17 Oct Prone Hip External And Internal Rotation – AROM
HOW: Get set-up laying on your stomach with your knee bent at 90 degrees so that your shin is facing up towards the ceiling. While keeping your hips and pelvis flat and parallel to the ground, slowly let your foot fall out to one...
17 Oct Long Sitting Hip Internal and External Rotation – AROM
HOW: Get set-up on the ground supporting yourself with your arms and with your knees bent. Let both knees fall to one side by moving through hip rotation range of motion. Go through the full range of motion that you feel comfortable with, then...
06 Oct Shoulder Rotation – AROM
HOW: Rotate your shoulder from internal to external rotation and repeat. When in external rotation, think about scooping back your shoulder blades while attempting to point your thumbs towards the floor. When internally rotation allow your shoulder blades to come up and forward while...
06 Oct Low Back Flexion and Extension – AROM, Wall Supported
HOW: While placing both hands up against the wall for support, begin by sagging your hips to arch the back. Then push back into a child's pose against the wall, the goal is to stretch the back into a rounding position. Repeat this movement...
06 Oct Low Back Sidebend – AROM, Wall Supported
HOW: Find a wall then follow the instruction on the video. FEEL: When you lean into the wall you will stretch the side closer to the wall, from the low back to hip region. When you push your body away from the wall you...
06 Oct Single Arm Tall Plank Shoulder Rotation – AROM
HOW: Begin in a plank position with your scapula engaged. You can see the protraction of the scapula, maintain this position for the entirety of this exercise. With the elevated arm rotate your shoulder from overhead down towards your hips. Keep your arm up...
06 Oct Bent Knee Fallout
HOW: Get set-up laying flat on your back with your knees bent and feet supported on the ground. Place your hands on your hip bones to help with learning body awareness. Perform and maintain a small amount of posterior pelvic tilt prior to starting....
27 Aug Shoulder Pendulum – AROM
HOW: Begin with the non-affected arm on an elevated surface. While hinging over at your hips dangle the affected arm. You will move your arm in circles in this position. If this is irritating your shoulder you can stand upright, the less you hinge...
27 Aug Shoulder Roll
HOW: Begin in a seated position with your hands by your side. While maintaining arm position, slowly make big backward followed by forward circles with your shoulders and shoulder blades. FEEL: This should feel like a nice shoulder and shoulder blade movement. Think about...
20 Aug Quadruped Fire Hydrant
HOW: Get set-up in a quadruped position on your hands and knees. Start strong in your shoulder blades by pushing your body away from the floor. From here you will lift one leg off the floor and drive your knee out to the side...
