Pump up the jam

 

This week concludes our series on the kinetic chains. Today we talk about the specific exercises to fix each of the chains. Welcome to Dr. Devin’s Wellness Wednesday Workshop where my goal is to help you maintain or improve your active lifestyle. Below the video, I will list out all the exercises.
Exercises:
  • Intrinsic
    • Breathing in nose, out mouth, 8 times – 3 times per day
  • Deep Longitudinal
    • Squats

 

 

 

 

    • Walking lunges

 

 

 

 

  •  Lateral
    • Only activate these muscles
      • External and Internal Obliques
      • Quadratus Lumborum
      • Adductor muscles of the hip
      • Transverse Abdominis
    • Side Double Leg Lifts
      • 1 of these
        • Lateral Elbow Prop

 

 

 

 

 

 

        • Lateral Plank Elbow & Knee

 

 

 

 

 

 

        • Lateral Plank Elbow and Legs Split

 

 

 

 

 

 

        • Lateral Plank Elbows and Legs Stacked

 

 

 

 

 

  • Posterior Spiral
    • Only activate these muscles
      • Hamstrings
      • Glutes
      • Low Back
      • Pelvic tilt
    • While doing 1 of these exercises
      • Bridge Double Leg Arms Down

 

 

 

 

 

 

      • Bridge Double Leg Arms Crossed

 

 

 

 

 

 

      • Bridge Double Leg Shoulders on Ball

 

 

 

 

 

      • Bridge Single Leg Arms Down

 

 

 

 

 

  • Anterior Spiral
    • Only activate these muscles
      • Rectus Abdominis
      • Transverse Abdominis
    • Concentrated Breathing
    • Table Top

 

 

 

 

 

 

    • Pick 1 of these
      • Prone Plank, Elbow Prop

 

 

 

 

 

      • Prone Plank, Elbows & Knees

 

 

 

 

 

 

      • Prone Plank, Elbow and Toes

 

 

 

 

 

Join us next time so we can continue helping you maintain or improve your active lifestyle. Until then, contact me at 704-827-6560 or chiro@atkinsonfamilychiro.com

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