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WELCOME TO COSTASPINE VIDEO CONTENT

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Introduction

 

A welcome from CostaSpine’s founder

Ricardo Marques

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Shoulder Exercises:

Strengthening exercises:

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Wall Angels

• Wall Angels: all 4 points in contact with the wall (little finger; elbow; shoulder and head against the wall)
• Purpose: engage correct posture and work on the scapula-humeral movement, if done correctly, you cant help engage the core
• Reps: 15-20 morning and evening

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Wall Push Ups

• Wall push ups: Squeezing shoulder blades down and together, disengaging the upper trapezius
• ​Purpose: Reinforcing correct posture and then strengthening the associated rotator cuff muscles
• ​Reps: 8-12 reps (3 sets)

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Isometric at 90 degree, Internal Rotation:

• Isometric at 90 degree, internal rotation: This exercise is a continuous from the ones before, master the correct form, posture and progress.
• ​Purpose: Engaging the internal rotator cuff of the shoulder, being the subscapularis, muscle contracts without the joint having to move.
• Reps: Hold each contraction for 4 seconds and do 8 reps

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Isometric at 90 degree, External Rotation:

• Isometric at 90 degree, external rotation:  This exercise is a continuous from the ones before, master the correct form, posture and progress. 

• Purpose: Engaging the external rotator cuffs of the shoulder, being the supraspinatus, infraspinatus and the teres minor, muscle contracts without the joint having to move.

• Reps: Hold each contraction for 4 seconds and do 8 reps

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Isometric at 180 degree, Internal Rotation:

• Isometric at 180 degree, internal rotation:  This exercise is a continuous from the ones before, master the correct form, posture and progress. 

• ​Purpose: Engaging the internal rotator cuff of the shoulder, being the subscapularis, muscle contracts without the joint having to move.
• ​Reps: Hold each contraction for 4 seconds and do 8 reps

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Isometric at 180 degree, External Rotation:

• Isometric at 180 degree, external rotation:  This exercise is a continuous from the ones before, master the correct form, posture and progress. 

• Purpose: Engaging the external rotator cuffs of the shoulder, being the supraspinatus, infraspinatus and the teres minor, muscle contracts without the joint having to move.

• Reps: Hold each contraction for 4 seconds and do 8 reps

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Cactus Mobility

• Cactus Mobility: Is a movement where you are lying prone, on a semi hard surface, again this exercise is progressive, so ensure correct form is achieved before performing this exercise. Along with trying to achieve a little bit of extension throughout the spine.

• ​Purpose: To increase the level of difficulty and add more resistance to your rotator cuff muscles so they can get stronger and more toned.
• ​Reps: 8-10 reps (3 sets)

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Theraband Exercises

• Theraband exercises: Exactly the same set up as wall push up, but now increasing the resistance and putting movement into the joint, avoid putting you Lumbar spine into a hyperlordotic position.

• ​Purpose: Again increasing the level of difficulty and getting the external rotator cuff muscles to be constantly loaded, to increase tone and ensure correct posture is maintained.
• ​Reps: Try and perform that movement up and down the wall 3-4 times
• ​Concentric external rotation of the shoulder: Place theraband around the wrists, place the elbows to the side, get a little tension between the arms. Then choose one arm to externally rotate, the other arm needs to stabilize against the resistance.
• ​Purpose: To strengthen the external rotators of the shoulder, while ensuring and maintaining good posture and correct engagement. 
• ​Reps: 8-12 reps (3sets)

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Mobility Exercises

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Sideway Finger Walking

• Side way finger walking: Standing perpendicular to the wall and then slowly climbing your fingers up the wall until you reach pain or it is unable to go any further

• ​Purpose: To increase range of movement of the shoulder joint
• ​Reps: 4-5 upward movement
• ​​Front finger walking: Turn parallel to the wall and repeat above exercise

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The Pendulum Movement​

• The pendulum movement: Bent over any surface which can support ones weight, let arm drop down and make it flaccid to ensure the joint capsule is distracted

• ​Purpose: To increase range of movement of the shoulder joint
• ​Reps: Do clockwise movement a few times, then anti-clockwise movement; then sway arm back and forth and then side to side. Once you have mastered that can add a weight to increase the distraction force achieved by gravity.

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Spinal Stability

Exercises:

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Exercise 1

• Exercise 1: getting into correct position, thumbs over ASIS to ensure the thumbs are guiding tools so that the pelvis doesn’t shift. Patient engages core by dropping belly button down and up.  Keeps those muscles engaged (Transverse abdominus; multifidus, pelvic floor and diaphragm). Then patient drops alternate legs with keeping correct posture.

