10 Jul Lat Stretch – Dynamic
HOW: Lean against a wall with your back flat and feet out with a slight bend in your knees. Raise both arms up as you rotate your hands out. Try to get your elbows to touch each other. Do this in a slow and...
10 Jul FMS Quadruped Thoracic Spine Rotation
HOW: Begin by positioning yourself on both knees, sitting back on your heels with your feet straight and thighs together, arms on the ground and your elbows touching the top of your knees. From this position, place on hand behind your head. Rotate your...
03 Jul Standing Shoulder Cross Body Stretch – Rhomboid
HOW: Bring one arm up in front of you at shoulder height. Bring that arm across your chest while you use the other arm to slightly pull it more towards your chest. Hold that stretch for as long as prescribed. FEEL: You should feel...
03 Jul Standing Shoulder Cross Body Stretch – Posterior Cuff
HOW: Bring one arm up in front of you at shoulder height. Squeeze your shoulder blades together and then bring that arm across your chest while you use the other arm to slightly pull it more towards your chest. Hold that stretch for as...
03 Jul March – In Place
HOW: Begin in a standing position. Shift all of your weight to one leg as you bring the other knee up towards your chest keeping your body in a straight line. Alternate bringing each knee up and down in a controlled motion. FEEL: You...
03 Jul Tibialis Anterior Soft Tissue Mobilization – Lacrosse Ball
HOW: In a seated position, grab a lacrosse ball. Apply the ball with one hand to the muscle area just to the outside of your shin bone. Apply as much pressure as you’d like along that muscle. FEEL: You should feel a massage like...
03 Jul Thoracic Spine Bridge
HOW: Begin in a seated position with your knees bent up and your arms behind your with your palms on the ground. Shift all of your weight onto one shoulder as you lift your hips up as high as you can. As your hips...
03 Jul TFL Soft Tissue Mobilization – Lacrosse Ball
HOW: Begin by lying on your back, placing a lacrosse ball just underneath the side of your hips as you roll onto your side on the ball. Use your bodyweight to roll out the soft tissue in that area. FEEL: You should feel a...
03 Jul Side Lying Posterior Cuff Soft Tissue Mobilization – Lacrosse Ball
HOW: Begin by lying on your back. Place a lacrosse ball underneath your shoulder. Rotate your body and bend that elbow in order to place pressure on the ball to release the muscle and soft tissue behind the shoulder. You can also rotate your...
03 Jul Prone Pec Stretch – Dynamic
HOW: Begin by lying on your stomach. Bend one elbow and bring it up to shoulder height on the ground. Use the other hand to push into the ground and assist with rotating that leg up and over the other leg creating a twist...
