Home Exercise Program

YOUR HOME PROGRAM

Created byLow BackGingrey,
Elizabeth FriendlyDCCore Exercises
Apr 28th, 2020
View videos at www.HEP.video
Total 9 Page 1 of 3

Dead Bug 2
Starting on your back with knees bent, perform small posterior
pelvic tilt (flatten low back into mat) then arms and raise both legs
to 90 degree hip angle from trunk and keeping 90 degree angle at
knee. Maintained stomach activation while you slowly lower one
foot to the floor and the opposite arm over head. Return to start
position and repeat on opposite side.

Repeat 5 Times Hold 2 Seconds

Complete 2 Sets Perform 2 Times a Day

Dead Bug Straight Leg

Starting on your back with knees and hips bent at 90 degrees, and
arms straight pointing up to ceiling. Perform small posterior pelvic
tilt (flatten low back into mat) to activate abs. Next, SLOWLY
straighten out one opposite leg and opposite arm(never letting the
foot of straight leg touch the floor). Maintain stomach activation
throughout exercise. Return to start position and repeat on
opposite side.

***Your low back should not arch off of the floor if you are
maintaining the small pelvic tuck and stomach activation. Your low
back should not hurt during exercise!

Repeat 5 Times Hold 2 Seconds

Complete 2 Sets Perform 2 Times a Day

Dead Bug Double Leg

Starting on your back with knees and hips bent at 90 degrees, and
arms straight pointing up to ceiling. Perform small posterior pelvic
tilt (flatten low back into mat). Next, SLOWLY straighten both legs
out (never letting the feet touch the floor) and at the same time
bring both arms back/overhead. Maintain stomach activation
throughout exercise. Return to start position and repeat on
opposite side.

***Your low back should not arch off of the floor if you are
maintaining the small pelvic tuck and stomach activation. Your low
back should not hurt during exercise!

Repeat 5 Times Hold 2 Seconds

Complete 2 Sets Perform 2 Times a Day
View videos at www.HEP.video Created by Elizabeth Gingrey, DC Page 2 of 3

QUADRUPED ALTERNATE ARM AND LEG - BIRD DOG

While in a crawling position, brace at your abdominals and then
slowly lift a leg and opposite arm upwards. Lower leg and arm
down and then repeat with opposite side.

Maintain a level and stable pelvis and spine the entire time. Video
# VVE7C35B7

Repeat 7 Times Hold 1 Second

Complete 2 Sets Perform 2 Times a Day

QUADRUPED ALTERNATE ARM AND LEG WITH KNEE ELBOW

TOUCHES "BIRD DOG ELBOW TOUCHES"
While in a crawling position, slowly lift your leg and opposite arm
upwards.
When returning your arm and leg down, do not touch the floor but
instead touch your elbow to your opposite knee and lift and
straighten them again. Then set them down on the floor. Next,
perform on the other side and repeat. Video # VVRY739BF

Repeat 7 Times Hold 1 Second

Complete 2 Sets Perform 2 Times a Day

PLANK - LATERAL - 1 KNEE 1 FOOT

While lying on your side, lift your body up on your elbow and knee
on one side and foot on the other side. Try and maintain a straight
spine. Video # VV2KF2PEQ

Repeat 3 Times Hold 30 Seconds

Complete 1 Set Perform 1 Times a Day
View videos at www.HEP.video Created by Elizabeth Gingrey, DC Page 3 of 3

Stir the Pot

Stir the Pot

Start in a plank position on your knees with elbows on the ball.

Keep your spine neutral and stable. Moving only your arms, make
small circles with your elbows. Clockwise and counterclockwise.
Video # VVPPRDAVD

Repeat 1 Time Hold 30 Seconds

Complete 2 Sets Perform 1 Times a Day

Stir the Pot- Advanced

Stir the Pot- Advanced

Start in a plank position with elbows on the ball. Keep your spine
neutral and stable. Moving only your arms, make small circles
with your elbows. Clockwise and counterclockwise. Video #
VVCDFZ883

Hold 30 Seconds
Complete 2 Sets Perform 1 Times a Day

Plank Forearm Side to Side Roll Outs on Exercise Ball

Start in plank position with forearms on ball. Core should be tight,
back flat and elbows directly under shoulders. Slowly roll ball side
to side, keeping the trunk and hips still.

Do not allow the body to rotate or twist while the arms are moving.

Duration 60 Seconds
Complete 2 Sets Perform 2 Times a Day