• ​Purpose: To increase the strength and tone of the spinal stability muscles 
• ​Reps: 8-12 reps (3 sets)

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Exercise 2

• Exercise 2: Following correct set -up from exercise 1, they are continuous do not move on until you have mastered the correct form. Bring knee upwards toward head and then straighten leg and bring leg down towards floor without hitting the floor.

• ​Purpose: To increase the strength and tone of the spinal stability muscles 
• ​Reps: 8-12 reps (3 sets)

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Exercise 3

• Exercise 3: Correct set-up and from there get the patient to bring their knees up, 90 degrees at hip and 90 degrees at the knees. Then patient must alternatively tap their toes on the floor.

• ​Purpose: To increase the strength and tone of the spinal stability muscles 
• ​Reps: 8-12 reps (3 sets)

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Exercise 4

• Exercise 4: Is continuous from exercise 3, the patient then needs to perform ‘exercise 2’ movement, however it is a lot harder as it will require a lot more control

• Purpose: To increase the strength and tone of the spinal stability muscles 

• Reps: 8-12 reps (3 sets)

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Exercise 5

• Exercise 5: Again is progressive, however patient will now get into a glute bridge this will recruit further muscles namely the gluteus maximus and the upper hamstring. Once in that position, patient must open their legs to increase the level of difficulty and to recruit their gluteus medius and then drop the pelvis back down.

• Purpose: To increase the strength and tone of the spinal stability muscles, also to implement movement into the pelvis to help aid the lumbar lordosis

• Reps: 6-10 reps (3 sets), holding the position for 4 seconds

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Exercise 6

• Exercise 6: Patient will get into a glute bridge but to help stabilize themselves they must keep their arms to the side on the floor, patient then extends leg in-line with the pelvis without letting the pelvis shift. Do right and left leg and then drop pelvis back down and repeat.

• Purpose: To increase the strength and tone of the spinal stability muscles, also to implement movement into the pelvis to help aid the lumbar lordosis

• Reps: 6-10 reps (3 sets), holding the position for 4 seconds

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Exercise 7

• Exercise 7: Same position as exercise 6, however once leg is raised and extended do small little arc movements without letting the pelvis shift, do that on both sides.

• Purpose: To increase the strength and tone of the spinal stability muscles

• Reps: Do 6 reps on either side (3 sets)

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Exercise 8

• Exercise 8: Back into glute bridge, then bring knee upwards toward head and straighten leg, drop leg down in-line with the pelvis not past. Do it on alternate legs and then bring pelvis back down.

• Purpose: To increase the strength and tone of the spinal stability muscles, also to implement movement into the pelvis to help aid the lumbar lordosis

• Reps: Do 6 reps on either side (3 sets)

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Exercise 9

• Exercise 9: Engage and recruit core, squeeze pillates ball between hands and knees, then drop opposite limbs while maintaining the core and not letting the ball fall.

• Purpose: To increase the strength and tone of the spinal stability muscles

• Reps: Do 6 reps on either side (3 sets)

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Exercise 10

• Exercise 10: Patient gets on all fours, table top position, slightly tilts the pelvis and then engages the spinal stability muscles. The patient then keeps knee bent and extends the hip as far they can without letting the pelvis tilt.

• Purpose: To increase the strength and tone of the spinal stability muscles along with the glutes and hamstrings.

• Reps: 8-12 reps (3 sets)

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Exercise 11

• Exercise 11: Same set-up position as exercise 10, once in that position patient must extend their opposite limbs and hold that position for 4 seconds again without letting the pelvis drop.

• Purpose: To increase the strength and tone of the spinal stability muscles, it also helps improve the patient’s lumbar lordosis

• Reps: 6-10 reps (3 sets)

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Exercise 12

• Exercise 12: : Same set-up position as exercise 10, once in that position patient must extend their opposite limbs and once in that position she must try extend both her arm and leg as high as possible without tilting the pelvis then drop it down and repeat.
• ​Purpose: To increase the strength and tone of the spinal stability muscles, it also helps improve the patient’s lumbar lordosis and increases tone of the glutes.
• Reps: Do 6 reps on either side (3 sets)

