24 Feb Straight Leg Raise – Hip External Rotation
HOW: In a seated position on the ground or table, have your legs straight out from your hips. Rotate your foot outward, keep your knee straight, and squeeze your quad muscle pushing down with your knee. From here, keep the squeeze in your quad...
24 Feb Scap Squeeze – Hand Behind Head
HOW: Start in a seated position with your hands interlocked behind your head. With your shoulders and arms relaxed, squeeze your shoulder blades back. Pretend there is a pencil in between them that you are trying to squeeze. Return to the starting relaxed position...
24 Feb Scap Squeeze – Hand Behind Back
HOW: Begin in a seated position. Place your arms behind your back. Keep your arms relaxed as you squeeze your shoulder blades down and back. Imagine trying to squeeze a pencil in between them. Repeat for the prescribed amount of reps. FEEL: You should...
24 Feb Scalene Stretch
HOW: Begin in a seated position on a stool or chair. Place your hand underneath your bottom anchoring down your shoulder. Keep your shoulder depressed down as you tilt your head to the opposite side away from the anchored hand. Hold for the prescribed...
24 Feb Heel Float Explanation
HOW: In any standing position with almost any exercise, the heel float is simply lifting your heel off of the ground about an inch shifting your weight to the balls of your feet. FEEL: Once your weight is shifted on the balls of your...
16 Feb In-Line Balance – Half Kneeling, Eyes Closed
HOW: Start in a half kneeling by having one knee bent up in front of you with your foot directly in line with the knee that is down on the ground. Stay tall while looking straight ahead. Close your head and hold this balancing...
31 Dec Supine Table Top Oblique Activation
HOW: Start by lying on your back. Bend your knees and bring them up towards your chest straight up from your hips. Have your lower legs pointing straight out creating an “L” in your legs. Place one hand on top of the opposite knee....
10 Dec Tibial Rotation – Slider
HOW: Begin in a seated position in a chair. Place a slider underneath one foot. Your ankle should be under your knee. Keep your knee still as you rotate your foot out and back in only rotating your lower leg. FEEL: You won’t feel...
10 Dec Standing Lumbar Extension – Wall Support
HOW: Stand facing a wall and place both hands on the wall at shoulder height. Lean into the wall by gentle letting your stomach muscles relax. Try to bring your belly button to the wall in front of you slowly. Keep your elbows straight...
10 Dec Soldier External Rotation – Dumbbell
HOW: Begin in a seated position with one knee bent up and your foot flat on the floor. Grab a dumbbell and place your elbow on top of the bent up knee. Keep a 90 degree angle in your elbow and rotate your arm...
