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STARTING YOUR MOVEMENT JOURNEY
Transform Your Body, One Move at a Time!
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STARTING YOUR MOVEMENT JOURNEY

Home » STARTING YOUR MOVEMENT JOURNEY

Select your goal based target exercises from the questionnaire below

Exercise selection

Improve your posture

Supine Windmill Lying Across 2″ Cloth Roll at Midback

Butterfly Over Towel Roll (T-Spine)

Butterfly Over Towel Roll (T-Spine) + Static

Butterfly Over Towel Roll (T-Spine) + Slow Leg Extension

Door Frame Series (Posture Alignment, T-Spine Flattening, Scapulae Positioning)

Supine Lying Along A Foam Roll (Upper Quarter Stretch)

Back-Pocket Stretch

Build Strength

Side Plank Variations (Mini, Full, Wall)

Door Knob Squat

Wall Squat

Single Leg Squat (30-Second Hold)

PUB (Pull-Up Bar: Assisted Squat, Lunge, Shoulder Hang)

Double Toe Rise to Single Foot Hold

STR (Step Down, Touch, Return)

Single Leg Hop

Increase Flexibility

Stair-Case Test/Stretch (Torso Rotation)

Ankle Dorsiflexion in Doorframe

Larry Bell’s Combination Foot Stretch

Descending Stairs on Heels

Lower Leg Medial Stretch Around V-Pole

Prone Leg Hang (lumbar Fascia Stretch)

Leg Pain POC, Counter Curve Side Lying

Leg-Pain Positioning in Opposite Bend

Enhance Core Stability

Supine Shoulder ER (5-Min Test)

Diaphragmatic Breathing with Transversus Abdominis Holding

Hip Hinge with Countertop Support

Hip Hinge with Countertop Support + Hip Flexion with Flat Back

Hip Hinge with Countertop Support + Lower Posterior Chain Focus

Sacroiliac Joint Dysfunction Test and Maneuver (Supine, Standing)

Stir-the-Pot (Shoulder)

Compression Mobilization

Functional Movement and Mobility

Hurdle Step for Single Leg Hip Extension

Knee Distraction (if Spinning is Painful)

Tactile Frog (Pavel)

Hang the Scapulae from Elevated Hand – External Rotation (ER) Mobilization

C1-C2 Rotation Supine

C-Spine Isometrics in Rotations

If you are human, leave this field blank.

*Click the button below for list of videos of select exercises

EXERCISE LIBRARY

Document your exercise journey progress

After you submit your exercise journal, we will prepare your dysfunction treatment plan

Movement Journey Journal entry

Movement Journey Journal

Day #1

Day #2

Day # 3

If you are human, leave this field blank.

Let Oscar the Octopus develop your treatment journey plan

Great job! Here is your optimized treatment plan.

Exercise 1

Exercise 2

Exercise 3

Article # 1

Therapist

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