Objectives
- Progression from the Hip Extension and Cobra exercises.
- Strengthen back muscles to improve posture and back health.
- Learn how to properly lift without risk of strain or injury.
- Increase lean muscle mass and strength and endurance.
Targeted Muscles
- Deep Core Abdominal Musculature
- Para Spinal Muscles
- Back and Posterior Hip Musculature
- Back of Leg Musculature
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How to Perform
| 1 | Kneeling with knees hip width apart. |
| 2 | Externally rotate hands and pinch shoulder blades together to open chest. |
| 3 | Ensure a neutral spine through out the exercise. |
| 4 | Draw your belly in towards the spine. |
| 5 | Bend forward from the hips slowly, moving towards a 45 degree angle from the hips. Do not let the back round. |
| 6 | Hold and then slowly move back to the start position using the back of your legs and hips. |
Alternative Exercise Suggestions for Patients with an ICD
| 1 | No Restriction |
Common Challenges
- Skipping through the foundational exercises such as the Horsestance, Hip Extension and Cobra Exercises can lead to poor exercise execution. To optimize movement, ensure you feel comfortable with foundational exercises. Also, it is helpful to think of the targeted muscles (back of legs and hips) for optimal function.
- Back health can be compromised if neutral spine and core function is lost, especially under significant load. Ensure these two are taken into consideration before executing the exercise.
| Load | Sets | Reps | Tempo | Rest |
|---|---|---|---|---|
| Body Weight | 2-3 | 10 | 2 Lower: 1 Hold: 2 Rise | 45 sec to 1 min depending on exercise response |