Welcome to our Keep it Simple exercise video vault where Dr. Ron Wagner shares his favourite and most common exercises focused on mobility and strength for target muscle groups. Each exercise is simple, designed to do in the comfort of your home.

Whether Dr. Ron shared a specific exercise to try, or if you are looking for ways to get more flexible and gain strength, you’ve come to the right place! Just remember to do exercises in pain-free motion. If pain does occur, stop and ask your health professional for advice.

Spinal Twist Exercise

Try this exercise twice a day, first thing in the morning and at the end of the day, to increase your flexibility in your entire spine.

Child’s Pose Exercise

This is a popular spinal stretch you can do on the floor. Hold the child’s pose for upwards of 20 seconds, deepening the stretch as the time goes on.

Cat Camel Exercise

The cat camel is great for flexibility in the spine. Just remember to keep the neck in a neutral position at all times.

Cobra Pose Stretch

Grab a mat and try this cobra stretch, it’s simply getting you out of that forward flex posture. Just remember to do this stretch in pain-free motion, you can modify this as shown in the video.

Nerve Flossing Stretch

This is a great stretch to stretch the sciatic nerve, the largest nerve in the human body. Grab a chair and follow along!

‘Hug Yourself’ Thoracic Stretch

As cheesy as it sounds, this stretch is just hugging yourself! Bend at the hips and rotate from side to side, stretching out the back of your shoulders.

Full-Body Stretch

Try this full body stretch, that literally stretches from your arms down to your legs. It’s simple, convenient and can be done anywhere!

Pelvic Tilt Exercise

This exercise has a beginner and advanced part to it targeting your abdominal and paraspinal muscles. Just remember to push your belly button to the floor.

Bird Dog Exercise

The bird dog exercise is another popularly known exercise that strengthens the abdominal and paraspinal muscles. Try it out, 15 reps each side.

Neck and Shoulder Relief

Do you find yourself sitting at a desk all day looking down? You probably have a lot of built up tension in the back of your neck, so pull up a chair and try this stretch.

Chin Tuck Exercise

This is a great exercise to strengthen your neck muscles to reposition your head back over top of your shoulders, rather than hunched forward due to our phone, iPad’s or computers.

Shoulder Rolls

This might be the easiest exercise as you can literally do it anywhere. Shoulder rolls increase mobility, loosen up your neck and shoulder muscles and increase the fluid in your joints.

Static Shoulder Stretch Part 1

This is a sequence of 3 static stretches for your shoulders each designed to stretch out the surrounding muscles and joints. Try it out, holding for 20-30 seconds each.

Static Shoulder Stretch Part 2

This is a great exercise to get your shoulders back in position! Simply hold your hands behind your back, stretching up and holding for 20-30 seconds.

Pendulum/Figure Eight Shoulder Stretch

These two simple exercises are going to help you mobilize and strengthen those shoulders. Relax those shoulders and try each exercise for about 15 reps each.

Scapular Protraction Stretch

This is a great exercise to strengthen and stabilize those scapular muscles, so surrounding muscles have a good base to work from!

Internal/External Shoulder Rotation

This is the first of many shoulder exercises we will do with a stretch cord. First up, internal and external rotation! Remember the 2-2-4 count while doing these stretches.

Quadricep Stretch

This quad stretch will help prevent you from shortening your muscles during those long hours of sitting down. Just remember to keep your back straight! Find a wall and try it out.

Touch Your Toes Stretch

Did you know that touching your toes is a great calf and hamstring stretch? If you’re not quite at touching your toes or the floor, try placing your arms at your shins.

Calf/Hamstring Corner Stretch

Find yourself a doorway and try this calf/hamstring/quad stretch. Make sure you do this in pain-free motion, don’t overextend!

Gluteal/Piriformis Stretch

While we’re sitting down at work, our gluteal and piriformis muscles are getting tighter. So here’s two great exercises you can try to relieve tension in both muscles.

Psoas Chair Stretch

Here’s another way to prevent or help with that stooped over posture. Grab a chair and follow along!