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no equipment, Strength

Prone Core Bridge

Cliff Scherb ·

Lay on the floor on your stomach. Lift your body off the ground, supporting your upper body with your elbows directly under your shoulders and your forearms flat on the ground. Keep your body in a straight line from your shoulders to your heels and hold for 30 seconds. Work up to holding for 60 seconds or longer.

Egoscue

EGOSCUE - Supine Groin Stretch

Cliff Scherb ·

Lie on your back with one leg up over your inflatable large block or chair.

  1. Your other leg is straight out on the floor with it propped up from the side.

  2. Your arms should be at 45 degrees with your palms up. Relax your upper body and notice that your low back should begin to get flatter to the floor the longer you are in this position.

  3. HOLD and relax, then repeat on other leg. (Lay in this position for a minimum of 5min and up to 20minutes for each side, left and right)

no equipment, Egoscue

EGOSCUE - Core Abdominals

Cliff Scherb ·

How to Perform this E-cise™

  1. Position 1-Lie on your stomach propped up on your elbows, your elbows should be directly under your shoulders.

  2. Tuck your toes under and bridge your body off the floor.

  3. Without moving your elbows, pull your hands apart and let your shoulder blades collapse together.

  4. Position 2-3- Lie on your side propped up on your elbow with the other arm resting along your body and your feet stacked on top of each other.

    • Lift your hips up off the floor and let your shoulder blades come together.

  5. Position 4-Lie on your back propped up on your elbows.

    • Flex your feet so you toes point to the ceiling and contract your thighs.

    • Lift your hips/buttocks up off the floor keeping your toes pulled back and feet straight.

    • As you lift your hips off the floor, try to think about pushing your chest to the ceiling and allowing your shoulder blades to come together.

Stretching, no equipment, Egoscue

EGOSCUE - Spinal Floor Twist

Cliff Scherb ·

How to Perform this E-cise™

  1. Lie on one side in the fetal position with your arms straight out from your shoulders in front of you.

  2. Stack your knees one directly atop the other, where they should remain throughout the e-cise.

  3. Open the top arm, lifting it up and over your body to the other side letting it rest to the floor or as close to the floor as you are able.

  4. Move your head to look in the same direction as that arm.

    • Do NOT let your knees come apart while moving the arm to the other side.

    • Use your bottom hand to hold your knees together and keep them stacked on top of one another.

    • Remember to breathe.

    • Allow your body to open up.

  5. Hold as directed on your menu.

  6. Switch sides and repeat.