29 May Half Kneeling Soleus Stretch
HOW: In a kneeling position with one leg up and your foot flat on the ground. Lean forward as much as you can bending your knee and slightly bringing your heel off of the ground. Hold that position when you feel a good stretch...
29 May Foot Circles
HOW: While standing, bring one foot forward. Trace the outside edge of your foot, ankle, and toes on the ground using as much body weight as you can tolerate in a circular motion. FEEL: You should feel the muscles in your foot and ankle...
29 May Seated Calf Stretch – Knee Straight, Towel
HOW: While seated, loop a towel around the balls of your feet. Keep your knee straight and with both hands pull the towel towards you. FEEL: You should feel a stretch in the back of your lower leg/calf. COMPENSATION: Keep the knee straight, don’t...
27 May Deadlift Warmup Essentials
The deadlift is one of the best exercises for both the power and strength athlete as well as the recovering patient in rehab. Not only can the lift be progressively overloaded for a proper training/rehab stimulus, but most importantly, it gives individuals the confidence...
27 May Triceps Stretch – Dowel
HOW: While standing, place one hand behind your neck with your elbow pointing up. Place the other hand behind your low back holding a dowel that connects up to your hand behind your head. Pull down with the lower hand and hold that stretch. ...
27 May Supine Hip Flexion – AROM , Swissball
HOW: Start by lying on your back with a swiss ball underneath your feet. With your legs together, slightly push into the ball with your heels and bring your knees up towards your chest. FEEL: You should feel your hip muscles working. COMPENSATION: Don’t...
27 May Split Stance Lunge – RNT
HOW: Anchor a band about knee height. Loop it around the outside knee just about the knee cap. The band should feel like it’s trying to pull your leg inwards. Your goal is to resist the band and push out against the band at...
27 May Single Leg RDL – Foam Roller
HOW: While standing, place the end of a long foam roller on top of your foot. With the hand on the same side press down on the other end of the foam roller. While balancing on the leg without the roller and keeping your...
27 May Single Leg Balance – BOSU, Blue Side Up
HOW: Place a bosu ball in front of you on the ground with the blue side up. Step onto the middle of the ball and slightly bend your knee. Keep your other knee bent and off of the ball. Balance on the one leg...
27 May Standing Shoulder External Rotation Stretch – Dowel
HOW: Start in a standing position. One hand holds the dowel in front of you and the other hand holds the dowel with your thumb pointing towards the ground, elbow up in the front, and the dowel applying some pressure on the outside of...
