RECOVERY – MID BACK THORACIC & LOWER BACK LUMBAR
MASSAGE BALLS & FOAM ROLLING
- Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Softer versions of a Baseball, Softball. Put 1 or 2 in a long sock and tie a knot.
- MFR- Myofascial Release Explained – Massage, Foam Roll, Stick
- Foam Roll the Back – CB – Physio’s
MOBILITY DRILLS – MASSAGE – STRETCH – STRENGTH
MID-BACK THORACIC
- Mobility Drills & Stretching – Keeley Physio
- Mobility Drills & Stretching – E3 Physios, Physiotutors
- Mobility Drills, Trigger Point Release & Stretching – Nguyen Chiro
- Instagram – Kaitlyn Physio
- Thoracic Spine Mobility – 1. Mid Back Release
1️⃣ Thoracic Extension w/ Foam Roller 2️⃣ Thoracic Rotation + Mid-Back Stretch 3️⃣ Mid-Back/Rhomboid Release 4️⃣ Cat-Camels - Thoracic Spine Mobility – 2 . Mobilize your Spine
1️⃣ Split Stance bent over Rotation 2️⃣ Rotation: using a foam roller behind the head 3️⃣ Cross Chop w/Walk - Thoracic Spine Mobility – 3 . How to Fix a Rounded Back
1️⃣ Thoracic Extension w/ Foam Roller 2️⃣ Cat-Camels/Cat-Cows 3️⃣ Hip Hinge Thoracic Extension
- Thoracic Spine Mobility – 1. Mid Back Release
LOWER BACK LUMBAR
- Neurodynamics – Sliders & Tensioners – Physios & Chiros
- Stretching – Keeley Physio
- [P]Rehab Exercises: Stretching– Lawrence Physio
- Mobility Drills, Foam Roll & Stretching – Nguyen Chiro
- Mobility Drills, Activation, Strength & Stretch – Stuart McGill
- [P]Rehab Exercise: Decompression Traction Exercise – Stuart McGill
- Acute Low Back Pain Management – Kaitlyn Physio
1️⃣ Repeated Extensions 2️⃣ Dead Bug 3️⃣ Nerve Floss/Glide 4️⃣ Glute Bridge - Recovery – Pull & Hip Sections
PELVIS
- [P]Rehab Exercises: Anterior Pelvic Tilt – Hyper Lordotic Lower Back . Keeley, Nguyen, Reinold
- Pelvic Floor Exercises for Men – Kenway Physio
- Rehab Exercises: Coccyx – Tailbone Pain – Kenway Physio
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