22 Aug Foot On Wall Calf Stretch – Knee Bent, Dynamic
HOW: Place your foot up against the wall as high as you feel comfortable with your heel on the ground. Drive your knee towards the wall feeling a stretch in the calf and foot. Move your knee back and forth for the prescribed amount...
22 Aug Foam Pad, Ball Toss Forward
HOW: Place a foam pad on the ground. Stand in the middle of the foam pad with both feet. Keep your balance on the pad while you toss a ball into a wall playing catch with yourself. FEEL: You should feel your lower leg...
22 Aug Ankle Inversion And Eversion – Ball
HOW: Begin in a seated position with a ball underneath your foot. Roll the ball side to side controlling the ball with your foot. Your foot creates the inversion(going in) and eversion(going out) movement while the ball rolls with it. FEEL: You should feel...
22 Aug Ankle Dorsiflexion And Plantarflexion AROM – Ball
HOW: Begin in a seated position with a ball underneath your foot. Roll your foot to where your heel is in the front and your toes are pointing up. Follow that by rolling backwards on the back to end with your toes pushing into...
22 Aug Ankle Circle – Ball
HOW: Begin in a seated position with a ball underneath your foot. Roll your foot to the outside of the ball, then forwards putting your heel on the front of the ball, then the inside of your foot back to the starting position making...
07 Aug Seated Glute Stretch
HOW: Start in a seated position with your feet flat on the ground. From here, lift one knee off of the ground grabbing onto it with both hands and pulling it towards your chest. Hold that stretch for as long as prescribed. FEEL: You...
07 Aug Seated Ankle Pump
HOW: Start in a seated position with your feet flat on the ground. From here, push into the ground with your toes lifting your heels up, followed by returning to the starting position and lifting your toes off the ground. Alternate bringing your heels...
07 Aug Contract Relax Lat Stretch – Swissball
HOW: Begin in a kneeling position with a swissball in front of you. Place your hands on the ball with your thumbs up. Roll the ball out with straight arms and a flat back. Drive your hands down into the ball holding that position...
07 Aug Mermaid Stretch
HOW: Begin by sitting up with your legs down at your side and your knees are bent up on top of each other. Place one hand underneath both shins for support. From here, use the opposite hand to reach up and over your head....
07 Aug Prone Overhead Lift Off – PVC
HOW: Begin by lying flat on your stomach with your arms up overhead. Grab onto a dowel or stick with both hands and your shoulders comfortably apart. From here, squeeze your shoulder blades and lift the dowel straight up as high as you can...
