Essential Movements

   Rehab exercises should only be performed after evaluation by Dr. Nero at our wellness center and under his instruction. Failure to properly ascertain the reasons for certain injuries or the causes of pain may lead to further injury if these exercises are performed improperly. Should you experience pain or discomfort while doing an exercise, stop immediately. Follow only the exercises Dr. Nero has recommended to avoid the potential of further injury.

 

The Big Three Core Body Exercises 

   The preceding link takes you to a PDF that illustrates the three core body exercises endorsed by Dr. Nero as being high benefit and low risk to building a strong balanced efficient core musculature. An efficient core musculature is essential to all movement and minimizes the potential for vertebrae disorders that lead to painful flareups. The following video demonstrates these exercises and one more using a balance ball that is also an approved exercise by Dr. Nero. The latter exercise is a bit of a challenge so if you are just starting out then stick to the Big Three until you build some strength and efficiency with those movements.

 

 

 

---

Chop/lift Core Body Exercise

If you have access to a gym with weights on cables or your home gym has the similar set up with weights or bands you can attach to the wall or door then the following video describes a fabulous exercise to do for the core muscles of the body. These exercises will give you wonderful neuromuscular coordination of the firing of the core muscles, upgrade the strength of the muscles and might even move you toward the elusive 6 pack abs!

---

 

---

Turkish Get Up

   This video shows how to do the Turkish Get Up exercise by breaking it down into sections. The sections give you detailed instructions on how to perform the exercise safely. This allows you to become efficient at doing the exercise properly maximizing benefit and minimizing harm. Give it a try.

 

 

 

---

Nerve Flossing

Nerve flossing is a technique to "move" the nerve, in this video it is the sciatic nerve, along it's course. The idea is to free up any restrictions, impingements or minor adhesions there may be.

You tilt your head back while extending the leg and pulling the toes back toward your nose. Then, flex your head (forward) and bend your knee while pointing your toe. Perform this exercise 5-10 times per side several times a day.