: Bird dog with KB
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18
Core strengthening: TRX oblique twists + multifidi press out
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19
How to use knee extension machine to perform hip thrusters at the gym
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20
Hip and core strengthening- SB triple threat
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21
Core strengthening- advanced deadbugs on foam roller
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22
Core strengthening- modified LE deadbug on FR
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23
Core strengthening- modified bird dog (for those with long arms)
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24
Core strengthening- rotational bird dogs
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25
Core strengthening- plank rotates
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26
Core strengthening - elbow to hand planks
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27
Hip/Back strengthening: split stance barbell deadlift
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28
Hips/back strengthening: split stance barbell RDL
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29
Back strengthening: pronated/supinated pendlay rows
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30
Back strengthening: bent over pronated/supinated barbell Rows
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31
Back strengthening: pronated/supinated inverted barbell rows
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32
Back/core/leg strengthening: zercher squats
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33
Back strengthening: barbell good mornings
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34
Flexibility: levator scapulae stretch
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35
Flexibility: Upper trapezius stretch
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36
Spinal mobility: lumbosacral flexion in child's pose
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37
Spinal mobility: cat/camel
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38
Flexibility/mobility: seated thoracic rotation stretch
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39
Back strengthening: stability ball back extensions (feet on wall)
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40
Back strengthening: prone back extension with pvc or barbell on upper back
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41
Back/shoulder Strengthening: Stability ball I/Y/T's
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42
Back/shoulder Strengthening: stability ball I/Y/T isometric holds
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43
Back strengthening: alternating prone supermans
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44
Back strengthening: contralateral prone supermans
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45
Have low back pain? Try this exercise for some lasting relief!!!
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46
Decrease low back pain by controlling lordosis with isolated lumbosacral flexion!
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47
Spine mobility: standing type 1/2 spine movements
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48
Spine mobility: seated type 1/2 spine movements
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49
Spine mobility: seated thoracic rotation, extension, flexion, sidebending
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50
Hip/core stability & strengthening: 90/90 single leg bridge with ball squeeze on wall
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51
Shoulder stability: 1/2 tall kneeling single arm press with rib lock
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52
Shoulder mobility /strengthening: serratus wall slides with foam roller and miniband around elbows
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53
Shoulder mobility /strengthening: serratus wall slides with foam roller
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54
Core strengthening/stability: push-up bird dog
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55
Shoulder stability: prone pvc/bar behind head OH press
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56
Hip strengthening: double leg glute bridge (toes up)
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57
Shoulder Strengthening/stability: incline table serratus plus
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58
Spine mobility: quadruped thoracic rotation
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59
Spine mobility: prone pressup into thoracic/lumbar extension
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60
Spine mobility: sidelying thoracic rotation
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61
Single leg glute bridge with hip and core strengthening (miniband)
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62
Deadlifts from Blocks
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63
SL RDL- Knee Propped
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64
Glute Biased Back Extensions- Rounded Back
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65
Rounded Back Extension (Glute/Hip Biased)
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66
Dumbbell Back Extensions
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67
Barbell Deadlift
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68
Single Arm Back Extension + Row
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69
Shovel Deadlifts
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70
Inverted Chinese Planks
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71
Thoracic Rotation "Bretzel"
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72
Thoracic Extension + Side to Side
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73
Thoracic Extension + Lumbar Extension
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74
Pallof Press
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75
Wall Pressing Dead Bugs
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76
Eccentric Goblet Squat to Box
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77
Knee Propped SL RDL
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78
2 Point Bird Dog Row
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79
Barbell Hip Thrusters
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80
KB RDL
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81
3 Way Hip ER (Lean Forward/Sit Up/Lean Backwards)
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82
Back Extensions on GHD
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83
Barbell Good Mornings
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84
Barbell Zercher RDL's
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85
Barbell Shovel Deadlifts
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86
Elevated Stiff Leg KB RDL
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87
Back Extensions on GHD
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88
Good Mornings in Pain Free Range
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89
Push Press
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90
Sumo Romanian Deadlift
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91
Reverse Hyper
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92
Lat Pull Downs
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93
Shovel Deadlift
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94
Back Extension + SA Row
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95
Scapulas Pull Ups
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96
Back Extension with Single Arm Row
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97
Split Jerks
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98
Reverse Hypers(Emphasis on lower spine extension)
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99
Standing Back Bend to Bridge on Wall
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100
GHD Back Bends
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101
Kneeling Straight Arm Lat Stretch
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102
Feet Elevated Bridges
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103
