30 Jan Finger Flexion & Extension – AROM
HOW: Get set up ideally with your forearm supported on a surface with your hand off the edge. Perform the exercise by bending and flexing just your fingers to make a fist, then extend and straighten your fingers and repeat. FEEL: This should feel...
30 Jan Wrist Flexor Stretch – Contract Relax
HOW: Get set up with your arm almost shoulder height and elbow straight with your palm facing up on the side that you want to stretch. Using your other hand, point your wrist down until you feel a stretch. Once you feel a stretch,...
30 Jan Bear Body On Wrist Circles
HOW: Get set up in a bear position on your hands and toes with your knees hovering off the ground and with your fingers facing forward. While staying strong through your shoulder blades, arms, your wrist, and your fingers, slowly shift your weight in...
13 Jan Toe Flexion & Extension – AROM
HOW: Get set up in seated position and make sure you're barefoot when performing this exercise. To begin the exercise, lift your toes off the ground while keeping the rest of your foot down on the ground, then reverse the motion, bend/curl your toes...
13 Jan Isolated Toe Extension
HOW: Get set up in a seated position barefoot with your foot resting on the ground. While maintaining good arch position and keeping your heel and the rest of your foot relaxed on the ground, begin the exercise by lifting your big toe in...
10 Jan Toe 2-5 Extension – AROM
HOW: Get set up in a seated position barefoot with your foot resting on the ground. For this exercise keep the big toe down on the floor while lifting the other toes up towards the ceiling. Key here is to keep the arch of...
10 Jan Big Toe Extension – AROM
HOW: Get set up in a seated position barefoot with your foot resting on the ground. To perform the exercise, raise your big toe while keeping the other toes flat on the floor. Don’t allow the foot to roll out as you perform this,...
10 Jan Ankle Pump – Elevated
HOW: Get set up laying flat on your back with your legs elevated above heart level. To begin the exercise, move your ankle forward and backward in a pumping motion. The goal is to get comfortable with this forward and backward ankle range of...
13 Dec Big Toe Abduction
HOW: While keeping the little toes relaxed, bring the big toe in towards the midline of your body and back. Avoid allowing the foot from collapsing in or pronating, isolate this motion to the big toe! FEEL: You should feel the big toe muscles working...
11 Dec Shoulder Internal Rotation Lift Off – Behind Back
HOW: Get set up standing with your hand resting behind your back in a comfortable position. Begin the exercise by squeezing your shoulder blade directly back. While maintaining this, lift your hand off your back for the time prescribed. Return your hand to starting...