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    Ride Without Back Pain

    Anna Bergenstrahle Anna Bergenstrahle
  • Getting Started!
    • How to Get the Most out of this Program
    • How did this happen to me?
    • First Things First: Releasing the Hip Flexor Group!
    • Week One Exercises to Release the Hip Flexor Group: Days 1-3
    • Week One Exercises to Release the Hip Flexor Group: Days 4-7
    • How do I make sure I have the right alignment when I am doing the exercises?
    • Body Awareness
    • At the office
    • Sciatic Pain
    • Staying on Track – Week One
  • Week Two: Spinal Alignment & Mobility
    • How Does The Spine Work?
    • Setting Your Sights On The Goal
    • Exercises for Spinal Alignment and Mobility Days 1-3
    • Exercises for Spinal Alignment and Mobility Days 4-7
    • Daily Life (Doorway Routine, Slant Board Routine)
    • A closer look at Pelvic Rolls
    • BUT: I have a Spinal Pathology!
    • Staying on track Week Two
  • Week Three: Spinal Alignment, Mobility & Stability
    • Week Three: Exercises for Spinal Alignment, Mobility and Stability Days 1-3
    • Spinal Stability
    • Week Three Exercises for Spinal Alignment, Mobility and Stability Days 4 to 7
    • Spinal Stabilizers – Some Variations
    • Commitment to Conscious Competence
    • How do we deal with set backs?!
    • Are you Staying on Track Week Three?
  • Week Four: Adding in 3-D Hip Alignment, Mobility & Stability
    • 3-D Hip
    • Exercises for 3-D Hip Alignment, Mobility & Stability
    • Spinal Stability & Balance Exercises
    • Stability Exercises using Balimo Chair, Wobble Board, Stability Ball and/or Balance Disc
    • Mindset: You Can Do This!
    • Daily Life Hacks
    • Staying on Track Week Four
  • Week Five: Everything is interconnected: The Importance of Head and Scapular Alignment, Mobility and Stability for a Pain Free Ride
    • How to schedule your exercise days!
    • The Importance of Head and Scapular Position
    • Exercises: Everything Is Connected
    • Ankle Strength
    • Adding To Our Pre-Ride Routine
    • Checking in: Re-assessment
    • Playing with the Stability Ball
  • Taking it a step further: Cross-coordination and Balance
    • Killer Rider Stability – Cross Coordination
    • Exercises to challenge our cross coordination
    • Challenge your core with Noel Fayette
  • Fine Tuning
    • Winning Exercises!
    • Adding on to our Pre-Ride Routine
    • Bonus: What makes the difference between not disturbing the horse’s balance to helping the horses’s balance?
    • New Lesson
  • We are on our way!
    • Creating my own exercise menu
    • Taking the Step from Good to Excellent!
    • Designing your own Exercise Menus
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