Thera-Bo Dynamic Stability Routine- Videos
Start here before syndrome specific intro pages
Would you like to strengthen muscles, improve flexibility, have better balance, and prevent joint degeneration- in less than 20 minutes a day? If, "yes" keep reading. The Basic Thera-Bo DIY kit comes free with the $39 Pain Relief Package and utilizes a 1" by 48" dowel rod purchased from Home Depot. "Bo" means Staff in Japanese- Bo Staff's have been used for millennia in martial arts training exercises- but don't worry you don't have to be a Shaolin monk to use one. The Thera-Bo is shorter than a traditional Bo Staff and only used therapeutically.
I'm a big supporter of Yoga, Tai Chi, martial arts, and other dynamic movement exercise. However, there is a CORE group of essential movements that may not be incorporated into these routines. Many people are in need of basic "core" movements- for the average person, a 20 minute Thera-Bo routine will serve as essential fitness exercise for coordination, balance, posture, strength, and flexibility.
The 20 min DSR (Dynamic Stability Routine) will resolve and prevent: back pain, tension headache, rotator cuff tears, falls, hip and knee degeneration, and sports injuries caused by faulty movement.
If you are fitness conscious, adding the Thera-Bo Dynamic Stability Routine (DSR) will improve performance and recovery related to the fitness or sports that you already enjoy. For every one, at all ability levels, the DSR will potentiate dynamic performance and recovery by "clearing" dysfunctional movement patterns in 3 key areas:
- Upper Core (neck, scapula, upper back, & shoulder)- the Upper Core is compromised when the shoulders roll and the head is jutted forward. This "forward posture" is ubiquitous in modern culture and caused by sitting (driving, desks, & devices).
- Lower Core (lumbar spine & abdominals)- the Lower Core becomes compromised when the large back muscles (QL, Psoas, & Erectors) become overpowering and the small muscles become weak and uncoordinated (multifidi and abdominals). Ultimately the large muscles clamp down the lumbar spine and sacrifice coordinated dynamic movement for "stiff stability." This process leads to disc & spinal degeneration and injury.
- Balance Core (Hip & Ankle)- The "forgotten" Core. If the hip and ankle are not balance responsive- able to "read" varying terrain and loads... the Upper and Lower cores are at a tremendous disadvantage. This is because they are receiving faulty movement data from specialized cells called proprioceptors. One of the best ways to improve posture, strength, and flexibility in the entire body is to "wake up" the Balance Core.
It should come as no surprise that- because all areas of the body are connected in movement- that ALL core movement centers must be regularly activated and restored to heal any specific myofascial syndrome. Thus, the ultimate myofascial healing approach combines focused soft tissue "point" work with restoration of the three movement cores.
Thera-Bo DIY Kit-
Directions and video for DIY dynamic stability staff.
The Thera-Bo routine requires a $4 dowel rod from Home Depot. In less than 20 minutes the routine integrates rehabilitation of the three core movement centers in the neck, scapula/shoulder, low back, hip and ankle. It requires two "steps" to complete (see short video below).
- The first step is a quick sanding. A 220 grit sandpaper square is included in the DIY kit. A quick sanding will remove any rough surface and possibility of slivers on the dowel rod.
- The second step involves the "non-slip" caps (included FREE with the purchase of Trigger Point Tool $33 Relief Package). These are necessary to prevent the Thera-Bo from slipping on the floor when used to stabilize balance for the ankle and hip movements. They are essential to Thera-Bo safety.
Key Aspects of the Dynamic Stability Routine
- Spinal "Over-pressure"- Popularized by Robin Mackenzie, MD, over-pressure allows end-range joint mobilization which resets mechanoreceptors and gives the CNS "extents" to which movement is programmed within acceptable limits.
- Postural Correction- During the spinal and upper body movements, the staff is held behind the back to achieve automatic neutral cervical spine, scapula, and shoulder. The first half of the routine is done in the ideal "Brugger's" postural alignment. Passively and actively achieving this position for several minutes a day reverses postural decline.
- Balance & Proprioception- The Thera-Bo Staff allows "two-point" balance (something to hold on to) when performing single leg core movements for for the hip and ankle. These are some of the most overlooked and easy preventative fall exercises available.
- Dynamic Stability- All movements are done standing to allow the force of gravity to flow through the entire kinetic chain and to challenge balance. Unlike closed-chain circuit machines, standing dynamic movement models real life.
- Movement Patterning- reaching, squat lift, golfers lift, shoveling, are integrated into the routine to patterns of the most important ergonomic activities of daily living.
- Easy & Convenient- These exercises are meant to be done at home, once a day. No driving, changing, gym memberships, etc. While other activities are encouraged, patient compliance with a simple, short home-based routine is much improved.
