Timestamps

00:00 What is the shoulder labrum?

4:45 Kettlebell Pull Through…What’s the goal?

5:36 Work on your shoulder stability with Carry – 90/90, Bottoms Up, Unilateral

6:47 Focus on regaining shoulder rotation with Shoulder Internal Rotation – 90-90, Band

8:27 End

 

Shoulder labrum injuries happen! Typically they are caused by one of two reasons. The first being a compressive type of injury, the second being a traction type of injury. Dive into this video to learn the difference between the two. What we do know about shoulder labrum injuries, and what we know REALLY well is that performing strengthening exercises with a focus on stability is crucial. Since the labrum helps to provide stability to the shoulder joint, with a labrum injury, we need to work on regaining that stability and neuromuscular control. Check out some of our favorite exercises for shoulder labrum injuries in this video!

Time Stamps

00:00 Start 

01:04 Hip Thrust, Why are They Important? 

01:56 Bulgarian Split Squat …But Make it a Heel Raise!

02:28 Plank Psoas March

03:01 Prone Swimmer w/ Neck Extension

03:50 Lateral Lunge- Slider, Band…Strengthen your Adductors! 

05:15 End 

 

Cyclist you asked and we listened! You wanted a video about strengthening exercises to perform and here it is! We know there are a bunch of exercises out there that are important for cyclists but these are a few of our favorites. Join Sherif and Lauren as they walk you through exercises targeted at strengthening the adductors, hip flexors, and the hip muscles as these are INCREDIBLY important for cyclists.

Time Stamps 

00:00 Intro

01:55 Importance of an Arch Raise

05:20 Bulgarian Split Squat With Foot Arch Cueing..Why You Need to Do Them! 

07:43 Tandem Pallof Press…Give it a Try! 

11:00 Single Leg Heel Raise – Knee Bent with Heel Float

15:07 End

This video is all about foot arch strengthening exercises – specifically why you should be conscious of your foot position while exercising. More importantly, if you have a foot & ankle issue – in particular the arch of your foot, we’re going to teach you how to manage it with exercise!

There are dozens of bones, muscles, ligaments, and 3 main arches that are a part of the foot & ankle. The coolest part is that they all work together to facilitate 3-dimensional coupled motions. This motion is what allows the bones to move amongst each other in different directions, but together as a unit. 

The way the foot & ankle moves in the air is different than the way it moves on the ground. In the air, just the foot & ankle are moving, but on the ground, the rest of the body is stacked on top of the foot & ankle. This really influences arch position.

Be sure to watch the entire video as we review 4 different exercises designed to teach you foot arch control in addition to how the strengthen the muscles of your foot & ankle that support your arch. Not only will you feel your foot & ankle as well as your calf working, but you’ll feel your entire leg working in order to better control your foot arch position!

Do you enjoy working out barefoot but want some extra protection for your feet & toes? Perhaps you want to expand the benefits of exercising barefoot outside of your training sessions?! Be sure to check out the link below for the minimalist shoes showcased in this video, @vivobarefoot and use the code PREHAB to save 15% your order!

Time Stamps 

00:00 Intro

01:23 How to fit your crutches

03:00 When and how to do a 2 crutch “step-to” pattern

04:15 When and how to do a 2 crutch “step-through” pattern 

06:44 How to progress to a 1 crutch “step-to” pattern 

07:21 How to progress to a 1 crutch “step-through” pattern 

09:54 End 

We know, crutches can seem very cumbersome after a lower extremity injury and you may be wanting to chuck those crutches across the room! But did you know that crutches are a big necessity when it comes to appropriate tissue healing following a lower extremity injury and you may be wanting to chuck your crutches because you don’t know how to properly use your crutches! 

Join Adelle and Mike as they dive into how to appropriately fit your crutches, how to use two crutches and how much weight you should be using with two crutches, and when you can progress to one crutch and how to use one crutch appropriately! Trust us, after you take our [P]rehab Crutches Crash Course, you will know how to use your crutches the right way!

HOW: Begin on your side for this exercise. From here, push through the outside of your foot and your hand as you push up into a tall plank position with your hand directly under your shoulder, elbow straight, and your hips forward and stable.

 

FEEL: You should feel your core muscles, hip muscles, and shoulder muscles working to maintain the tall plank position. 

 

COMPENSATION: Keep your hips forward and your hand under your shoulder for appropriate form with this exercise.

