1005 Eastern Avenue
Plymouth, WI 53073

New patients are welcome!

Call our office at (920) 892-4833 to schedule your appointment.

Exercises

All exercises are done with a pause of one second at the end of each range. These exercises are NOT hold exercises. Start with 5 reps of each and no more that 2-3 minutes total daily. As the exercises become part of your normal routine then you can increase your volume up to 20 repetitions. This should take you no more than 8 minutes. The 5th exercise is the plank and that is a hold exercise. Attempt to get to one minute. As you get stronger, your hold time will get longer.

Instruction Videos

Cat and Camel
Knee to Chest With Hamstring Stretch
Table
Plank
Superman
Downward Dog Upward Dog
Bridge
Flexion and Extension

5 Rites

Exercise 1: Head Flexion and Extension
View video

Exercise 2: Knee to Chest with Hamstring Stretch
View video

Exercise 3: (beginner) Bridge
Advanced: Hold 1 minute or do ten 5-second reps
View video

Exercise 3: Table
Advanced: Perform up to 20 reps with a 30 second hold at the end of each rep
View video

Exercise 4: Upward Dog/Downward Dog
View video

Exercise 4 (beginner): Cat and Camel
View video

Exercise 5: Plank
Advanced: Hold 1 minute
View video

Core Strength

Bridge: Hold 1 minute, or do ten 5-second reps
View video

Plank
Hold 30-60 seconds.
View video

Side Plank
Hold 30-60 seconds

Superman
Hold 60 seconds. Start with your arms by your side or near your head.
View video

Table
Up to 20 reps with a 30-60 second hold at the end of each rep. View View video

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