Rick Olderman

• cervical: the neck region. There are seven cervical vertebrae. They form an inward, lordotic curve.
• thoracic: the upper trunk region where the ribs attach. There are twelve thoracic vertebrae. They

The single-leg standing exercise strengthens core muscles and prevents poor habits associated with pelvic and leg movements during walking. This exercise is best performed in front of a mirror or with someone watching you from behind to assess your form, preferably a physical therapist.

A common error in performing an iliotibial band (ITB) exercise, which helps stretch the ITB and possibly the tensor fascia lata (TFL) and rectus femoris muscles if they're tight too, is that both legs may veer to the right or left when performing this exercise. Have a friend critique your form to

The hip tubes exercise strengthens the gluteal muscles (collective term for gluteus maximus and gluteus medius) and translates strength gains to walking or sports because performing it correctly requires stabilization of the entire body in a standing position. It is an advanced-level exercise and

The pelvis is a term given to a collection of bones on which our spine rests and with which our legs articulate. It is composed of:

• Sacrum: a series of fused vertebra that articulate with the lowest lumbar vertebra and both ilia as well as the coccyx.
• Ilia: two irregularly shaped bones that articulate

If you have difficulty balancing, begin hip tubes exercise without an exercise tube and lightly hold on to a stable surface for assistance. Stand and place an exercise tube or stretch band under both feet where your heels meet the arches of your feet. Raise the handles by bending your elbows. Raise

• All-fours rocking stretch passively restores normal mechanics of the shoulder and arms.
• Wall slides teaches proper overhead shoulder mechanics and strengthens the trapezius muscle.
• Trapezius-strengthening strengthens key muscles that