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...
24 Jan Standing Thigh Ball Squeeze – Large Ball
HOW: Place a ball of your choice that has some give to it in between your thighs just above your knees. Slightly bend your knees and hinge forward at the waist, and tighten your core as you try to push into the ball with your...
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...
23 Dec Side Lying Chin Tuck – Rotation
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 chin to one shoulder and then to...
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...
