12 Mar Prone Dart
HOW: Get set up lying face down on your stomach with a towel roll underneath your forehead. Have your arms down at your side with your palms facing your hips. From here, inhale and as you exhale lift your head and upper chest off of...
12 Mar Child’s Pose – Prone Press Up Flow
HOW: Start on your hands and knees with your knees underneath your hips and reach your hands as far out as you can. Sit your hips back and try to place your butt on your heels while keeping your arms straight out in front of...
12 Mar Long Sitting Ankle Pump – AROM
HOW: Start in a seated position with your legs and feet together out in front of you. Place your arms to the side to help provide support as needed. Keep your legs straight as you point your toes up and down as much as tolerated...
27 Jan Seated Heel Raise – Bilateral, Weighted
HOW: Grab onto a dumbbell in each hand. Get into a seated position at a height where your knees are straight out from your hips and feet flat on the floor about shoulder width creating a 90 degree angle. Place the dumbbell on top of...
27 Jan Seated Chin Tuck – Rotation
HOW: Perform a chin tuck by pushing your chin backwards while thinking of elongating your neck. From here, rotate your chin to one side and then the other while maintaining the chin tuck. FEEL: You should feel your upper neck muscles working. COMPENSATION: Maintain the chin tuck...
27 Jan Quadruped Rock Back- Knee Flexion Bias, Towel Gapping
HOW: Start by rolling up a towel and placing it behind your knee. The bigger the roll the less bending it will be able to perform. Get into the child's pose position by sitting back on your knees with your toes pushing into the ground...
27 Jan Child’s Pose – Y’s
HOW: Get set up on the ground sitting back on your heels. Move into the child’s pose position by extending your arms straight up overhead as you sit back on your heels elongating your back as much as you can. From here, raise one arm...
24 Jan Supine Neck Flexion – Off Table
HOW: Get set up laying on your back on a table or elevated surface. Slide forward enough to have your head off of the surface. From here, slowly allow your head to fall back. Then, pull your head and neck up using your neck muscles. FEEL:...
24 Jan Supine Chin Tuck – Lift, Isometric
HOW: Lie on the ground facing up. Perform a chin tuck by moving your chin towards the floor flattening the curve of your neck. From here, lift your head and neck up off of the ground while maintaining the chin tuck. Hold this position for...
23 Dec Side Lying Chin Tuck – Sidebend
HOW: Lay on your side with your head and neck in line with your spine in a neutral position. Perform a chin tuck by pushing your head slightly back while imagining elongating your neck. . From here, rotate your ear to one shoulder and then...