HOW: Begin in a standing position with the inside of the knee closest to the elevated surface resting on the elevated surface. From this position, take your foot and bring it out to encourage further hip internal rotation. Then, sit back into your hip thinking of bringing your hips over the planted knee for further hip internal rotation.

 

FEEL: You should feel a deep stretch in your hip with performance of this exercise.

 

COMPENSATION: Do not push yourself through a range that does not feel comfortable.

HOW: Begin standing with both feet on a wedge. From here, perform a squat motion allowing your knees to go over your toes through a controlled manner.

 

FEEL: You should feel the muscles of your lower extremity and quadriceps muscles working as you perform the squat motion.

 

COMPENSATION: Keep an upright torso and allow the knees to go over your toes with the assistance of the wedge.

HOW: Begin facing a wall with your finger tips resting on the wall in front of you. Slowly walk your fingertips up the wall as your arm goes into forward flexion. Once you reach the top of the motion, slowly walk your fingers back to the starting position. 

 

FEEL: You should feel the muscles in your shoulder working as the wall assists you in walking your fingers up the wall to the prescribed height.

 

COMPENSATION: Avoid bringing the shoulder up to the ear as you perform this exercise, keep your shoulder relaxed allowing it to work through the appropriate range for shoulder flexion.

HOW: Begin facing perpendicular to the wall with your finger tips resting on the wall. From this position, slowly walk your fingers up the wall as your arm goes into abduction. Once you reach the top of the motion, slowly walk your fingers back down to the starting position. 

 

FEEL: You should feel the muscles in your shoulder working as you slowly walk your hands up the wall to your prescribed height.

 

COMPENSATION: Avoid bringing the shoulder up to the ear as you perform this exercise, keep your shoulder relaxed allowing it to work through the appropriate range for shoulder abduction.

HOW: Begin in a seated position with your hands behind your back and your back slightly rounded in a “slouched” position. From here, point your toes down as you straighten your leg then pull your toes up towards you as you bend your knee to return to the starting position. 

 

FEEL: You should feel a comfortable stretch through the back of your knee and even into your calf musculature.

 

COMPENSATION: Be sure to point your toes as you straighten your leg and to pull your toes up as you bend your knee. This will help create gliding of the sciatic nerve vs tensioning.

HOW: Begin in a seated position with a band looped around your ankles and a foam roll between your legs. From here, pull one foot out to the side keeping your knee bent and initiating the movement from the internal rotators of the hip joint.

 

FEEL: You should feel your hip muscles working as you perform this exercise.

 

COMPENSATION: Avoid leaning side to side as you perform this exercise to ensure that the motion is coming from your hips and not from your spine.

HOW: Begin in a seated position with your toes resting on a slightly elevated surface with some form of padding resting on your knee and a weight resting on that padded surface. From here, you are going to quickly push up onto your toes working to improve your elastic recoil. 

 

FEEL: You should feel your calf muscles working as you quickly push your toes down into that elevated surface.

 

COMPENSATION: Avoid having the motion come from your hip, instead make your ankle work through a range of plantarflexion by pushing your toes down into the elevated surface.

HOW: Begin in a seated position with one foot resting on a slider/towel. From this position, slowly slide your heel back as if tucking your foot under the chair. Keep your heel flat against the ground as you slide back to encourage ankle dorsiflexion as tolerated.

 

FEEL: You may feel a gentle stretch through the calf muscles or some pressure in the front of the ankle joint as you get to the end range of your ankle dorsiflexion.

 

COMPENSATION: Avoid letting the heel come up off the ground as you slide your foot back.

HOW: Begin in an all fours position with your hands directly under your shoulders and your knees directly under your hips. From here, perform a small chin tuck as you think about pushing your hands into the ground slightly to engage the shoulder girdle. Also engage the core in the position by thinking of pushing your core out into a belt to get the cylindrical effect of core stability. 

 

FEEL: You should feel your core engage as you perform this exercise and stay strong through your upper extremity, core, and lower extremity. 

 

COMPENSATION: Keep your gaze down while performing this exercise to maintain a slight chin tuck position and avoid excessive cervical extension.

HOW: Begin laying on your back with a tennis ball or lacrosse ball positioned at the top of one of your hips and your lower thoracic and lumbar spine. From this position, gently roll onto the lacrosse ball providing a level of pressure that you can tolerate. 

 

FEEL: You should feel comfortable pressure in your lower thoracic and lumbar region as you gently roll on the lacrosse ball.

