Канал: Restore Physical Therapy, LLC

Seated backwards lean + alternating band pull down/rotation

Seated backwards lean + alternating band pull down/rotation

Bridge + march + overhead band pull down

Bridge + march + overhead band pull down

Hands and knees deep core connection + ball press

Hands and knees deep core connection + ball press

Supine march to 90-90 position with band pull down (+ progressions)

Supine march to 90-90 position with band pull down (+ progressions)

Half-kneeling dumbbell press + rotation

Half-kneeling dumbbell press + rotation

Half-kneeling dumbbell chop/lift

Half-kneeling dumbbell chop/lift

Staggered stance pallof press + rotation

Staggered stance pallof press + rotation

Dead bug heel taps + unilateral block/ball press

Dead bug heel taps + unilateral block/ball press

90 90 Unsupported breathing + adductors

90 90 Unsupported breathing + adductors

Glute bridge + march

Glute bridge + march

Pelvic mobility/stability with heel reference on wall

Pelvic mobility/stability with heel reference on wall

Ha breathing for rib mobility

Ha breathing for rib mobility

Supine sciatic nerve glides

Supine sciatic nerve glides

Banded row + rotation

Banded row + rotation

Yielding split squats + PF lift

Yielding split squats + PF lift

Elevated front plank mountain climbers

Elevated front plank mountain climbers

Suitcase deadlift + lat hinge

Suitcase deadlift + lat hinge

Supine deadbug march + band pull down + thigh press

Supine deadbug march + band pull down + thigh press

Deep Core Connection in Pregnancy - 1st Trimester

Deep Core Connection in Pregnancy - 1st Trimester

Hip Abduction Drop (concentric/eccentric & eccentric only)

Hip Abduction Drop (concentric/eccentric & eccentric only)

Staggered stance hip hinge with band

Staggered stance hip hinge with band

Inverted rockback breathing

Inverted rockback breathing

C-section scar warm-up before workouts

C-section scar warm-up before workouts

Dead bug heel taps with band pull down

Dead bug heel taps with band pull down

All fours breathing + hamstrings + knee elevated

All fours breathing + hamstrings + knee elevated

Side plank lifts with ball squeeze

Side plank lifts with ball squeeze

Doorway squat with isometric adductor

Doorway squat with isometric adductor

Pelvis smash

Pelvis smash

Sacral release

Sacral release

90/90 hamstring bridge + alternating DB floor press

90/90 hamstring bridge + alternating DB floor press

Crossover step-ups

Crossover step-ups

Doorway squat with hip abduction iso holds

Doorway squat with hip abduction iso holds

Seated resisted hip internal rotation

Seated resisted hip internal rotation

Hip hinge with front hamstring drag + rotation option

Hip hinge with front hamstring drag + rotation option

Quadruped hip shift with knee elevated

Quadruped hip shift with knee elevated

Hook lying 360 breathing + adductors + pull down

Hook lying 360 breathing + adductors + pull down

Rib Cage Smash

Rib Cage Smash

Inversion breathing

Inversion breathing

Hip hinge vs wall with block squeeze

Hip hinge vs wall with block squeeze

Hamstring bridge (feet on floor + option to elevate one foot)

Hamstring bridge (feet on floor + option to elevate one foot)

Banded psoas march

Banded psoas march

Glute bridge on wall (foot on wall)

Glute bridge on wall (foot on wall)

