23 Dec Side Step – Band, On Toes
HOW: Loop a resistance band around the arches of your feet in a standing position. Move your feet out about hip width, slightly bend your knees and perform a mini squat. From here, step out to one side in a lateral motion pushing the band...
23 Dec Walking Quad Stretch
HOW: Grab one foot’s ankle with the same side’s hand. Pull your heel to your butt while keeping your thigh straight. Reach straight up overhead with the opposite arm. Hold this stretch for as long as prescribed. Repeat by moving forward and alternating legs. FEEL: You...
23 Dec Wrist Extensor Stretch – Dynamic
HOW: Grab onto one hand with the other with your elbow slightly bent. Pull the hand downward with your palm facing you. At the same time, straighten your elbow and begin to push the thumb side of your hand outward creating a stretch on the...
23 Dec Wrist Flexor Stretch – Dynamic
HOW: Grab onto one hand with the other with your elbow slightly bent. Pull the hand downward with your palm facing away from you. At the same time, straighten your elbow and begin to push the pinky side of your hand outward creating a stretch...
05 Nov Seated Chin Tuck – Overpressure
HOW: Start in an upright seated position. Begin with a chin tuck by pushing your head backwards over your shoulders using the deep neck muscles. From here, place one hand on your chin and the other on the back of your head. Push into your...
04 Nov Neck Protraction – AROM
HOW: Start in an upright seated position. Use the deep neck muscles to push your head forwards and then backwards without moving your shoulders or upper body. FEEL: You should feel the deep neck muscles working to move your head forwards and backwards. COMPENSATION: Make sure you...
27 Oct Seated Knee Flexion – AAROM
HOW: Begin in an upright seated position in a chair or stool. Your feet positioning may vary depending on your knee range of motion. Pull your foot back and bend your knee. Hold this and perform going backwards and forwards for the prescribed amount of...
27 Oct Seated Diaphragmatic Breathing
HOW: Start in an upright seated position. Place one hand on your chest, and the other on your stomach. Work on pushing air in and out of your stomach feeling it rise under your hand. Perform this for the prescribed amount of time or reps. FEEL:...
27 Oct Neck Side Bend – AROM
HOW: Start in an upright seated position. Without moving your upper body, tilt the top of your head to one side. Think about bringing your ear down to your shoulder. FEEL: You should feel your neck muscles working. COMPENSATION: Don’t rotate your head while side bending. Don’t...
27 Oct Neck Rotation – AROM
HOW: Start in an upright seated position. Without moving your upper body, look to the either side while only using your neck muscles to move your head and not your shoulders or trunk. Perform to whatever side is prescribed. FEEL: You should feel your neck muscles...