 

COMPENSATION: Avoid aggressively rolling on the lacrosse ball. The goal is to find an area of some tissue tension and discomfort and sit on the area allowing the tissue to relax around the lacrosse ball.

HOW: Begin laying on your stomach holding a dowel with both hands and palms facing down. From this position, lift the dowel up off your hips initiating the movement by thinking about pulling apart the dowel to further assist with shoulder extension.

 

FEEL: You should feel the muscles of your shoulder blade performing this motion and a possible stretch in the chest. 

 

COMPENSATION: Avoiding looking up with this exercise. Maintain a relaxed head position or keep your gaze down with the performance of this exercise.

HOW: Begin on your stomach with your head supported on your hands. From here, bend your knee and lift your thigh up off of the ground with a focus on engaging your gluteal muscles. Hold for the prescribed amount of time before returning to the starting position.

 

FEEL: You should feel your gluteal muscles working to assist with hip extension in this position.

 

COMPENSATION: Avoid lifting your leg to the point where your hips are rotating off of the ground. Also, avoid arching your back by ensuring that the motion is coming from extension at the hip. Perform through a smaller motion if need be.

HOW: Begin laying on your stomach on an elevated surface with your arm comfortably hanging off the edge. From this position, perform a wide row by bending your elbow and pulling up towards the ceiling keeping the arm perpendicular to your torso.

 

FEEL: Focus here on initiating the movement with your scapular muscles by pulling the shoulder blade towards the spine. 

 

COMPENSATION: Avoid allowing the torso to rotate with the performance of this exercise. The motion should come from the shoulder blade and the shoulder joint.

HOW: Begin in an all-fours position and bring one knee under your torso. Allow your hips to rock back and sit them as close to the ground as possible. Hold for the prescribed amount of time before returning to a plank position and switching legs 

 

FEEL: You should feel a deep stretching in the gluteal region of each hip.

 

COMPENSATION: Avoid rounding excessively at the back. Keep your torso upright as you bring your torso down towards the ground to deepen the stretch.

HOW: Begin laying on your back with your knees bent. From here, bring your feet up off the floor and bend your elbows to help support your head as you bring it off the floor as well. From this position, bring your opposite elbow and knee together performing a bicycle-type motion with your legs as you rotate your elbows across your torso.

 

FEEL: You should feel your core muscles working as you perform the bicycle-type motion in a controlled manner.

 

COMPENSATION: Do not let your straightened leg hit the ground while performing this exercise. Maintain control and keep the leg elevated.

HOW: Begin with your shoulders resting on an elevated surface and another elevated surface at your feet. Place one heel up on the elevated surface with a slight bend in the knee. Push your hips up into an extended position to target your hamstring muscle group. Hold for the prescribed amount of time before returning to the starting position. 

 

FEEL: You should feel your hamstring muscles behind your thigh working as you hold your body in the elevated position.

 

COMPENSATION: Avoid lifting your hips so high that you are compensating by arching through the back. Keep a neutral pelvic position as you raise your hips up.

HOW: Begin with your shoulders resting on an elevated surface and another elevated surface at your feet. Place one heel up on the elevated surface with a slight bend in the knee. Push your hips up into an extended position to target your hamstring muscle group. From here, switch legs by bringing the other heel to the elevated surface. Hold for the prescribed amount of time before switching legs.

FEEL: You should feel your hamstring muscles behind your thigh working as you hold your body in the elevated position.

COMPENSATION: Avoid lifting your hips so high that you are compensating by arching through the back. Keep a neutral pelvic position as you raise your hips up.

HOW: Begin with your shoulders resting on an elevated surface and another elevated surface at your feet. Place your heels up on the elevated surface with a slight bend in the knees. Push your hips up into an extended position to target your hamstring muscle group. Hold for the prescribed amount of time before returning to the starting position. 

 

FEEL: You should feel your hamstring muscles behind your thighs working as you hold your body in the elevated position.

 

COMPENSATION: Avoid lifting your hips so high that you are compensating by arching through the back. Keep a neutral pelvic position as you raise your hips up.

HOW: Begin in a push up position. From here, lower down by bending your elbows and allowing your chest to come all the way down to the ground. Once your chest is resting comfortably on the ground, bring your hands up off the ground for a brief moment, return them to the ground and forcefully push back up into the starting position.

