27 Oct Neck Flexion – AROM
HOW: Start in a seated position. Begin to look down slowly and isolate the neck muscles to tilt your head down for the prescribed amount of reps. FEEL: You should feel your neck muscles working. COMPENSATION: Only allow motion in your neck, don’t let your trunk to...
27 Oct Neck Extension – AROM
HOW: Start in a seated position. Begin to look up slowly and isolate the neck muscles to tilt your head up and back for the prescribed amount of reps. FEEL: You should feel your neck muscles working. COMPENSATION: Only allow motion in your neck, don’t let your...
27 Oct Long Arc Quad – AROM
HOW: Position yourself in a seated position on an elevated surface so your feet are off of the ground. Set your knees up on the edge of the surface. From here, squeeze your quadriceps muscles, point your toes toward you, and kick your leg up...
27 Oct Chin Tuck to Neck Extension
HOW: Sit up nice and straight in a chair. Start with a chin tuck by pushing your head backwards over your shoulders using the deep neck muscles. From here, begin to look up towards the ceiling and slowly get out of the chin tuck tilting...
27 Oct Basking Seal
HOW: Begin by lying on a table or bed on your side. With your legs together, bend your knees up towards your chest to have your knees straight out from your hips. From here, let your lower legs drop down towards the floor while keeping...
20 Sep Quadruped Pec Stretch – Swiss Ball
HOW: Kneel down on the ground next to a swissball. Get into the quadruped position with your knees on the ground under the hips, and your hands on the ground under your shoulders. Place one arm up in a diagonal direction on top of...
20 Sep Tibialis Anterior Foam Rolling
HOW: Place a foam roller on the ground and position it below your knees at the top part of the lower leg. Place your hands or forearms on the ground and roll up and down on the muscle in the front part of your...
20 Sep Piriformis Soft Tissue Mobilization – Lacrosse Ball
HOW: Place a lacrosse ball on the ground. Keep the ball off any bones and sit on the ball. Cross the leg you are rolling over the other knee. Apply pressure to your glute with your bodyweight and roll around to help release any...
20 Sep Hip Flexor Foam Roll
HOW: Place a foam roller on the ground and then lay on top, face down, with the roller being at the top of your hip. Use your hands and opposite foot as a guide to roll your body up and down focusing the roller...
27 May Tandem Balance – Vertical Head Turns
HOW: Get set up in a standing tandem stance with one foot in front of the other. The more narrow your feet are, the harder the balancing is. Once you are balanced in this position, move your head in a yes motion for the...
