CCGI – Neck Mobility

2020-08-25T16:31:25-04:00August 18th, 2015|CCGI, Neck|

Neck Rotation Sitting In a sitting posture, chin tucked in, turn your head to the left and then to the right, ensuring that your neck doesn’t move forward. Completing this movement should take 2-3 seconds. Repeat 10 times.   Neck Extension Sitting In a sitting posture, chin tucked in, slightly move your head [...]

CCGI – Low Back Stretching Exercises

2020-08-25T16:31:46-04:00August 18th, 2015|CCGI, Lower Back| Quadriceps Stretch Stand close to a wall and place your right hand on the wall for support. Standing straight, grasp the top of your left foot with your left hand. Pull your heel towards your buttock and hold for 15-30 seconds. Figure 4 Stretch Seated: Place your left ankle onto your right [...]

CCGI – Low Back Strengthening and Motor Control Exercises

2020-08-25T16:32:07-04:00August 18th, 2015|CCGI, Lower Back| Multifidi Activation Place your fingers on the muscles on either side of your spine, then try to contract or ‘swell’ the muscles under your fingertips. Gradually work up each level of the spine, holding each contraction for exactly 5 seconds. Transverse Abdominis Activation Lie on your back, knees bent, feet flat on [...]

CCGI – Low Back Mobility Exercises

2020-08-25T16:32:18-04:00August 18th, 2015|CCGI, Lower Back| Child's Pose / Prayer Stretch Kneel on all-fours, hands beneath your shoulders, knees beneath your hips. Leave your hands where they are and pull your pelvis down onto your heels. Feel the stretch in your spine as you reach away with your fingertips. Hold for 20-30 seconds. Cat Stretch Kneel on all-fours, [...]

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