 

FEEL: You should feel your chest and core muscles working as you allow them to go through a slightly bigger range with the hand release.

 

COMPENSATION: Avoid arching through your back as you work in and out of the push up position. Maintain a strong and engaged core.

HOW: Begin on your back with your heels resting on an elevated surface and with a slight bend in your knees. Raise your hips up off the ground and bring one knee towards your face. From here, rapidly drive that heel down towards the elevated surface as you drive the opposite knee up towards you. Keep your hips elevated during this exercise.  

 

FEEL: You will feel your hamstring muscles working as you work to alternate your legs with this exercise.

 

COMPENSATION: Keep a slight bend in your knees as you perform this to better target the hamstring muscle. Avoid letting your hips sink towards the ground with each switch of the legs.

HOW: Start in a tall kneeling position and then place one leg straight out in front of you. With your hips square and your toe pointing up, send your hips back by hinging at the hips. Pause for the given amount of time, then return to the starting position.

 

FEEL: You should feel a comfortable stretch in the back of the leg. 

 

COMPENSATION: Avoid letting your hips rotate out as you perform this exercise. Also be sure to keep your torso upright with focus on hinging at your hips and not rounding your back.

HOW: Begin in a half-kneeling position with one foot planted slightly out to the side and your back knee planted on the ground under your hip. From here, shift your body slightly to the side to target a stretch in both groin muscles. Feel free to try different angles to get the best stretch for your body. Use a weight to assist with intensifying the stretch as needed. Repeat as prescribed.

 

FEEL: You will feel a stretch in both the groin of the front leg and the groin of the back leg. 

 

COMPENSATION: Keep your torso upright as you perform this exercise.

HOW: Begin in a standing position with enough distance in front of you to walk a few paces forward. As you begin to walk, bring one knee up and rotate the inside of your foot up towards you. As you do so, push up into a heel raise on the stance leg. Return to the starting position, take a step and repeat by alternating between each leg as prescribed.

 

FEEL: You will feel a stretch in the hip of the leg that is pulled towards you and you will feel your calf muscles engage on your stance leg as you push into a heel raise.

 

COMPENSATION: As you stretch your hip, avoid arching through the back as you pull into the stretch. Also be mindful of pushing your body up as you go into the heel raise instead of pushing your body forward.

HOW: Begin at a wall for support with your back against the wall and your heel raised resting up against the wall in a single leg position. From this position, squat  by bending your knee allowing the knee to come over the toes in a controlled manner. Allow your other leg to help  you at the bottom of the motion as you need. Return to the starting position and repeat.

 

FEEL: You will feel your quadriceps muscle group working as you control the descent from the standing upright position. 

 

COMPENSATION: Keep your back against the wall and your heel raised to truly target quadriceps control with this exercise.

HOW: Begin in an all fours position. From here, push up onto your toes into a bear plank position. With a strong core, kick one leg behind you, return to the starting position, and switch legs. 

 

FEEL: You should feel your core, shoulder and leg muscles working. Your gluteal muscles will work as you extend your leg behind you.

 

COMPENSATION: Avoid allowing your hips to rotate as you do this exercise. Keep your core engaged and work through a smaller more controlled motion if you notice excessive rocking of your hips.

HOW: Start on your back with a slider/towel under each heel. From this position, straighten your arms and bring them directly in front of you, bend your knees, and engage your core. Slowly and with control, slide one foot out while reaching the opposite arm overhead. Extend as far as you feel that you can control then return to the starting position and switch arm/leg.

 

FEEL: You will feel your core muscles working as you extend your leg and reach overhead.

 

COMPENSATION: Be sure to keep your core engaged as your reach overhead and extend your leg! The farther away you reach, the more your back is going to want to arch! Avoid this, keep your core engaged and strong!

HOW: Begin this exercise with your stomach facing up and your arms and feet on the ground.  Lift your hips off the ground by squeezing your glutes and begin walking your opposite arm/foot backwards or forwards at the same time.

 

FEEL: You should feel your shoulder, hip, and core musculature working to keep your hips up as you perform this exercise.

 

COMPENSATION: Keep your hips level and stable. Do not let them rock excessively and maintain a strong lumbopelvic and core positioning.

HOW: Begin by holding the handle of a kettlebell with your elbow bent and the bottom of the kettlebell facing away from you. From this position, keep your elbow bent challenging the elbow flexors and forearm muscles as you walk forward for the given distance. 

