Basic Mat Series for Low Back Pain

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Class One

  • Review start position – NEUTRAL Supine lying and side lying
  • Transversus Abdominis Activation – Breathing Visualization
  • Transversus Abdominis Bent Knee Fall Out
  • Transversus Abdominis Supine Arm Reach
  • Hinge Bridge
  • Transversus Abdominis: Single Foot Hover/Leg lift
  • Quad Stretch Side Lying

Class Two

  • Review start position – NEUTRAL Supine lying and side lying
  • Transversus Abdominis Activation – Breathing Visualization
  • Transversus Abdominis: Single Knee Lift option to add TA arm reach
  • Bridge with option to unload one leg
  • Reverse Clam
  • Quad Stretch Side lying

Class Three

  • Review start position – NEUTRAL Supine lying, side lying and kneeling
  • Transversus Abdominis Activation – Breathing Visualization
  • Transversus Abdominis: Single Leg Lower to Hover
  • Arm extension over head with rib and pelvic control
  • Bridge – option to add hold
  • Side lying straight leg Abduction or modification reverse clam
  • Hip flexor Stretch kneeling

Class Four

  • Review start position – NEUTRAL Supine lying, 4 point and kneeling
  • Transversus Abdominis Activation – Breathing Visualization
  • Transversus Abdominis: Leg Extension
  • Bridge with weight shift, optional lift leg
  • 4 point kneel with Hand Hover/arm reach
  • Hip flexor Stretch kneeling

Class Five

  • Review start position – NEUTRAL Supine lying, 4 point and kneeling
  • Transversus Abdominis Activation – Breathing Visualization
  • Transversus Abdominis: Leg Extension, optional arm reach
  • Bridge with weight shift or optional leg lift leg
  • 4 point with leg slide, optional full bird dog
  • Hip flexor Stretch kneeling

Class Six

  • Review start position – NEUTRAL Supine lying, 4 point and side lying
  • Transversus Abdominis Activation – Breathing Visualization
  • Transversus Abdominis: Double bent knee raise
  • 4 point bird dog
  • Reverse clam with abduction and extension
  • Side lying Quad Stretch