SISU Spine and Rehabilitation

Can You Do This?

Being able to single leg squat to a chair greatly reduces your risk of low back pain!

It is testing hip stability and low back stability. Both of these areas can be major contributors to low back pain.

Glute Training

What it's doing:

This exercise helps relax our glutes and hips by making our glutes shorten and then immediately relax and lengthen.

When to use:

This exercise is great if you are having tightness in your hips at the bottom of a squat.

How to use:

Sit in a 90/90 position - place one hand on your front foot and one on your front knee - squeeze your butt cheeks to lift your hip off the ground - relax and slowly let your hip come back down.

Repeat for 10 reps each side.

Simple Runners Warm Up

When to use:

Right before starting a running workout or if you have been experiencing knee pain with running.

What is it doing:

We are preparing our body to be stable on a single Leg during a dynamic movement.

How to use it:

Stand with your feet more narrow than your shoulders. Reach backwards with your foot and tap your toe. Then reach forward and tap your heel. Repeat for 2 rounds of 20 reps each side.

Thread The Needle

When to use:

Upper back stiffness or low back pain with squatting.

What is it doing:

This exercise is great at improving rotational mobility and reducing muscle tension.

How to use it:

While on your hands and knees reach under one of your arms. Reach like you are trying to touch the back of your shoulder to the ground. Hold for 2 secs and then switch sides.

Incorporate once daily for 10 reps each side.

Ultimate Lifting Warm Up

🐻 The bear crawl into the squat helps us warm up a strong brace for lifting heavy.

The deep squat helps us warm up our hips for full range of motion.

🔑The rotations help us warm up our spine and shoulders and improve our overall mobility which is key for safe lifting.

Knee Extension Mobilization

When to use:

This is great for pain or stiffness with squatting.

What is it doing:

We are creating more space in the knee by stretching the joint capsule surrounding the knee.

How to use it:

Choose a light to moderate weight Kettlebell and a small object to elevate your foot. Place the KB on your leg and squeeze your quad. Hold for 2 seconds and relax.

Incorporate this exercise into your warm up. 3 sets of 10 reps each leg.

Knee Flexion Mobilization

When to use:

This is great for pain at the front of your knee either above or below your knee cap.

What is it doing:

We are creating more space in the knee by stretching the muscles and tendons surrounding the front of your knee.

How to use it:

Incorporate this exercise into your warm up. 3 sets of 10 reps each leg.