Kneeling Bent Elbow Lat Stretch
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104
Supine (Elbows Bent) Loaded Lat Stretch
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105
Spinal Extension Over Bench (or chairs) Drop Hips + Arch Back
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106
Up Dog to Down Dog Walk Backs
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107
Hex Bar Deadlifts
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108
GHD Back Extension with Row
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109
Quadruped Rows
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110
Head Supported Reverse Flyes
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111
Goblet Squats
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112
V-up + Hollow Body Roll Combo
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113
Standing Backbend to Wall
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114
Quadruped Shoulder Taps/Reaches with Stability Ball
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115
Plank with Single Arm Row
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116
Thoracic Extension Over Foam Roller
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117
Quadruped Segmental Cat / Cow
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118
Quadruped Thoracic Rotation
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119
Up Dog to Down Dog
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120
Lumbar Rocks
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121
Wall T Spine Extension
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122
Wall T Spine Rotation
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123
Lateral Chain Stretch
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124
Seated Shoulder to Crab Reach Back
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125
Lumbar Only Cat / Cow
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126
KB RDL
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127
Single Leg Balance
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128
Copenhagen Body Lifts with Reverse Flyes
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129
Prone I Y T W Lifts to Angels
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130
Knee Propped Single Leg RDL
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131
Deep Squat with Weighted OH Raise
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132
Seated Banded Row + ER Press Out
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133
Thoracic Extension Over Yoga Blocks or Foam Roller
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134
Sidelying Thoracic Rotations Using Yoga Blocks or Foam Roller
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135
Prone Incline Bicep Curls
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136
Nordics
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137
Knee Propped SL RDL
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138
Seated Banded Row + ER + Press Out
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139
Stiff Leg RDL
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140
Sumo RDL
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141
Back Extensions on an Incline
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142
Stiff Leg Sumo Stance RDL
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143
Lateral Chain Stretch
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144
Single Arm Swing to Overhead
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145
Lat Mobilization in Child Pose
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146
Prone Incline Y Raises
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147
Bent Over Rear Delt Raises
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148
3 Way Single Leg RDL
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149
Back Extensions on an Incline
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150
Backbends to Wall
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151
Bretzel Mobilization
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152
Chinese Planks
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153
Ipsilateral Single Leg RDL
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154
Stability Ball Back Extensions
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155
Single Leg Contralateral RDL with Row
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156
Stability Ball I, Y, T
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157
Want to Know How to Perform a Reverse Hyper with a Stability Ball?
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158
Stability Ball Triple Threat
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159
Suitcase Deadlift
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160
Basics of the Barbell Conventional RDL
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161
Barbell Hip Thruster Set up
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162
Barbell Sumo RDL Basics
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163
Traditional Bent Over Barbell Row Set-up
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164
Conventional Barbell Deadlift Basics
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165
The Differences Between the High Bar and the Low Bar Back Squat
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166
Low Bar Back Squat Basics
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167
Sumo Barbell Deadlift Basics
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168
How to Perform a Pendlay Row
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169
High Bar Back Squat Basics
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170
Banded Ipsilateral RDL
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171
Banded Single Arm Row Rotations
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172
Double Banded Bird Dogs
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173
Banded Hand Plank with Short Lever Psoas March
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174
Banded Glute Bridge with Short Lever Psoas March
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175
Kneeling Spine Reach Backs
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176
Quadruped I Y T
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177
Prone Alternating Y-T Raises
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178
Bent Over Delt Raises
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179
Single Leg Shoulders Elevated Cook Hip Lift
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180
Eccentric Goblet Squat with Band
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181
Suitcase Carry
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182
1/2 Turkish Get Up
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183
Zombie Squat
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184
Eccentric Kettlebell Deadlift
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185
Prone Thoracic Extension
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186
Eccentric KB Deadlift
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187
Prone Thoracic Extension
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188
1/2 Turkish Get Up
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189
Seated Alternating DB Shoulder Press
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190
Barbell Inverted Row
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191
Bent Over Reverse Flyes
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192
Cat/Cow
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193
Chest Supported Rows
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194
Copenhagen Holds
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195
Double Leg Stability Ball Curls
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196
Eccentric Slider Curls
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197
Inchworm To Down Dog
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198
Inchworm To Swimmer
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199
Jefferson Curl
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200
Kneel to Squat
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