10 Aug Terminal Knee Extension
HOW: Get set-up standing with a band around and above the knee with the band anchored in front of you. To perform the exercise, put tension on the band so that it wants to pull your knee forward, let your knee bend and your...
10 Aug Tall Plank Knee Extension
HOW: Begin the exercise in a tall plank position. Perform the exercise by bending your knees until just before they touch the ground followed by squeezing your quads to fully straighten your knees, hold that position, then repeat. FEEL: You will feel your quad...
09 Aug Wall Slide – Foam Roller
HOW: Get set-up standing in front of a wall with your arms supported on a foam roller that is also supported on the wall. With your thumbs facing towards you and putting pressure into the wall through the foam roller so that it doesn't...
09 Aug Prone Terminal Knee Extension – Hips Down
HOW: Get set-up laying on your stomach with your elbows under your shoulders and hips supported on the ground. On the side, you want to perform the exercise, point your toes towards you and start with your knee on the ground. Begin the exercise...
09 Aug Plank Terminal Knee Extension
HOW: Begin the exercise in a forearm plank position. Perform the exercise by bending your knees until just before they touch the ground followed by squeezing your quads to fully straighten your knees, hold that position, then repeat. FEEL: You will feel your quad...
09 Aug Downward Dog Terminal Knee Extension – Band
HOW: Get set-up in a down dog position, but with your knees bent. On the side you want to perform the exercise, get a band set-up behind the knee and anchor the band with your hands. Perform the exercise by squeezing your quad to...
09 Aug Ankle CARs
HOW: Get set-up seated with your back supported and support your leg by wrapping your arm under your knee. While keeping your thigh still, draw large circles in a clockwise and counter-clockwise direction with your ankle. FEEL: You should feel your calf and ankle...
03 Aug Shoulder Is – Swissball
HOW: Start with your chest against the swissball with your knees on the ground. You can also place your toes on the ground as well if you would like. With your thumbs down, reach your arms behind you in the shape of an “I”....
03 Aug Median Nerve Tensioner – General
HOW: Place your opposite hand on your shoulder to keep it down. Then reach out in front of you with our palm facing inwards and your fingers pointed forward. Then bend your wrist backwards and slowly bring your arm out to your side while...
03 Aug Ankle Plantarflexion and Dorsiflexion – AROM
HOW: Move your ankle forward and backward in a pumping motion. The goal is to get comfortable with this forward and backward ankle range of motion. FEEL: You should feel all different parts of your ankle stretching and activating. COMPENSATION: Move just from the...
