Exercise Database

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B-

Pallof Press (Anti-Rotation)

🔄 10-15 each side reps 📊 Limited Evidence

Detailed instructions for Pallof Press (Anti-Rotation) coming soon.

Core Strength

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B-

McGill Curl-Up

🔄 Hold 7-8 sec x 10 reps 📊 Limited Evidence

Detailed instructions for McGill Curl-Up coming soon.

Back Pain Relief Core Strength

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B-

Side Plank (Side Bridge)

🔄 Hold 10-30 sec each side reps 📊 Limited Evidence

Detailed instructions for Side Plank (Side Bridge) coming soon.

Back Pain Relief Core Strength

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B-

Bird Dog

🔄 10 each side reps 📊 Limited Evidence

Detailed instructions for Bird Dog coming soon.

Back Pain Relief Core Strength

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C-

Overhead Arm Raises / Lat Hang

🔄 10-15 or 30-60 sec hang reps 📊 Very Weak Evidence

Detailed instructions for Overhead Arm Raises / Lat Hang coming soon.

Posture Correction

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A-

Doorway Pec Stretch

🔄 30-60 second holds reps 📊 Strong Evidence

Detailed instructions for Doorway Pec Stretch coming soon.

Posture Correction

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B+

Thoracic Extension on Foam Roller

🔄 10-15 extensions reps 📊 Moderate Evidence

Detailed instructions for Thoracic Extension on Foam Roller coming soon.

Posture Correction

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B

Prone Y-T-W Raises

🔄 10-15 each position reps 📊 Moderate Evidence

Detailed instructions for Prone Y-T-W Raises coming soon.

Posture Correction

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B-

Band Pull-Aparts

🔄 15-20 reps 📊 Limited Evidence

Detailed instructions for Band Pull-Aparts coming soon.

Posture Correction

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B-

Face Pulls

🔄 12-15 reps 📊 Limited Evidence

Detailed instructions for Face Pulls coming soon.

Posture Correction