Exercises
Here are some basic exercises to aid in a rehab program.
Dr. Deppen’s Exercise list:
- McKenzie Low Back Extension
- Side Bridge
- Quadruped
- Prone Thoracic Spine Extension
- Dead Bug
- Breathing
- Side lying Push up
Some video progressions:
Breathing
Dead Bug Progression
Side Bridge
Deep Neck Flexion
Palliative Care
Tissue Sparing
Tissue Stabilizing
- The Back – Extensors
- Side Support and Oblique Abdominals Stability Training
- Abdominal Exercises Made Simple 1 – The Basics
- Abdominal Exercises Made Simple 2 – Dying Bugs
- Abdominal Exercises Made Simple 3 – Advanced
- McGill’s Curl-up
- The New Abds
- Head and Neck Pain
- Shoulder- 1
- Shoulder- 2
- Shoulder- 3
- Shoulder (for overhead athletes) – 4
- Knee – 1
- Knee 2 (Hamstrings)
Functional Training
Borrowed with permission from Dr. Craig Liebenson
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Races
- Apr 16 - Boston Marathon
May 06 - Flying Pig Cincinnati Marathon
May 11 - Niles North Track Conference
May 18 - Niles North track and Field Sectionals
May 24 - Illinois Track and Field State Championships
Aug 19 - Ironman Mt Tremblant
Oct 08 - Chicago Marathon