Exercises

All exercises to be done for quality not quantity!

Generally we would like to see 3 sets of 12-15 reps.

Start at a weight that can be done comfortably, meaning- well and without pain.

Once 3 sets of 12-15 reps at that weight is easily achievable, you can increase the weight.

Our corrective exercises are laid out in sections, in order from foundational to more advanced. Unless otherwise directed, start with the first video and work towards the latter videos.

We recommend you video yourself doing the exercises from time to time.

You can then critique yourself and adjust as needed or bring the video into the office so that we can critique your movement and work on weaknesses or the necessary corrections.

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Foot and Ankle

Knees

Hips

Back

Thoracic spine

Neck

Shoulders

Self care and Extra credit

Things to note about corrective exercises.

We have been working in the sports health and rehab for a long time. With over 40 years of experience, we have seen a lot. These corrective exercises are some of the more effective retraining, stabilizing, strengthening exercises we have found to work. Doing them does not guarantee your issue to goes away. It is recommended that you do them in the presence of a trained professional. One thing we encourage patients to do is film themselves while they do the movement. This way, we can go over the video together and work on form, movement correction, adaptations or adjustment to another movement.

Exercises should not hurt or cause pain. Healthy/correct movements should not hurt.

Having someone oversee movement is optimal because as perfect as we think we are, we often fall short of the standard.