Exercises and Stretches
These pictures/descriptions are to be used solely as a reference to ensure that a patient performing exercises at home is doing them correctly after Dr. McDermott has demonstrated them in person. They are not intended for any other use.
Brugger's position- Hold for a count of 3 repeat 10x. This is a position held to strengthen weakened muscles from poor postures. Head retracted, without lifting nose or tucking chin, palms forward, allows stretch of shortened pectoralis muscles, shoulders back and down.
Psoas Floor Step One
Psoas stretch-floor position.
Kneel on one knee with top of foot flat to the floor. The other knee at 90 degrees. Lean forward. Maintain this hip position and lean back at the waist.
Bird Dog-Kneeling on all fours. Extend leg straight backwards to the horizontal position, add horizontal abduction of the contralateral arm in the coronal plane with the elbow flexed, palm to floor. Hold 3sec/ 10reps.
'Teres Major- shoulder exercise- Standing, palm against the wall, using palm as contact(not fingers) to push away from wall, keep head up.