*These exercises were intended to be a refresher for patients of Dr. Travis*

CORE 3 + 1

(curl-up, side bridge, bird dog + cat-camel)

– These exercises are used low back pain.

– Perform 3-5 times a week.

Tri-Planer Stretch and Tri-Planer Lunge

– This involves stretching of your hip-flexors and activation of your gluts, perfect for the person who sits all day and is starting to develop of flat back side. Helps with low back pain, and hip-flexor tightness.

– Perform 3-5 times a week.

Watch Dr. Travis demonstrate how to use your foam roller at home.

– “Search and Destroy” you need to search for the pain using the foam roller and destroy it by rolling over the muscle belly until pain subsides.

– Perform daily for 10 minutes until pain dissipates.

** For specific questions contact our office to have Dr. Travis give you a more thorough explanation.**

Sit-Stand Work Station by Anthro

The next three videos are to correct the forward head and shoulder posture often found with individuals who sit at a computer.

Perform all three video sets 3-5 times a week, until results are visually noticeable.

Serratus Anterior Activation Exercise (chin retraction)

Scapular Squeeze and Scapular Depression (straight back and straight down)

Serratus Anterior Exercise (aka. crazy floor)

Gluteus Medius Activation Exercises

(clam shell and straight leg raise)

– This exercise helps to facilitate the glut medius, perfect for runners and people who sit all day.

– Perform 3-5 times a week.