Posterior Core and Shoulder Stability Exercises

(shoulders, back, glutes and hamstrings)

 

 

Bird dogs (demonstration only video)

Helpful Tips:

  • keep your core tight

  • Your back flat and spine in a neutral position

  • While your torso is stationary raise you leg behind you

  • Raise your leg and opposite arm till they are parallel with the ground without changing your torso position

  • Alternate between sides until you complete the set

 

Supermans (demonstration only video)

Helpful Tips:

  • keep your core tight

  • keep your back straight, try not to over arch and hyper-extend your back

  • raise your arms and shoulders off the ground by contracting the muscles behind the shoulders

  • raise your legs by contracting the muscles of the legs

  • keep your chest and belly on the ground

  • if your chest starts to rise off the ground you need to tighten up your abs to protect your back.