[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.4.6″ background_color=”#4681b4″ collapsed=”off”][et_pb_row column_structure=”1_2,1_2″ _builder_version=”4.4.6″][et_pb_column type=”1_2″ _builder_version=”4.4.6″][et_pb_video src=”https://costaspine.com/wp-content/uploads/STAB EX 13 VIDEO 23.m4v” image_src=”https://costaspine.com/wp-content/uploads/black.png” thumbnail_overlay_color=”rgba(0,0,0,0.6)” _builder_version=”4.4.6″][/et_pb_video][/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.4.6″][et_pb_text admin_label=”Exercise 13″ module_class=”exercise-title exercise-content” _builder_version=”4.4.6″ text_text_color=”#ffffff” header_text_color=”#ffffff”]

Exercise 13

• Exercise 13: Same set-up position as exercise 1, however instead of placing feet on the floor place them on the pilates ball, then push upwards into a glute bridge putting all the weight through the heels, do this movement through the pelvic range.

• Purpose: To increase the strength and tone of the spinal stability muscles, along with aiding the lumbar lordosis and increasing the strength of the glut muscles.

• Reps: 8-12 reps (3 sets)

[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.4.6″ background_enable_color=”off” collapsed=”on”][et_pb_row column_structure=”1_2,1_2″ _builder_version=”4.4.6″][et_pb_column type=”1_2″ _builder_version=”4.4.6″][et_pb_video src=”https://costaspine.com/wp-content/uploads/STAB EX 14 VIDEO 24.m4v” image_src=”https://costaspine.com/wp-content/uploads/black.png” thumbnail_overlay_color=”rgba(0,0,0,0.6)” _builder_version=”4.4.6″][/et_pb_video][/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.4.6″][et_pb_text admin_label=”Exercise 14″ module_class=”exercise-title exercise-content” _builder_version=”4.4.6″ text_text_color=”#000000″ header_text_color=”#000000″]

Exercise 14

• Exercise 14: A slight variation from exercise 13, however patient makes their legs straight, once in that position they will lift the pelvis off the ground and hold it for 4 seconds.
• ​​Purpose: To increase the strength and tone of the spinal stability muscles, along with aiding the lumbar lordosis and increasing the strength of the glut muscles.
• ​Reps: 8-12 reps (3 sets)

[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.4.6″ background_color=”#4681b4″ collapsed=”on”][et_pb_row column_structure=”1_2,1_2″ _builder_version=”4.4.6″][et_pb_column type=”1_2″ _builder_version=”4.4.6″][et_pb_video src=”https://costaspine.com/wp-content/uploads/STAB EX 15 VIDEO 25.m4v” image_src=”https://costaspine.com/wp-content/uploads/black.png” thumbnail_overlay_color=”rgba(0,0,0,0.6)” _builder_version=”4.4.6″][/et_pb_video][/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.4.6″][et_pb_text admin_label=”Exercise 15″ module_class=”exercise-title exercise-content” _builder_version=”4.4.6″ text_text_color=”#ffffff” header_text_color=”#ffffff”]

Exercise 15

• Exercise 15: Continuing on from exercise 14, once off the floor, the patient must then lift one leg up, do 2 small arc movements and then back to the ball then the other leg would repeat. Once completed move pelvis back down and start the process again.

• Purpose: To increase the strength and tone of the spinal stability muscles, along with aiding the lumbar lordosis and increasing the strength of the glut muscles.

• Reps: 6-8 reps (3 sets)

[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.4.6″ background_enable_color=”off” collapsed=”on”][et_pb_row column_structure=”1_2,1_2″ _builder_version=”4.4.6″][et_pb_column type=”1_2″ _builder_version=”4.4.6″][et_pb_video src=”https://costaspine.com/wp-content/uploads/MCKENZIE STRETCH VIDEO LAST.m4v” image_src=”https://costaspine.com/wp-content/uploads/black.png” thumbnail_overlay_color=”rgba(0,0,0,0.6)” _builder_version=”4.4.6″][/et_pb_video][/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.4.6″][et_pb_text admin_label=”Exercise 16″ module_class=”exercise-title exercise-content” _builder_version=”4.4.6″ text_text_color=”#000000″ header_text_color=”#000000″]

Exercise 16

• Exercise 16: McKenzie stretch: Patient must start with bringing their shoulders down and together and increase extension in the thoracic spine and the push their pelvis into the floor to increase the extension in the Lumbar soine.
• ​Purpose: helps improve the extension portfolio of a patient and helps aid the lumbar lordosis
• ​Reps: Hold stretch 15 seconds (3 sets)

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