 

FEEL: You will feel the muscles in your forearm and elbow working to help keep the kettlebell up.

 

COMPENSATION: Maintain an upright posture as you perform this exercise and keep the elbow bent. Do not allow the kettlebell to drop below horizontal.

HOW: To begin this exercise, start in a seated position with knees bent and the toes of your front leg touching your back legs knee. From here, squeeze your glutes and push your hips forward as you shift your weight onto your knees to a kneeling position. Pause for the given amount of time and return to the starting position.

 

FEEL: You should feel a comfortable stretch in both hips with the performance of this exercise from the starting position to the ending position.

 

COMPENSATION: Avoid uncomfortable pinching in the hips by propping your hips up on yoga blocks or adjusting your knee positioning as needed.

Time Stamps 

00:00 Start 

00:47 Common misconceptions with muscle asymmetries & muscle imbalances

06:22 Hip Strength Asymmetry Assessment

08:23 Shoulder Strength Asymmetry Assessment

09:05 Knee Strength Asymmetry Assessment

10:47 End

 

Are you struggling with the concept of having a perfectly balanced, symmetrical body? Not all muscle imbalances matter, but there is one concept supported by science that you better be focused on to avoid injuries!

 

Lets start off with what doesn’t matter, did you know that…

– 10% muscle asymmetry side-to-side in athletes throwing arm or kicking leg is not uncommon

– Differences in range of motion such as shoulder external rotation or thoracic rotation are not just ok, but actually advantageous adaptations for some athletes

– Differences in how your body visually appears side-to-side DOES NOT EQUAL risk of pain or injury

 

So what does matter? Joint-specific muscle strength balance ratios. We break down exactly what this means and how to determine the ratios!

 

Be sure to watch the entire video to learn a few different assessments you can perform to assess joint-specific muscle strength balance ratios throughout the body!

Time Stamps ⏱

00:00 Start 

01:11 Here’s the Breakdown

1:31 What Exactly is Muscle Soreness?

4:21  How Do We Recover Faster from Soreness? 

5:08 The Role of Intermittent Sequential Pneumatic Compression (IPC)

6:58 What You Need to Know

8:16 End 

Learn how to recover faster from muscle soreness!!!

Muscle soreness, whether it is Acute Muscle Soreness or Delayed Onset Muscle Soreness (DOMS), it flat out sucks. There is nothing fun about trying to tackle your day when you can barely stand up or sit down, lift your arm, or bend over. However, there is something positive to be said about muscle soreness, and what’s important to focus on is how to best recover as quickly as possible to get after your next activity!

This video highlights some of the science behind muscle soreness and the best strategies to improve your recovery from muscle soreness. For awareness, the jury is still out on what exactly DOMS is, and we share our take on it!  We’re constantly learning what is actually happening, and what we’re experiencing!

Time Stamps ⏱

00:00 Start 

01:19 Let’s Break it down 

05:01 AC Joint Injuries 

08:36 Test Whether You Have an AC Joint Injury

09:54 Early Stage Rehab for AC Joint Injury 

11:00 The Right Program for You 

12:09 End 

 

AC joint injuries can feel difficult to rehab! But with the right programming and early intervention you can return to overhead work with confidence. Follow along as Craig walks you through what the AC joint is, how to test if you have an AC joint injury, and some early interventions to get you back in the game!

Time Stamps ⏱

00:00 Start 

1:25 Why Manual Muscle Testing Doesn’t Always Work

01:40 What You Will Need

04:03 The Quad Set Up at 60 Degrees

08:13 Testing Mikes Strength

08:40 The Quad Set Up at 90 Degrees 

11:00 Let’s Test Hamstring Strength at 60 Degrees

13:17 Hamstring Strength at 90 Degrees 

15:28 End

 

It’s time to level up your muscle testing game! Manual muscle tests are a thing of the past and truly don’t test muscle strength needed to return to high levels of performance. Here at [P]rehab, we trust the Tindeq to give us accurate objective data to confidently know where our patients and clients are at every step of the way. Curious about how you can get your Tindeq Test on? Find the Tindeq under our “products” section of the website, and don’t forget to use the promo code PREHAB to get 10% off your Tindeq today!

Time Stamps ⏱

00:00 Start

00:50 How Do Bands Work

02:00 Bridge – Isometric Hip Abduction, Band 

02:36 Air Squat – Band

03:53 Side Steps -Band

05:16 Side Steps – Band on Toes

06:09 End

We know, resistance bands can be a great tool when working out but they can also be confusing at times. Where should you be putting the band? How do you know what type of band you should be using? Join us as we answer those questions and more! 

