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Body on Wrist Radial & Ulnar Deviation - PROM
HOW: Get set up ideally with your wrist/hand supported on a surface with your palm facing down. Perform the exercise by moving your forearm (leading with your elbow) to the left and to the right as far as you can while your wrist and hand...
Bear Wrist Flexion & Extension - PROM
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 forward so...
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 a...
Tall Plank - BOSU
HOW: Start on your toes. Grab the BOSU with the black side up. Get into a tall plank position and hold this position, keeping your core and shoulders engaged. FEEL: You should feel your core and shoulders working to maintain the position. COMPENSATION : Do...
Plank - On Knees, BOSU
HOW: Start on your knees. Grab the BOSU with the black side up. Get into a modified plank position and hold this position, keeping your core and shoulders engaged. FEEL: You should feel your core and shoulders working to maintain the position. COMPENSATION: Do not...
Lateral Lunge - Slider
HOW : Use a frictionless surface (ie magazine on carpet, pillow cloth on hardwood) under one foot - this will be the moving foot. Keeping all your weight on your opposite leg, slowly lower yourself and slide your foot out. Squeeze the inside part of...
Side Plank - Reps
HOW : Begin in a full side plank with one foot in front of the other, keeping your body in one straight line from your heels to your hips to your shoulders. Hold for a few seconds, then drop your hips down on the floor....
Bird Dog - Band
HOW : Begin on your hands and knees with a band wrapped around your foot anchored by your opposite hand. In this position you will balance on the opposite arm and leg. The wider you are the easier to balance, the more narrow the more...
Quadruped Shoulder Ts - Band
HOW : Begin on your hands and knees, with your knees under your hips and your wrists under your shoulders. Place one end of the band underneath your stationary arm, with the other end of the band, bring out your arm in a T formation....
Quadruped Shoulder Tap
HOW : Begin on your hands and knees, with your knees under your hips and your wrists under your shoulders. First push your body away from the floor by spreading your shoulder blades. While staying strong in the shoulder blade lift one hand to tap...