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Kettlebell Bottom's Up Progression
This advanced progression of the kettlebell bottom's up hold and press builds even more stability in your shoulder in the overhead position. Stability in this position is required for many sports and workouts such as crossfit, olympic lifting, volleyball, basketball, etc.
Hip Hinge Progression
This progression can start with a dowel rod, dumbbells or barbell depending on your strength and skill. Maintaining a neutral spine (flat back) is critical for proper form and ensuring the exercise is serving its rehabilitation goal of strengthening your posterior chain and back.
Cat Cow - Spinal Mobility
Learning to move smoothly and evenly through each vertebrae of your spine is helpful in mobilizing stiff parts of your back. Imagine moving fluid like a slinky through your vertebral column to distribute pressure away from painful spots. You can emphasize certain areas of your back but it might take some practice!
Childs Pose + Flexion
Our lumbar spine (low back) can often lose the ability to bend or flex forward especially if we deadlift a lot or are conditioned to avoid this movement from previous injuries. A way to target this area for more mobility is by performing a Child's Pose and adding a rounder (flexed) lumbar spine. This can take time to get good at if your low back muscles are very stiff.
Lat Pullover + Progressions
This exercise targets the lats by lengthening and strengthening them in the end shoulder range of motion where they tend to be weak. The latissimus dorsi muscle connects the shoulder through the mid back, ribs and lower back / pelvis. It is a key muscle to rehab for a healthy shoulder.
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