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Quick steps for Motor Control (also known as neuro reconditioning)


Diaphramic Breathing (Belly Breathing)

Lie face up on the floor or bed, one hand on your belly, one on your chest. Breathe deep and feel the stomach rise.

Fcus on not having the chest rise!

On exhale, squeeze the core as if you were pinching someone’s hand between your back and the table. Do these 12x


Dead Bugs

  • On your back, assume a child’s crawl position.

  • Work the legs and arms – focus on same side elbows to knees

  • :30-45 sec by 3x


Contract one glute

  • Stand on one leg, focus on contracting the glute on the leg touching the ground.

  • X12 each side (when you are good at this do it without standing on one leg)

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