Right Side Glide Against Wall

Right Side Glide Against Wall

Right Side Glide in Doorway

Right Side Glide in Doorway

Side lying hip IR with band

Side lying hip IR with band

Foot elevated hamstring bridge + hip shift iso holds

Foot elevated hamstring bridge + hip shift iso holds

Foam roller bridge

Foam roller bridge

Hip Hinge + I, Y, T

Hip Hinge + I, Y, T

Scapular press-ups in downward dog

Scapular press-ups in downward dog

Reach, roll, and lift Lower trap strength

Reach, roll, and lift Lower trap strength

Asymmetrical rocking on all fours + all fours breathing with hip shift

Asymmetrical rocking on all fours + all fours breathing with hip shift

All fours pelvic tilt with hip shift

All fours pelvic tilt with hip shift

Forearm and Toe Press with Approximation

Forearm and Toe Press with Approximation

Staggered stance deadlift with foam roller vs. wall

Staggered stance deadlift with foam roller vs. wall

Copenhagen Adductor Side Plank

Copenhagen Adductor Side Plank

Quadruped hip extension + ball press

Quadruped hip extension + ball press

Elevated knee hover + adductors

Elevated knee hover + adductors

Lateral lunge

Lateral lunge

Side lying inner thigh lifts

Side lying inner thigh lifts

Supported bridge deep core connection (diaphragm, deep abs, pelvic floor)

Supported bridge deep core connection (diaphragm, deep abs, pelvic floor)

90-90 feet on wall hamstring exercise for APT re-set

90-90 feet on wall hamstring exercise for APT re-set

Quadruped rockback banded mobilization (posterior pull of band)

Quadruped rockback banded mobilization (posterior pull of band)

Knee elevated rockback + asymmetric all fours breathing

Knee elevated rockback + asymmetric all fours breathing

Standing foot elevated hip shifting exercise

Standing foot elevated hip shifting exercise

Child's pose + one arm overhead + side bend breathing

Child's pose + one arm overhead + side bend breathing

Side sitting side body release

Side sitting side body release

Cervical chin tuck + extension + overpressure

Cervical chin tuck + extension + overpressure

90/90 Side body release

90/90 Side body release

Supine angels & alternating shoulder extension on foam roller

Supine angels & alternating shoulder extension on foam roller

Side body stretch over exercise ball

Side body stretch over exercise ball

SL Hamstring bridge ISO hold

SL Hamstring bridge ISO hold

Quadruped bear + adductors + hamstrings (feet on wall)

Quadruped bear + adductors + hamstrings (feet on wall)

Scapular press-ups plank/bear to down dog on forearms

Scapular press-ups plank/bear to down dog on forearms

Squatty squat + mid range pause

Squatty squat + mid range pause

Tall kneeling deep core connection + ball press

Tall kneeling deep core connection + ball press

Seated 360 breathing + ball squeeze (feet on floor)

Seated 360 breathing + ball squeeze (feet on floor)

Skin rolling

Skin rolling

Staggered stance pallof press

Staggered stance pallof press

Lat release

Lat release

Side lying hip abductor isometric

Side lying hip abductor isometric

Hip hinge vs. wall + ball squeeze

Hip hinge vs. wall + ball squeeze

Cervical retraction + side bending

Cervical retraction + side bending

Repeated shoulder extension

Repeated shoulder extension

Lower Trap Y Lift-offs

Lower Trap Y Lift-offs

Standing overhead reach + rotation + flexion

Standing overhead reach + rotation + flexion

Ulnar nerve gliding/flossing

Ulnar nerve gliding/flossing

Supine serratus anterior dumbbell presses

Supine serratus anterior dumbbell presses

Half-kneeling dumbbell woodchop

Half-kneeling dumbbell woodchop

Lumbar locked thoracic rotation

Lumbar locked thoracic rotation

Eccentric plantar fascia heel raises

Eccentric plantar fascia heel raises

Standing hip shifts

Standing hip shifts

Supine hip IR and ER with banded distraction

Supine hip IR and ER with banded distraction

Quadruped rockback with lateral hip distraction

Quadruped rockback with lateral hip distraction

All fours pelvic rock

All fours pelvic rock

Prone lat pulldown

Prone lat pulldown

Wall Hip Hinge

Wall Hip Hinge

Long lever hamstring bridge

Long lever hamstring bridge

Muscle energy technique (R anteriorly rotated innominate)

Muscle energy technique (R anteriorly rotated innominate)

