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Cat/Camel
Yoga Twist
Side Twist
Bent Knee Twist
Birddog
Side-Lying Trunk Twist
CalI Stretch
Fire Hydrants
Supine Bridge

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This exercise is a spinal Ilossing movement. Like all spinal Ilossing
movements. it teaches the proper movement around the lumbar-pelvic region. It also
improves nerve spacing and loosens up muscles around the lower back and hips. We
would like to say these three movements dissociate the hips Irom the lower back
allowing each to move Ireely and independently Irom one another.
To start have the athlete start on all Iours with the hands underneath the
shoulders and the knees underneath the hips. For the CAT movement liIt the head
and chest simultaneously. while letting the stomach sink. To perIorm the CAMEL
you are going to do the exact opposite. try to round the back Irom top to bottom. Let
the head and neck drop. try to get the head and buttocks as close together as
possible.
This movement is not a stretch so do not Iorce the end range oI motion.
instead think oI gently moving back and Iorth between the two movements. The
most common issues you will see with this movement are bending oI the elbows to
achieve range oI motion. and/or lateral shiIting oI the body. The arms should be kept
straight throughout. and the only movement should be around the back.
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1,2"(3450#(

This is the second
spinal Ilossing movement
and one that really
emphasizes side-to-side
mobility around the hips.
Just like the Cat/Camel
do not Iocus on Iorcing
the range oI motion but
rather on Iluid movement
Irom side-to-side.
To start. lie on your
back with arms straight
out to the side. legs
straight. placing one
ankle over the other.
Twist at the hips. gently
moving Irom side-to-side.
PerIorm the allotted reps.
and then switch top legs.
The Yoga Twist is
a simple movement. so
errors you may encounter
are people who struggle
to initiate the movement
at the hips or those who
Iorce the end range oI
motion.

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&"89(05:&

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The Side Twist is the third and Iinal spinal Ilossing movement.
This movement is a little more awkward than the Iirst two. but again helps
to dissociate the hips Irom the lumbar spine.
Start on your side with the head propped up by the hand. Keep the
torso and upper legs in a straight line and knees bent at a 90-degree angle.
Place the opposite hand on the Iloor in Iront oI the torso. Initiate the
movement Irom the hips. 'Ilipping¨ the Ieet over through a comIortable
range oI motion. Avoid excessive torso rotation; keep the movement
around the hips and low back.
The biggest errors you will see are trouble starting the movement
around the hips and excessive rotation oI the torso iI the Iree hand is not
placed correctly in Iront oI the body.

)&*+,*%(6(*&/0(,7(&"89(05:&

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The Bent Knee
Twist is similar to the
spinal Ilossing
movements. but it does
not allow Ior the same
type oI Ilossing oI the
nerves as you get Irom
those movements.
Regardless. it is still a
great movement to
loosen up the lower
back.
Start on your
back. knees bent. Ieet
Ilat on the Iloor. with
Ieet and knees together.
Allow the knees to Iall
gently side-to-side. You
should Ieel a stretch in
the lower back and the
upper hip. Do not Iorce
the range oI motion and
gently work to a
comIortable range oI
motion.
The only error we
typically see is when
athletes do not keep
their shoulders down.

)&*+,*%(6(*&/0(,7(
(&"89(05:&

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39&(<5*::,2(

Popularized by Stuart McGill as a premier lower back rehabilitation
movement. the birddog is an excellent exercise Ior improving strength and
motor control in the gluteals and also Ior developing stabilization muscles in
the back. This exercise is a great option Ior everyone Irom the aspiring athlete
to the rehabilitating weekend warrior.
Start on all Iours. knees under hips. and hands under the shoulders.
Brace the stomach. squeeze the glutes. and press the heel straight back to
straighten the leg (no lateral movement). Keep the torso level. Extend the
opposite arm keeping the elbow straight.
No lateral movement; lateral movement indicates an overactive tensor
Iascia latae and IT Band attempting to take over the movement.

)&*+,*%(->(*&/0(,7(&"89(05:&

© Magnificent Mobility, 2006. All Rights Reserved.
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;5:&?@A572(3*B7C(3450#

The Side-Lying
Trunk Twist is great
because each oI us
typically has side-to-
side discrepancies in the
rotary muscles around
our back. This stretch
can also be used in a
static Iashion post
workout to loosen up
the same muscles and
iron out side-to-side
imbalances.
Start on the leIt
side. arms outstretched.
Keep the leIt leg
straight. Take the right
leg and bend at the hip
and knee to Iorm a 90-
degree angle. Take the
right arm and reach
back across the body to
get a stretch in the
middle and lower back.
Return to the starting
position and repeat.
The 'down¨ knee
should not come up oII
the ground.

)&*+,*%(6(*&/0(,7(
&"89(05:&(

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www.MagnificentMobility.com www.EricCressey.com www.RobertsonTrainingSystems.com

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We see so
many iniuries
involving the lower
leg and the
Achilles tendon;
this is an excellent
movement to warm
up this oIten-
iniured area.
Start in the
'pike¨ position
with the hips
higher than the rest
oI the body. Place
the leIt Ioot behind
the right ankle.
With the right leg
straight. press the
heel oI right Ioot
down to stretch.
PerIorm with
the knee bent to put
more emphasis on
the soleus muscle
rather than the
gastrocnemius.

)&*+,*%(->(*&/0(
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Fire Hydrants are
an excellent movement
Ior integrating hip
abduction and
extension; two primary
Iunctions oI the gluteal
complex.
From an all-Iours
position. abduct the
thigh on one side as
high as possible. At the
end oI the range. extend
the leg back completely
and then return to the
starting position.
When perIormed
Iluidly this movement
will seem almost
circular; many
individuals try to rush
this movement and
inevitably miss out on
the Iull extension oI the
thigh. Make sure you
are getting enough
abduction at the start as
well.

)&*+,*%(->(*&/0(,7(
&"89(05:&(

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;B/57&(<*5:2&(
BeIore we discuss the Bridge. we need to discuss why we need the Bridge. Two laws are
applicable here: the law oI synergistic dominance and the law oI reciprocal inhibition. When the
hip Ilexors are excessively tight. which they oIten are. their tension lengthens and inhibits the
antagonistic gluteals Irom contracting. The law oI synergistic dominance states that when
surrounding muscles are excessively tight like the spinal erectors and hamstrings. the gluteals will
not be able to produce the same kind oI Iorce oI which they are normally capable. When you
consider that the gluteals are the strongest hip extensor in the body. you want them doing all the
work they possibly can.
Start on back. arms at sides. knees bent. Ieet Ilat on the Iloor. Squeeze butt throughout the
movement. going up as high as glutes will take you. Lower under control to a point iust above the
ground. then repeat Ior the necessary reps. Do not go up too high and use the lower back!
II it helps. think about raising one vertebra at a time up oII the Iloor. II you are having
trouble keeping your hamstrings out oI the movement. lightly touch your quads so they activate a
bit; that way you will not be able to activate your hamstrings because they will be reciprocally
inhibited. Common errors are going too Iar in the range oI motion. using lumbar hyperextension
to complete the movement. and not actively contracting the glutes to posteriorly tilt the pelvis at
lockout. Remember this exercise is all about getting the right muscles to work. not improving the
range oI motion or perIorming a certain number oI reps. Do it right!

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