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Jefferson Curl
Description: The Jefferson Curl is a posterior chain exercise that strengthens the lower back. The Jefferson curl is an advanced loaded spinal flexion drill. Use very light weight and move slowly. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isolated Force: Pull Utility:…
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Isometric Back Extension Hold
Description: The Isometric Back Extension Hold is a posterior chain exercise that strengthens the lower back. Isometric holds build lower back and core endurance to support heavy lifting. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isometric Force: Pull Utility: Auxiliary Instructions: Common…
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Wall-Facing Stretch for Rotator Cuff
Description: This wall facing stretch gently lengthens the rotator cuff and the rear of the shoulder. Muscles Stretched: How To Perform: Benefits: Tips: ExercisesBrowse the full exercise database ›
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Subscapularis Doorway Stretch
Description: The subscapularis doorway stretch opens the front of the shoulder to lengthen the subscapularis. Muscles Stretched: How To Perform: Benefits: Tips: ExercisesBrowse the full exercise database ›
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Cross-Body Shoulder Stretch
Description: The cross-body shoulder stretch draws one arm across the chest to stretch the rear of the shoulder. Muscles Stretched: How To Perform: Benefits: Tips: ExercisesBrowse the full exercise database ›
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Lying Shoulder Stretch
Description: The lying shoulder stretch, often called the sleeper stretch, lengthens the back of the shoulder while lying on your side. Muscles Stretched: How To Perform: Benefits: Tips: ExercisesBrowse the full exercise database ›
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45 Degree Back Extension
Description: The 45 Degree Back Extension is a posterior chain exercise that strengthens the lower back. Back extensions train the lower back and posterior chain. Hinge from the hips and avoid overextending at the top. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics:…
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Horizontal Back Extension
Description: The Horizontal Back Extension is a posterior chain exercise that strengthens the lower back. Back extensions train the lower back and posterior chain. Hinge from the hips and avoid overextending at the top. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Compound…
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Doorway Rhomboid Stretch
Description: The doorway rhomboid stretch uses a doorframe to stretch the muscles between the shoulder blades, easing tightness in the upper back. Muscles Stretched: How To Perform: Benefits: Tips: ExercisesBrowse the full exercise database ›
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Seated Upper Back Stretch
Description: The seated upper back stretch rounds the upper back forward to lengthen the muscles between and around the shoulder blades. Muscles Stretched: How To Perform: Benefits: Tips: ExercisesBrowse the full exercise database ›
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Cat-Cow Stretch
Description: The cat-cow stretch flows between rounding and arching the spine on all fours, gently mobilizing the whole back. Muscles Stretched: How To Perform: Benefits: Tips: ExercisesBrowse the full exercise database ›
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Child’s Pose
Description: Child’s pose is a resting position that gently stretches the lats, lower back, and shoulders. Muscles Stretched: How To Perform: Benefits: Tips: ExercisesBrowse the full exercise database ›
