5. Balance | Pain Free Start

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Pain Free BODY - Upgrade your body.

Introduction

Welcome (3:21)

Assessment - Full body MOT

Before You Start the Assessment (10:09)
Assessment and Treatment Program Sheet - PDFs
1. Feet (7:32)
2. Weight Bearing (9:00)
3. Pelvis (7:09)
4. Knees (3:54)
5. Balance (3:13)
6. Dynamic Biomechanics (12:19)
7. Trunk (2:52)
8. Head and neck position (2:56)
9. Head and neck - forwards/backwards plane. (4:40)
10. Shoulders (3:08)
11. Upper back and chest (4:46)
12. Sitting Posture (12:10)
13. Sitting for work (5:31)
14. Range of Movement (11:19)
15. Congratulations - Assessment Completed. (2:58)

PHASE 1

Before beginning Phase 1 (9:54)
Phase 1 exercises - PDF

** BONUS SECTION - Keeping You On Track To Ensure Your Success.

Exercise and Progress Tracker - PDF

PHASE 1 Exercises

Stretching Exercises - part 1 and 2 (16:03)
Squat with band (2:04)
Inner Range Quads (IRQ) (2:24)
Finding your Core (11:59)

Checking in with your Posture

Checking in with your Standing Posture (4:06)
Checking in with your sitting posture (3:49)
** BONUS LESSON - Quick stretch (no excuse for being busy!) (1:49)

The bigger picture and problem solving

How this program helps to reduce pain and improve function. (27:35)
Overcoming hurdles and problems. (13:38)

PHASE 2

Before starting Phase 2 (4:09)
Phase 2 Exercises - PDF

PHASE 2 Exercises

Squat with band (2:04)
Rotator Cuff Strength (2:05)
Cobra (1:40)
Lift and Pulse (1:34)
Lift and Turn (1:34)
Transverse Abdominus (TA) Progressions (4:58)
Pelvic Tilt Progression. (4:39)
Standing Glutes (4:04)
Side Step with Band (1:21)
Balance (1:25)

Moving forwards

Whats next, moving forwards? (12:04)

Extras and Equipment

Links to equipment and other extras - PDF

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5. Balance

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