Target your Goals and Body Areas with Curated Exercises…
Goal-Based Exercises
Improve Posture
Strengthen alignment and balance with exercises to enhance posture and spinal health.
Build Strength
Power up your body with targeted exercises for strength and resilience.
Increase Flexibility
Unlock your potential with moves to enhance mobility and stretch tight muscles.
Enhance Core Stability
Engage your core with precision to boost stability and improve overall control.
Functional Movement and Mobility
Master fluidity in daily movements with targeted exercises.
Improve Posture
- Supine Windmill Lying Across 2” Cloth Roll at Midback
- Butterfly Over Towel Roll (T-Spine)
+ Static
+ 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 Flexion with Flat Back
+ 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