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Mad Scientist Special! Learn Unique, Powerful Exercises You’ve Never Heard Of, Covering Every Bodypart…abs, Chest, Arms, And Everything Else! Get Better Results For The Hard Work You’re Already Putting Into Your Training Right Now.
The Best Exercises You’ve Never Heard Of

devchengkalath.com The Birddog Physical Therapy Exercise Legs Only Variation Described by Toronto Physiotherapy Dev Chengkalath Start in the quadruped or 4 point kneeling position on your hands and knees, with arms lined up directly under your shoulders and your knees lined up directly under your hips. From this starting position, make sure that your spine is in neutral. You shouldn’t have any excessive arching down or any excessive rounding up of the back. Essentially, there should be a nice straight line from the top of your head to your tailbone. Once you have attained a strong neutral position, alternate extending one leg out at a time under control without allowing any movement to take place anywhere else in the body. Focus on keeping your spine in that neutral position throughout the exercise while breathing normally. Avoid rotating through your spine or hips. Complete the desired number of repetitions on each side. Key Points: -start in neutral quadruped or 4 point kneeling -alternate extending leg out at hip to buttock height -keep spine in neutral throughout the movement -breathe normally

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devchengkalath.com The Clamshell Physical Therapy Exercise Described By Toronto Physiotherapist Dev Chengkalath This exercise is fantastic for activating some of the more functionally important hip/pelvis stabilizer muscles. Start by lying on your side with your hips and knees bent. Keeping your ankles together, slowly move your knees apart (top knee moves away from the bottom knee) and then return to the starting position. During this movement, make sure that your top hip stays facing the ceiling and doesn’t roll either forward or backward. You can use your hand to make sure the muscle is contracting. To do so, place your thumb on the bony part on the front of your pelvis (ASIS) and reach back around with the tips of your fingers. You should feel for the movement underneath. Key Points: -start on your side with your hips and knees slightly bent -keep your ankles together and spread your knees apart -make sure your hip stays upright -don’t let your hips roll forward or backward -use your hands to feel the glutes contract

devchengkalath.com Front Plank Physical Therapy Exercise Described By Toronto Physiotherapist Dev Chengkalath If you suffer from mechanical low back pain, there’s probably a good chance you’ve been told you have a weak core. In the following video, the front plank exercise is demonstrated. When used properly, this core and abdominal exercise is a fantastic tool to help alleviate the symptoms and the causes of low back pain. Start in a legs fully extended position while braced on your forearms. Lift your hips and body off the ground and hold that “plank” position. Make sure that you keep your spine in the neutral position without any excess rounding or arching while breathing normally. Lower yourself back down, under control, to the starting position. Hold for the desired amount of time or complete the desired number of repetitions. Key Points: -work in a pain free zone -maintain neutral spine -breathe normally -hold for desired time or desired number of reps

devchengkalath.com The Hip Hinge Physical Therapy Exercise Described By Toronto Physiotherapist Dev Chengkalath This movement exercise is fundamental to protecting your low back from aches and pains as it teaches you to move efficiently at the hips while sparing your spine from unnecessary trauma. Start in a full kneeling position, with your buttocks resting on your heels. From this position, drive yourself up to your knees by forcefully contracting through your glutes. Lower yourself back to the starting position under control and repeat for the desired number of repetitions. Do not allow any movement to take place in your spine. All movement should take place at the hips only. Key Points: -start in a full kneel position, sitting on your heels -forcefully contract through your glutes to an upright kneel -lower back to the starting position under control -don’t allow any movement through the spine -only move through your hips -breathe normally

devchengkalath.com Front Plank from Knees Core Fitness Physiotherapy Exercise Described by Toronto Physical Therapist Dev Chengkalath The front plank is another fantastic exercise, that, when executed correctly, can help alleviate, prevent or fix the aches and pains from various forms of mechanical low back pain. In this most simple variation of the front plank exercise, the front plank from the knees, start in a plank position on your knees and elbows. From this position, maintain the neutral spine position where your spine is neither flexed (rounded up) nor extended (arched) excessively, while you lift your pelvis off the floor. Lower back down to the starting position under control. Hold for the desired amount of time or complete the desired number of repetitions. Key Points: -work in a pain free zone -maintain neutral spine -breathe normally -hold for desired time or desired number of reps

devchengkalath.com The Cat & Camel Physical Therapy Exercise Described By Toronto Physiotherapist Dev Chengkalath This back mobilization exercise is designed to loosen up the joints and tissue surrounding the spine. It should not be taken as a stretch but as an active motion exercise used to improve controlled flexibility. This movement results is lower spine loads while improving back mobility. Aim for 6-10 cycles. Key points -only work in your pain free range -keep your hands directly beneath the shoulders -keep your knees directly beneath the hips -your spine should flex and arch together as a unit -you don’t need to go to the end range of motion