25 Jul Thoracic Spine Rotation Against Wall Stretch – Dynamic
HOW: Standing next to a wall, bring the inside leg up and the outside leg back creating a split stance position. Take the inside arm and place your hand on the wall out to your side. Shift your weight to the front leg as...
25 Jul Standing Thoracic Side Bend
HOW: Place one hand on your side in the rib area. Reach up and over your head with the other arm slightly pushing into the body with the arm on your side. Create a stretch on your side and continuously go back and forth...
25 Jul Seated Thoracic Side Bend
HOW: Sitting up straight, reach one arm up and over your head as you bend the upper half of your body feeling a stretch on the side the arm is up. FEEL: You should feel a stretch on the side of your body. COMPENSATION:...
25 Jul Quadruped Thread The Needle And Open Book – Band
HOW: Anchor a band in a low position. Begin by getting into the quadruped position with your hands on the ground underneath your shoulders and your knees on the ground under your hips with your toes pushing into the ground. Grab the band with...
25 Jul Child’s Pose – Wall
HOW: Place your hands against the wall at about shoulder height. Hinge at your hips and bring your body forward, this will be a body on arm movement which will increase the amount of shoulder elevation you are working into. Bring your chest as...
17 Jul Wrist Extension Mobilization
HOW: Place your hand and palm flat onto a surface where you can lean into it. With your elbow straight, lean forward until you feel pain or discomfort. Reset and use your other hand to pull your wrist inward as you lean forward again...
17 Jul Wall Push Up Plus
HOW: Stand facing a wall with both arms on the wall at shoulder height. Keep your elbows straight and let the weight of your body push you towards the wall. Then, push into the wall and your shoulder blades should feel like they are wrapping...
17 Jul Single Leg Heel Raise – Big Toe Extension
HOW: Place a folded towel on the ground. Stand on the towel with just your big toe on the towel. Use a wall or something to hold onto with balance. Bend the other knee up off of the ground. Push into the towel and...
17 Jul Seated QL Stretch
HOW: Sit on the elevated step or surface. Slide one side off of the edge and straighten that leg out. Grab onto the other side of the surface so you can relax the side hanging off of the edge. Let gravity relax your hip...
17 Jul Pudendal Nerve Slider
HOW: Stand by something you can grab onto that doesn't move. Bend your knees as you look up and squat down. Then look down as you straighten our body all the way out and push into the ground raising your heels off of the...