Time Stamps ⏱ 

00:00 Start 

00:19 What is hypermobility?

02:04 Test your hypermobility!

02:47 Test 1: Hyperextension of pinky past 90 degrees 

03:14 Test 2: Thumb to forearm 

03:51 Test 3: Elbow hyperextension of 10 degrees 

04:15 Test 4: Knee hyperextension of 10 degrees 

04:39 Test 5: Knee straight lumbar flexion palms to ground 

07:30 Let’s get started with terminal knee extension exercises

09:32 Shoulder hypermobility exercises 

12:27 Our favorite elbow exercise

15:15 Spine exercises 

20:03 End 

 

Beighton Score:  

1.Hyperextension of fifth MCP joint past 90 degrees L R

2.Thumb to forearm L R

3.Elbow hyperextension of 10 degrees L R

4.Knee hyperextension of 10 degrees L R

5.Knee straight lumbar flexion palms on ground 

 

If you checked “yes” for most of these, you could possibly have hypermobile joints. So what is hypermobility? Hypermobility is defined as having an unusual amount of mobility in your joints. This can be a result of internal or external factors, internal being the genes that were passed down from your parents affecting how your collagen in your body is produced, and external being the type of stress you put your body through with sports such as gymnastics or dance that require you to have a bit more mobility.

 

So is this hypermobility a bad thing? No, it’s not, and it doesn’t become a problem until it is a problem. This typically becomes a problem as a result of constant stretching or overloading your joints at that end range when they don’t have the strength and stability to tolerate that amount of load. With that being said, it’s important to work on strengthening and stability of your muscles surrounding these joints at those end ranges! That’s right! These ranges shouldn’t be avoided, they should be strengthened!

HOW: Anchor a band about knee height. Loop the band around one leg just above the knee. Face the anchored band and shift your weight to balance on that leg while also straightening the leg pushing out against the band. Raise the opposite leg up and stay strong and upright while you hold that position for as long as prescribed. 

FEEL: You should feel your leg and core muscles working. 

COMPENSATION: Don’t let the band pull your knee, keep it straight to maintain the terminal knee extension position

HOW: Start in a standing position with your feet together. Keep your knees as  straight as you can as you bend over bringing your hands down to the ground. Once your fingertips start to touch the ground, walk your hands forward keeping your back flat and knees straight. Walk your hands out until you’re in the tall plank position with your body parallel to the ground and hands straight under your shoulders. Then, walk your hands back up to get into the starting position. 

FEEL: You should feel a stretch in your leg muscles and low back, as well as your upper body muscles and your core working to walk your body in and out of this position 

COMPENSATION: Keep your back flat and core engaged once you start to walk out with your hands. Try to keep your knees as straight as possible the whole time

Time Stamps ⏱

00:00 Start 

01:45 Cat Cow – Thoracic Spine Bias

02:30 Prone Ws – Head Lift 

03:36 Supine Chin Tuck 

04:18 Supine Chin Tuck – Lift

04:32 Supine Chine Tuck – Rotation 

05:17 Nerve Glide 

07:15 End

Cervical radiculopathy can feel extremely frustrating and many individuals feel confused as to what they can do to help with their discomfort! If that is you, you’ve come to the right place! Join Arash as he takes you through a few exercises to address joint mobility in the cervical spine, strength, and even nerve mobility! 

HOW: Stand facing a wall placing your hands on the wall straight out from your shoulders. Keep one foot back as you step forwards with the other leg, then step outward and cross the other leg inward. Each time reset the foot prior to  taking the step in each direction. As you step in each direction, keep your foot flat and bend your knee in a dynamic motion. 

FEEL: You should feel a stretch in your calf muscles. 

COMPENSATION: Keep your foot flat on the ground to allow for a more dynamic stretch of the calf muscles.

HOW: Shift your weight to one leg as you bend the opposite knee and place the lower leg over the top of the knee on the leg you’re standing on. Hinge forward at the hips keeping your back flat and slightly sink down on your leg creating a stretch in the bent leg. Hold this for as long as prescribed and do this as you walk forward alternating legs. 

FEEL: You should feel a stretch in the hip you are bending. 

COMPENSATION: Don’t lean to either side, stay upright even as you hinge forward.