Thera-Bo Dynamic Stability Routine Tutorial-
Warm-up, Segmental Spinal Release, Scapular & Shoulder Routine,
Deep Squat Routine, Core Balance- Hip/Ankle Routine
Warm-up
- Belly Breathing- (Thera-Bo placed on the belly button) open the rib cage and activate the diaphragm muscle. When breathing properly at the belly or breastbone, the neck muscles do not engage and this allows them to improve their primary role of stabilizing the head- x7 belly & x7 breastbone breaths.
- Chin Tucks- (Thera-Bo placed behind head with no pressure) Do x7 strait, x7 turned 15 degrees to Right and x7 15 degrees to Left. Eyes are horizontal and movement is performed very slowly to avoid "twinges" in the neck muscles. You should feel the back of your neck stretching and the front of your neck tightening.
- Stepbacks with Lumbar Extension- Hold Thera-Bo in small of back and lean back into it while keeping eyes horizontal (also keep shoulder bladed pinched). Then, step back with one leg and then the other for several seconds- you should feel the muscles in the "rear" thigh and leg stretch a little bit. For each "stepback" pulse into lumbar extension three times
- Hip Figure Eight's- Lunge forward and to the Right, turn torso Right, then lunge forward Left and turn torso Left. This will form a "figure 8" motion in your hip sockets. x7 in one direction, then x7 the other.
- Lumbar/Pelvic Tilts- Thera-Bo is placed just above tailbone. Arch and flatten the low back slowly. It will feel like you are lifting the Thera-Bo up and down with your tailbone.
Segmental Spinal Release
- Lumbar Extension & Lateral Slide- Hold Thera-Bo in small of back and lean back into it while keeping eyes horizontal (also keep shoulder bladed pinched). Start at belt line and extend back pulsing three times. Then glide Left and glide Right three times. Repeat, working up 1" for every spinal level until you reach the level of the breastbone.
- Thoracic Extension & Rotation- Keep working the Thera-Bo up into the upper back. You will continue to "pulse" three times into extension, but now you will rotate Left and Right three times. Work your way as far up as you can, then re-position the Thera-Bo behind your lower neck for the last two upper back levels.
- Cervical Extension- The Thera-Bo is placed in the middle of the back of the neck, eyes are horizontal, and you perform x7 chin tucks, this time with slight overpressure.
- Occipital (Skull) Lift- Place the Thera-Bo at the base of the skull and press back with your head while you lift upward with the Thera-Bo. Rotate 15 degrees Left and Right with both extension and upward lift.
Scapular & Shoulder Routine
- Raise the Roof- Thumbs pointed behind you on the Thera-Bo while it is raised over your head. Raise and lower opposite sides, keeping your elbows locked strait. Then sway side to side. Then finish with a "pull down" towards your tailbone. Repeat three times.
- Water Ski Scapula Retractions- Arms strait ahead, elbows locked. Protract and Retract your scapula seven times.
- Cradle & Coat Swings- hands on ends of Thera-Bo cradle swing several times on Left, then Right. Then progress to the "Coat Swing" as long as you do not have current a rotator cuff tear. It is in the motion of swinging your coat over your shoulder. Repeat three times in each direction. These motions are performed slowly and smoothly within your comfort level. There is no need to be aggressive.
Deep Squat Routine
- Pick-ups- pick up and set down the Thera-Bo in front of you with one hand. The free hand will contact the knee as you squat down. As long as the free hand is placed on the knee (and not forward) you will be in perfect lifting posture. Repeat four times, switching hands.
- Power-Lifts- two hands on Thera-Bo as if it was a weight bar. Squat and set it down, then lift and pick it up. The bar is just in front of the knees as you lift. Raise it over the head, Repeat twice.
- Shovel-Pivots- Deep squat, counter-swing, shovel, pull back, lift, pivot, counter-swing, and pitch. Repeat twice on each side.
Core Balance- Hip/Ankle Routine
Thera-Bo is used like a walking staff and placed on active side for stability. You perform all the movements on one side, then switch the Staff and do the other side.
- Foot Rocks- both feet on the ground and then rock side to side x7 times.
- Hip Drop & Lift- bend leg up on active side. Knees touching. Now, drop the hip and slide the bent knee down the side of the opposite leg. Then raise the hip and slide the knee up the opposite leg. Repeat x3
- Butterflies with Lawnmower Pull- place foot of active leg on opposite knee. Place hand of non-active site on active knee. Now, open hip in butterfly movement, while extending and raising the shoulder (lawnmower pull). Repeat 5x.
- Frog Leg- make the motion like a frog swims in one direction and then the other. The more rotation you get in the hip, the better (see video) x5
- Mule Kicks with Front Punch- lean forward and punch with the non-active side arm will kicking the active leg back like a mule. When the leg is fully extended behind you give it one more "pulse" of extension by engaging the gluteus maximus muscles.
- Golfer's Lift- See video demonstration, repeat twice.
- Foot Roll- this movement is done on the weight bearing leg. Try to lift up onto the ball of your foot, in a circular motion. If you need to set the other foot down for support that is OK.