08 May Bear Position Big Toe Stretch
HOW: Get set up at the top of a down dog position with your heels lifted and your weight supported through your toes with your big toe facing straight forward. Perform the stretch by lowering your body down and letting your knees bend while...
28 Apr Wall Squat – Single Leg
HOW: Get set up in a standing position with your back against a wall. To decrease friction against the wall, place a towel or pillow case sheet between your back and the wall. To perform the exercise, begin by balancing on one foot. Position...
28 Apr Sit Squat Isometric
HOW: Get set up sitting on a surface that is ideally positioned at the bottom of your ideal squat depth. Begin by sitting on the surface supported with your feet positioned in your ideal squat stance and form. To perform the exercise, shift your...
28 Apr Single Leg Heel Raise – Knee Bent
HOW: Slightly bend your knee with your toe pointed forward. Use a wall for balance and push through the balls of your foot raising your heels off of the ground. Your entire body should be going up with the heel raise. Push through all...
28 Apr Heel Raise – Knee Bent
HOW: Slightly bend your knees with your toes pointed forward. Use a wall for balance and push through the balls of your feet raising your heels off of the ground. Your entire body should be going up with the heel raise. Push through all...
28 Apr Single Leg Heel Raise – Knee Bent, Off Step
HOW: Position the step against a wall. Place the balls of your foot on the edge of the step. Slightly bend your knee and raise your heel off of the ground. Your entire body should be going up with the heel raise. Hold onto...
28 Apr Heel Raise – Knee Bent, Off Step
HOW: Position the step against a wall. Place the balls of your feet on the edge of the step. Slightly bend your knees and raise your heels off of the ground. Your entire body should be going up with the heel raise. Hold onto...
28 Apr Heel Raise – Ball Squeeze
HOW: Place a tennis ball, lacrosse ball, or any other small circular like object in between your heels. Squeeze the ball with your heelas and keep that constant tension during the whole exercise. Then, push up with your toes raising your heels. Make sure...
20 Apr Peroneal Nerve Tensioner
HOW: In a seated position, place your arms behind your back. Tilt your head down to your chest and slump your back putting your chest more over your thighs. Think of getting in a “bad posture” position. Move the involved foot inward and point...
20 Apr Isometric Elevated Bridge – Knee Straight
HOW: Place both heels on elevated surface. Keep knees slightly bent and drive your heels into the elevated surface lifting your hips up. Keep your arms relaxed and use your core and hamstrings to keep your hips elevated for a prescribed amount of time. ...
