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Foam rolling basic techniques.

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This is a drill that can help increase shoulder mobility, specifically the external rotation range of motion.

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The glutes play a huge role in the stability of the pelvic region.  They are essentially the base of support of the body when upright.  If the glutes do not function well, there is often a direct correlation to increased pain especially in the low back.  This exercise targets the glutes and some of the hamstring musculature to ensure that the glutes are able to activate properly.

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 The bird dog exercise is a great way to improve mobility and stability.  By removing a “pillar of support” away from the ground when you extend your limbs, you are challenging the stability system of certain core stabilizers to react.  Over time by performing this exercise correctly, your stability system should become enhanced.

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This is a simple mobility drill to help increase the range of motion in the thoracic spine.  Many times limitations in the range of motion of the thoracic spine both in extension and rotation can cause pain in other regions both below and above the mid back.

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 The pelvic tilt exercise is designed to strengthen the deep, lower anterior abdominal musculature and help you gain more control of your pelvic floor.  It is common for people to lose the ability to control the pelvic floor muscles which can lead to dysfunction throughout the abdominal region including the low back.

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 Foam rolling basic techniques.

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 The thoracic mobility exercise is designed to increase the extension movement pattern.

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 The primary purpose of the dead bug exercise is to strengthen the core by activating the stabilizer musculature around the abdomen and spine.  We are also reinforcing a diagonal, extension movement pattern in the extremities and spine.