31 Mar Ulnar Nerve Slider
HOW: Start with relaxing the tension in the ulnar nerve by extending your arm out to the side at shoulder height. Put your pointer finger and thumb together, bend your wrist down, and look towards that hand. From here, bend your elbow and place...
31 Mar Thoracic Spine Extension Mobilization – Foam Roller
HOW: Start in a sitting position with your knees bent, feet flat on the ground and a foam roller lying on the ground behind you at about shoulder level. You can either interlock your hands behind your neck or cross your arms across your...
31 Mar Sleeper Stretch
HOW: Get set up by lying on the side of the involved shoulder with your head supported by a pillow. Roll back slightly onto the shoulder blade in this position.From here, bring your arm out to the side at roughly a 90 degree angle...
31 Mar Seated Plantar Fascia Stretch
HOW: In a seated position, cross the involved leg and foot over the other leg’s knee with your ankle hanging unsupported. Gently pull your big toe up stretching the bottom of your foot for the prescribed amount of reps. FEEL: You should feel a...
31 Mar Seated 1st MTP Extension Mobilization
HOW: In a seated position, cross the involved leg and foot over the other leg’s knee with your ankle hanging unsupported. Grab your foot around the ball of your foot stabilizing the whole foot with that hand. With the other hand, gently pull your...
31 Mar Prone Ys – Unsupported
HOW: Lay off of the edge of a table or couch. Have your arms hanging down and your chest hanging off of the edge while you keep your neck in line with your spine and gaze down. From here, keep your arms straight as...
31 Mar Prone Ts – Unsupported
HOW: Lay off of the edge of a table or couch. Have your arms hanging down and your chest hanging off of the edge while you keep your neck in line with your spine keep your gaze down. From here, point your thumbs up...
31 Mar Hook Lying Hollow Hold
HOW: Begin by lying on your back on the ground with your knees bent and feet flat on the ground or table. Engage your core by drawing your belly button towards your spine and tuck your chin. From here, straighten your arms and raise...
30 Mar 90/90 Hip Switch Stretch
HOW: Begin in a seated position with both knees bent on the ground. One knee should be lying on its outside, and the other should be lying on its inside. Sit up tall, hinge forward at the hips and lean towards the knee lying...
30 Mar Ulnar Nerve Tensioner
HOW: Start with relaxing the tension in the ulnar nerve by extending your arm out to the side at shoulder height. Put your pointer finger and thumb together, bend your wrist up, and tilt your head towards the opposite shoulder while looking forward. From...
