Daily Exercise Program
A question I get asked a lot by students and clients is ‘what is the best exercise to do for ‘insert specific pain here’?’ I have my go to exercises for specific complaints or dysfunctions so I decided to put them together into a daily exercise program. I believe that if everyone did these exercises everyday then we would see a decrease in the most common complaints of pain that I see in a clinic. The 2 most common complaints are lower back pain and neck and shoulder pain. Both can be contributed to the lifestyle that we live and what we do with our bodies on a daily basis. This exercise program is designed to combat those factors. This program should take 15 - 20 minutes to complete. It can be done every morning and then ideally progressed to morning and night.
I want to make it clear that this program is not going to fix everyone’s pain. I believe that it is a good foundation to work the primary postural muscle which tend to cause the most common pain. This program also does not replace the need for other exercise. This is a base level program. Other exercise will be required to meet cardio, strength and mobility needs of the body.
Daily Exercise Program
1 minute plank
10 x W’s
1 minute left side plank
10 x glute bridges
1 minute right side plank
10 x clams (each side)
10 x theraband pull-a-parts
10 x crab walks (each way)
REPEAT 3 TIMES
Plank
The plank is a great exercise for trunk stability. The key is to keep the body in a nice straight line and maintain this position. If required you can drop to your knees to make it easier, just ensure that you maintain a nice straight line.
Primary muscles used: Abdominals, Glutes, Erector Spinae, QL’s
W’s
W’s are great for working our scapular stabilisers. Keeping our scapulars back and down while performing this exercise is key. Make sure you don’t shrug your shoulders.
Primary muscles used: Rhomboids, Mid and Lower Traps
Left Side Plank
This side plank, similarly to the plank, is great for trunk stability. Keeping the body in a nice straight line is again the key. If required you can drop to your knees to make it easier.
Primary Muscles used: Obliques, Glute medius
Glute Bridge
The glute bridge is a good exercise for lower back pain. Make sure you squeeze the glutes first and think about coming off the ground one vertebrae at a time.
Primary Muscle used: Glute max
Right Side Plank
This side plank, similarly to the plank, is great for trunk stability. Keeping the body in a nice straight line is again the key. If required you can drop to your knees to make it easier.
Primary Muscles used: Obliques, Glute medius
Clams
Clams are good for lateral hip strength. Your shoulders, back, hips and ankles should be in a straight line. Knees should be bent at 90 degrees with the theraband just above the knees. Make sure that you don’t rock the pelvis back as you complete the movement. The movement should come entirely from the hip.
Primary muscles used: Glutes
Theraband pull-a-parts
Pull-a-parts are again for scapular stabilisers. Keep the shoulders down (don’t shrug) and squeeze the scaps together.
Primary muscles used: Rhomboids, Mid and Lower Traps
Crab walks
Crab walks are good for lateral hip stabilisers. It is the most dynamic exercise in the program. Start with the theraband around your ankles and a soft bend in your knees and hips. The key to the crab walk is maintaining a consistent rhythm. The speed that your leading leg steps out should be the same speed that your trailing leg steps in.
Primary muscles used: Glute medius and minimus
If you would like to come in to create a plan to get out of pain and become stronger click here.