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...
03 Aug Ankle Inversion and Eversion – AROM
HOW: Move your ankle from side to side like a windshield wiper. The goal is to get comfortable with this side to side ankle range of motion. FEEL: You should feel all different parts of your ankle stretching and activating. COMPENSATION: Move just from...
03 Aug Ankle Alphabet
HOW: Draw the alphabet with your ankle. You can draw a CAPITAL or lowercase or lowercase alphabet. If after a surgery or injury, make sure to follow the instructions of your physical therapist as there may be ranges of motion you want to be...
30 Jul Seated Knee Flexion – AROM
HOW: Begin in a seated position with you back up against a wall. With the designated leg drive your heel into the floor until your heels get close your butt. Here I am using my socks on wood to slide my legs, key is...
16 Jul Ankle Circle
HOW: Draw circles with your ankle. You can draw clockwise or counter-clockwise circles. If after a surgery or injury, make sure to follow the instructions of your physical therapist as there may be ranges of motion you want to be careful with. FEEL: You...
02 Jul Shoulder Ys – 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 up, reach your arms up and out over your head in the...
02 Jul Shoulder Ts – 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 up, reach your arms up and out to the side of you...
01 Jul Median Nerve Glide – General
HOW: In a standing position, bring your hands together and reach in front of you as far as you can. Then extend your wrist and fingers so that your palms are facing forward, maintain this position and keep your elbows straight as you spread...
01 Jul Elbow Pronation And Supination – AROM, Elbows Bent
HOW: Standing with your elbows bent and arms by your sides, rotate your forearms and palms fully in and fully out to perform full pronation and supination AROM. You should be changing between your palms facing up and your palms facing down FEEL: You...