Seated core breathing with band + adductors

Seated core breathing with band + adductors

Serratus wall walks with band

Serratus wall walks with band

Scapular protraction breathing vs. wall

Scapular protraction breathing vs. wall

Quadruped deep core activation/connection

Quadruped deep core activation/connection

Seated 360/core breathing + adductors + ball press

Seated 360/core breathing + adductors + ball press

Hook lying 360/core breathing + ball press + adductors

Hook lying 360/core breathing + ball press + adductors

Quadruped hip IR rockback - PF relaxation

Quadruped hip IR rockback - PF relaxation

90/90 hip switches

90/90 hip switches

Sacral mobilization with foam roller

Sacral mobilization with foam roller

Seated QL stretch

Seated QL stretch

Seated 90/90 QL stretch

Seated 90/90 QL stretch

Maxing out hands & knees breathing

Maxing out hands & knees breathing

Unilateral KB or DB deadlift

Unilateral KB or DB deadlift

Reverse lunge to row

Reverse lunge to row

Maxing out hands & knees breathing with balloon

Maxing out hands & knees breathing with balloon

Squat to bench (heels elevated + block)

Squat to bench (heels elevated + block)

Staggered stance pallof press + rotation

Staggered stance pallof press + rotation

Single leg hinge (foot on wall)

Single leg hinge (foot on wall)

Front plank on knees + shoulder taps (feet on wall)

Front plank on knees + shoulder taps (feet on wall)

Reverse lunge with rotation

Reverse lunge with rotation

Eccentric side plank dips

Eccentric side plank dips

Reverse lunge with cross body connection + band under big toe

Reverse lunge with cross body connection + band under big toe

Supine dead bug march with oblique bias

Supine dead bug march with oblique bias

Side plank with top leg support

Side plank with top leg support

Diaphragm & TA strengthening with balloon (hook lying & hands and knees)

Diaphragm & TA strengthening with balloon (hook lying & hands and knees)

Single leg hinge vs wall + rotation

Single leg hinge vs wall + rotation

90/90 Hamstring bridge (DL progressing to SL)

90/90 Hamstring bridge (DL progressing to SL)

Diaphragmatic (360) breathing hook lying

Diaphragmatic (360) breathing hook lying

IR/ER with ball + band in supine

IR/ER with ball + band in supine

Squats with band for adduction/IR bias

Squats with band for adduction/IR bias

Staggered stance hip hinge with IR focus

Staggered stance hip hinge with IR focus

Quadruped deep core + cross body pull down

Quadruped deep core + cross body pull down

Glute bridge + alternating pull downs with band

Glute bridge + alternating pull downs with band

Lunges with adduction/IR bias

Lunges with adduction/IR bias

Sciatic nerve glides (seated)

Sciatic nerve glides (seated)

Marching Happy Baby Pose for Pelvic Floor Relaxation

Marching Happy Baby Pose for Pelvic Floor Relaxation

Narrow squats with block + heels elevated

Narrow squats with block + heels elevated

Overhead reach with band + backwards lean

Overhead reach with band + backwards lean

Quadruped knee hovers + alternating hand lifts

Quadruped knee hovers + alternating hand lifts

Seated on Floor Flex & Rotate with Ball

Seated on Floor Flex & Rotate with Ball

Single Heel Slides

Single Heel Slides

Shoulder blade lifts

Shoulder blade lifts

Kneeling thoracic extension mobilization

Kneeling thoracic extension mobilization

Half-kneeling hip flexor stretch + round ligament massage

Half-kneeling hip flexor stretch + round ligament massage

Quadruped hip extension (sliding leg back)

Quadruped hip extension (sliding leg back)

