Ben

This stretch is useful for helping with hip pain in the trochanteric region (the bony area on the outside of your hip), as well as with IT band tension, or glute tension: Hold the stretch for around 10 seconds, and repeat 2-3 times. This is a TFL stretch (so - tensor fasciae latae) as well as the glute. Both of those muscles come down and form a band that goes down to your [...]

Glute Bridges are an excellent exercise to help with strengthening the glutes, which helps with pelvic stability and neutral pelvis positioning. Aim to do this exercise several times per week, holding for a total of 1 minute. Ideally, work up to holding for 30 seconds for 2 sets, with a strong isometric contraction (feels like squeezing a quarter between your glutes, holding everything tight) for the duration of the hold. EASIER OPTION: hold for 15-20 [...]

This is the advanced version of the neck retraction, aimed at strengthening the deep neck flexors, which helps with forward head posture. I recommend doing this several times per day, holding for 10 to 15 seconds to begin and work your way up to 20 30 seconds per hold. So this is an advanced version of the neck retraction that's responsible for working on the muscular strength that helps us counterbalance this forward [...]

This exercise is a side plank, intended to strengthen the core, particularly on the sides (the oblique muscles). Aim to hold this for as long as you can while keeping good form to begin, aiming for 15 to 20 seconds to start. Work your way up, and if you’re able, you can work your way all the way up to a 45 to 60 second hold. This is the side plank the goal [...]

Do this exercise for 3 sets, aiming for 30 to 60 seconds of working time. Do this exercise 3 days per week. This exercise improves shoulder stabilization and rotator cuff function. Keep the shoulder neutral with the weight held up while rotating internally and externally as much as you can in a pain-free range. Use a kettlebell or a homemade version with a (sturdy) reusable bag and approx. 15-20 lbs. of weight (or start with [...]

If you don't have time to do all the exercises at once, divide them in half and do half one day, and half the next.  These exercises are aimed to help improve forward posture ("upper crossed syndrome"): STRETCH: Doorway pec stretch (hold 10-15 seconds per side; repeat 2-3 times) Lacrosse ball self soft tissue (into a wall, 30 seconds per side) Abdominal stretch: cobra yoga pose. (hold for 10-15 seconds; repeat 2-3 times) STRENGTHEN: Bird dog [...]

This helps improve shoulder mobility, and can be done daily. You can do it pretty much anywhere too! Please aim to do this daily for about 30 seconds on the affected shoulder(s). Let me know if you have any questions. This is the posterior capsule stretch, the aim is to stretch out the shoulder capsule, this will help if our internal rotation is reduced. Let's pretend the right arm is the one that's reduced, so [...]

For the hip flexor stretch, choose one of the options that you feel the best stretch with. Hold for 15-20 seconds per side and repeat 2-3 times for a full set. I would recommend doing this daily (or even twice per day if sitting lots). This is a hip flexor stretch, the hip flexor begins on the front side of your low back and comes through into the front of your hip. Tight hip [...]

These are some more advanced options for stabilizing the gluteus medius muscle. The rep count can be a little lower on these based on the increased difficulty. Aim for 5 to 10 reps per movement (or more if you are able to complete with quality form) with three sets of each per side. Standing leg abduction with leg internally rotated (with or without additional resistance band): 5-10 reps, 3 sets.  On all fours straight leg abduction: [...]

Hamstring walk-outs are an excellent active exercise to help improve hamstring flexibility. I recommend doing 5 to 10 walk-outs at least once per day if you have difficulty with hamstring flexibility. This exercise does need to be done consistently to see change in flexibility. Hamstring tightness is a common problem, especially for those of us that are sitting a decent  amount of the day. So if you find you are only able to get [...]