This college soccer star practices this unique drill called "lateral hurdles with one touch". Some points of emphasis include:

*Stabilizing with her inside (right) leg by reactively keeping weight on her right shoe arch.

*Multi sensory integration by being aware of her surroundings using her peripheral vision

* Being able to stabilize on one leg with external resistance applied to her waist as would happen in a game situation.

Golf Tip

Most players regardless of ability have difficulty with left hip internal rotation.  Seeing most golfers are right handed, this means it will negatively impact your follow through.  This can cause the golfer to block shots out to the right or duck hook shots to the left.  This can be a frustrating experience and often hard to overcome.  One of the exercises that we use to help golfers feel the ideal lead hip position involves a phone book and a pole or driver. 

1. Position a 2 inch block or phone book under the left foot

2. Grab a pole or driver with your right hand lower and about 18 inches from your left hand on top and place it on your left side.

3. Shift your weight into your left leg and pressure into your right arch of your shoe and be sure to keep your left big toe down.

4. Attempt to push with your top hand and pull with your bottom hand and breathe 4 to 5 deep breaths.

5. You should feel your left inner thigh engage and the muscles between your shoulder blades contract.

Lunge with Elbow to Instep

 Prior to any athletic activity it is important to make sure your body is warmed up properly.  The exercise below allows the athlete to safely and effectively prepare the hips and low back in a safe and dynamic way.  It is a staple in our dynamic warm-up routine.

1. Stand with feet shoulder width and take a large step forward

2. Attempt to bring the same side elbow to the instep and pause for a few seconds

3. Step out of lunge and repeat on the other side.  Perform 5 reps per side.

Deadlift

One of the best yet often misunderstood function exercises is the deadlift.  When performed properly this can be a great addition to any functional training arsenel.  In the link below you will see one of the most respected experts in the country describe how to perform this exercise correctly using a kettlebell.  For those of you who have some experience in postural restoration please take note how often the instructor is on his right leg.  This is a pattern that we strongly advise our patients to avoid.  Enjoy the video.  

Assisted Squat

 Squatting is a very primitive exercise that every person without pathology should be able to accomplish.  Unfortuanately with the "advances" of  modern toilets many of us lose the ability to squat.  This may lead to arthritis, constipation, pelvic floor weakness and overall core and leg weakness.   This exercise can be performed on a lat pulldown machine if a function training machine is not available.  To perform this exercise correctly place enough weight on the stack that will allow you to perform the exercise without compensation. 

1. Stand with feet shoulder width apart and grap the bar with your hands wider than shoulder width. 

2. Retract your shoulder blades down and back and draw in your belly button.

3. Squat down maintaining the retracted position of the shoulder blades as you lower in a 4 count, pause for 2 seconds and raise back up in 2 seconds.  Perform 10 reps and perform 1-2 sets

Push up with Stabilized Spine

Push ups are one of the most fundamental exercises that most people perform and unfortunately they can do more harm than good if done incorrectly.  Below is an example of a push up performed with a stabilized spine. When setting up for the push up place a dowel or stick along the spine.  Once in the position posteriorly tilt the pelvis and draw in the belly button feelling the stick contact the low back.  Next, retract the chin and tighten your glutes and  perform the push up maintaining the stabilized spine position throughout.