Asymmetric All fours Breathing

Asymmetric All fours Breathing

Internal Rotation (IR) Hinge Squats

Internal Rotation (IR) Hinge Squats

Side lying Glute/Adductor Exercise

Side lying Glute/Adductor Exercise

Pelvic Floor self myofascial release on foam roller

Pelvic Floor self myofascial release on foam roller

Standing Pallof press ball squeeze

Standing Pallof press ball squeeze

Hands and knees Tail Wags

Hands and knees Tail Wags

Standing Pelvic Tilts

Standing Pelvic Tilts

Seated Pelvic Tilts & Circles on Exercise Ball

Seated Pelvic Tilts & Circles on Exercise Ball

ER and IR Clamshell with Ball Press

ER and IR Clamshell with Ball Press

Foam Roller Squats

Foam Roller Squats

Deadlift with heel reference on wall

Deadlift with heel reference on wall

Deadlift with band for lat activation

Deadlift with band for lat activation

Side lying rib mobility

Side lying rib mobility

Side lying deep core coordination (360 breathing)

Side lying deep core coordination (360 breathing)

360 Breathing with Band Kneeling over Ball

360 Breathing with Band Kneeling over Ball

Side lying TA Knee Lifts

Side lying TA Knee Lifts

Seated Flex & Rotate with Ball

Seated Flex & Rotate with Ball

Prone Hip Internal Rotation with Band

Prone Hip Internal Rotation with Band

Pushing Preparation During Pregnancy

Pushing Preparation During Pregnancy

Seated Overhead Reach

Seated Overhead Reach

Seated Overhead Reach with Band

Seated Overhead Reach with Band

Side lying press

Side lying press

Side lying press with ball

Side lying press with ball

Single leg hamstring curls seated

Single leg hamstring curls seated

Hip Airplanes

Hip Airplanes

Wall supported reach with ball

Wall supported reach with ball

Hooklying hamstring bridge with low reach

Hooklying hamstring bridge with low reach

90/90 Side lying plank

90/90 Side lying plank

Rockback overhead breathing

Rockback overhead breathing

Couch Hip Extension

Couch Hip Extension

Closed Chain Hip Lock + Hip flexor lift-offs

Closed Chain Hip Lock + Hip flexor lift-offs

Front plank with adductors

Front plank with adductors

Tall kneeling lean backs

Tall kneeling lean backs

Elevated front plank on wall + full range pull ins/endurance holds

Elevated front plank on wall + full range pull ins/endurance holds

Pelvic floor breathing on exercise ball with towel roll

Pelvic floor breathing on exercise ball with towel roll

TA Pulses - Sitting

TA Pulses - Sitting

Transversus Abdominis (TA) Endurance Holds - Sitting

Transversus Abdominis (TA) Endurance Holds - Sitting

Toe Yoga + Toe Splay Exercises

Toe Yoga + Toe Splay Exercises

Seated hip shifts/iliacus pullbacks

Seated hip shifts/iliacus pullbacks

Half-kneeling breathing drill with hip shift

Half-kneeling breathing drill with hip shift

Side lying breathing drill with hip shift

Side lying breathing drill with hip shift

Child's pose side bend breathing

Child's pose side bend breathing

Side lying mid back rotations

Side lying mid back rotations

Piriformis/Posterior Pelvic Floor Release + Front PF activation

Piriformis/Posterior Pelvic Floor Release + Front PF activation

Standing TA Pulses

Standing TA Pulses

Standing Transversus Abdominis (TA) Endurance Holds

Standing Transversus Abdominis (TA) Endurance Holds

Scapular Protraction & retraction with band

Scapular Protraction & retraction with band

Modified elevated plank on knees (endurance holds)

Modified elevated plank on knees (endurance holds)

All fours to pike/down dog with block

All fours to pike/down dog with block

Abdominal massage for constipation

Abdominal massage for constipation

Child's pose & hands and knees open glottis pushing technique

Child's pose & hands and knees open glottis pushing technique

Transitioning in/out of bed with Pelvic Girdle Pain in Pregnancy

Transitioning in/out of bed with Pelvic Girdle Pain in Pregnancy

Subscapularis self-myofascial release

Subscapularis self-myofascial release

Chin tuck head lift + deep frontal line activation

Chin tuck head lift + deep frontal line activation

Hands and knees breathing

Hands and knees breathing

90/90 Pullover Breathing

90/90 Pullover Breathing

90/90 Hip Lift + Adductor Squeeze

90/90 Hip Lift + Adductor Squeeze