Chiropractor Chandler AZ

Dynamic Stabilization

Bird Dog: Start in the quadruped position. Raise your right arm straight out in front of you while at the same time raising your left leg straight to the back. Come back to the starting position and repeat on the opposite side. Raise each arm and leg a total of ten times for a set.

Cable External Rotation with Abduction: Tie the center of the cable to a railing or doorknob. Grab a cable handle in each hand. Your arms should be straight out to your sides with your elbows bent at a 90 degree angle, palms down and hands facing forward. Keeping your upper arms “abducted” to the sides, rotate your upper arms towards the ceiling. Your hands should point towards the ceiling with palms forward and forearms parallel to your body. Rotate your arms back down to the starting position. Repeat a total of ten times for a set.

Kettlebell Twist on Bosu: To do this exercise you can use a light kettlebell, dumbell or medicine ball. Standing on the Bosu (dome side up), holding the weight about a foot in front of your chest with your elbows bent and upper arms by your sides. Keeping the weight in the same position, twist your body 90 degrees to the left, come back to center and twist to the right. Twist to each side a total of ten times for a set.

Lat Side Raise and Forward Raise on Bosu: You can perform the lat side raise and forward raise listed in the basement exercises while standing on the Bosu to add some challenge and work the core.

“Arnold” Bench Press: You can do this exercise on a weight bench or an exercise ball. Grab a dumbbell in each hand and lie supine (face up) on the weight bench or exercise ball. If you are using an exercise ball, make sure that your upper back and neck are supported. Start with your elbows bent to 90 degrees. Your upper arms should be by your sides and lower arms pointed towards the ceiling with the palms of your hands facing each other. Extend your arms straight up while twisting the dumbbells so that your palms are facing forward when the arms are fully extended (the ends of the dumbbells should touch or be close together). Lower your arms back down and return to the starting position. Repeat a total of ten times for a set.

Medicine Ball French Press: Start out lying supine (face up) on an exercise mat with your knees bent and feet on the ground, shoulder width apart. Grab a medicine ball in both hands. Raise your arms straight up towards the ceiling. Be careful to keep your belly button pushed into the floor and your shoulders down. Bend your elbows and lower the medicine ball down behind your head. Raise the ball back up as you straighten your arms, pushing the ball towards the ceiling. Repeat ten times for a set.

Medicine Ball Pullover: You can perform this exercise supine on an exercise mat or exercise ball. If you use a ball, make sure that your shoulders and neck are supported. If you are using a mat, start in the supine position with knees bent and feet on the ground, shoulder width apart. Grab the medicine ball in both hands and extend your arms straight up towards the ceiling. Keeping your arms straight with elbows slightly bent, lower the ball back behind your head. Raise the ball back up towards the ceiling. Repeat a total of ten times for a set.

Medicine Ball Squat: Grab a medicine ball in both hands. Start from a standing position with feet slightly further than shoulder width apart. Your arms should be relaxed with the ball pointed towards the ground. Lower yourself into a squat position, while raising the ball with arms straight. Your arms should be fully extended towards the ceiling when you reach the full squat position. Return to the starting position and repeat a total of ten times for a set.

Forward Lunge with Medicine Ball Twist: Grab a medicine ball and hold it in both hands straight out in front of you. You should be standing with your feet shoulder width apart. Lunge forward with your left leg, and at the same time twist the medicine ball 90 degrees to your left side. Come back to the starting position and repeat on the right side. Lunge ten times on each side for a set. To make this exercise more challenging, try doing it as a walking lunge.

Woodchopper with Side Lunge: Grab a medicine ball and hold it in both hands. You should be standing with your feet shoulder width apart. Lift the ball up and extend your arms in a diagonal position to the left. Return to the starting position and lower the ball in a diagonal position to the right while performing a side lunge to the right. Repeat ten times and then do the same exercise on the opposite side ten times for a set.

Straight Arm Dumbbell Twist: Grab a light dumbbell in each hand. You should be standing with your feet shoulder width apart. Extend your arms straight out in front of you, being careful not to let your shoulders come up. Twist the dumbbells to the left and right for 60 seconds. Lower your arms back down to the starting position.

Glute March on Ball: Roll yourself out on the ball so that you are supine (face up) with the ball supporting your upper back and shoulders. Your knees should be bent with your feet shoulder width apart. Extend your left leg straight out, return to the starting position and extend the right leg. Repeat a total of ten times on each side for a set.

Single Leg Glute Bridge: Do this exercise on a floor mat. Start in the supine position with your knees bent and feet on the ground, shoulder width apart. Raise your right leg out, straighten the knee and with foot flexed, point that leg towards the ceiling. Now raise your hips up to a tabletop position, being careful to prevent any side-to-side hip motion. Lower your hips back down to the ground and repeat a total of ten times on each side for a set.

Step-Up with Cable Pull: Tie the middle of the cable to a railing or doorknob. Use a small step or platform on a couple of risers, positioned about 3 feet from the railing. Grab one cable handle in each hand, standing just behind the step. Your arms should be extended forward, with a slight amount of tension on the cable. Be careful to keep your shoulders down and back. Step up onto the step while at the same time pulling the arms down and to your sides. Step back down and return to the starting position. Repeat a total of ten times on each foot for a set.

Standing Cable M: Standing with your feet shoulder width apart, with the middle of the cable under your feet and a handle in each hand. With your arms down by your sides, there should be a slight amount of tension on the cable. Raise your arms out to the sides until they form a 60-degree angle from your body. Hold this position for 3 seconds. Return to the starting position and repeat a total of ten times for a set.

Prone Cobra: Start out lying face down on an exercise mat with your arms relaxed at your sides. Raise your head and chest off the ground, and at the same time raise your arms up and out in a diagonal motion to the sides, keeping the palms down. Hold this position for 15 seconds and return to the starting position.

Around the World: Start out standing on one foot, holding a medium-size exercise ball in both hands. Lower the ball down forming a diagonal line to the left and touch the floor with the ball. Come back to the starting position and lower the ball down straight in front of you, once again touching the floor with the ball. Come back to the starting position and lower the ball down in a diagonal motion towards the right. Touch the floor with the ball and return to the starting position. Do three sets of all three touches.

Supine Medicine Ball Raise and March: Start out lying on a mat in the supine position (face up). Your knees should be bent with your feet on the mat, shoulder width apart. Grab a medicine ball in both hands. Extend your arms straight out towards the ceiling while holding the ball. Now raise the left foot off the ground keeping the knee bent, returning to the starting position and then raise the right foot off the ground. “March” ten times on each side for a set.

Walking Lunge with Medicine Ball: Grab a medicine ball in both hands and raise it above your head. Be careful to keep your shoulders down. Your elbows should be slightly bent. Keeping the ball raised above your head, do a set of walking lunges across the room.