Doctor Jo shows some advanced core exercises you possibly can do with the ActiveMotion Bar. The exercises themselves are pretty basic, but adding the ActivMotion bar makes them advanced. Purchase an ActivMotion Bar in Doctor Jo’s product store:
These are advanced exercises and may only be used if you find yourself finished along with your rehab and preparing to return to your sport or higher level activities. The steel weights within the bar make it unstable, so your muscles need to work harder to maintain your core stable.
The primary exercise is a crunch. Lie down in your back along with your knees propped up. Put your hands on the white lines on the bar. Try to maintain the weights in the middle of the bar. Come up for a crunch pushing the bar up within the air and control it coming back down.
The subsequent exercise goes to be a bridge. Keep the bar up within the air in front of you. You’ll be able to start with a pelvic tilt to flatten out your back. Keeping the weights in the middle of the bar, lift your bottom off the bottom right into a bridge position. Slowly come back down. If that is straightforward, then you definately can try a single leg bridge. Lift one leg within the air, and lift your bottom off the bottom. Proceed to maintain the weights in the middle of the bar. Slowly come back down.
Now you will roll over and get right into a push up/plank position. Try to maintain your body in a straight/neutral position. Put the bar on one side of you. Hold on with one hand in the middle of the bar. Lift the bar up as you switch barely to that side. Try to maintain the weights in the middle of the bar, and slowly come back down. Switch sides.
The last set of exercises are going to be in prone in your stomach. Bring the bar in towards your chest. Pull into your chest and lift your chest barely off the bottom. That can activate the core muscles. You then can lift your leg alternating sides or lift them each at the identical time. For a more advanced exercise, put the bar out in front of you want you’re within the superman position. Lift your chest off the bottom, and lift your leg alternating sides or lift them each at the identical time.
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
ActivMotion Bar Advanced Core Exercises:
PRODUCT REVIEW DISCLAIMER: This video represents the honest opinions of Doctor Jo. Thanks to ActivMotion Bar for sponsoring this video and providing Doctor Jo with a free ActivMotion Bar to make use of.
DISCLAIMER: This video and any related comments usually are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; nonetheless, she isn’t YOUR Physical Therapist and may’t possibly diagnose you thru the Web. So don’t use this information to avoid going to your individual healthcare skilled or to interchange the recommendation they’ve given you. This information shouldn’t be used to self-diagnose or self-treat any medical condition. When you usually are not properly diagnosed, this information won’t help, and it could make things worse. When you experience any pain, stop immediately and see your healthcare skilled.