21 May Bird Dog – Drawing Squares
HOW: Begin on your hands and knees. In this position, you will balance on the opposite arm and leg. The wider you are the easier to balance, the more narrow the more challenging this will be. Keep your back flat and your core engaged....
21 May Windshield Wiper
HOW: Start by sitting with your feet under your knees and your knees bent. Place a towel(on a smooth surface) underneath your foot. Keep your hip and knee still while your foot moves the towel in and out. FEEL: You should feel the muscles...
21 May Windshield Wiper – Eversion, AROM
HOW: Start by sitting with your feet under your knees and your knees bent. Place a towel (on a smooth surface) underneath your foot. Keep your hip and knee still while your foot moves the towel out to the side until there is no...
21 May Tall Plank Body Saw
HOW: Start in the push up position with your hands on the ground and your elbows straight under your shoulders. Your toes should be pushing into the ground. While keeping your back flat and knees straight, push your body back and forth using your...
21 May Tabletop Knee Drop
HOW: Start by lying on your back with your knees bent and your feet flat on the ground. Bring your knees together and up towards your chest creating a “L” with your hips and lower legs. Your arms should be out to your side....
21 May Standing Hamstring Stretch
HOW: In a standing position, bring your feet in at about shoulder width apart. Keeping your knees straight, bend forward at the hips and attempt to touch your toes or the ground in front of your toes. Go as far as you can comfortably...
21 May Side Lying External Rotation – AROM
HOW: Start by lying on your side with your knees bent. Bend the top arm’s elbow to make a 90 degree bend or an “L” shape. Support your head with your other arm or a pillow. Your palm should be facing flat against your...
21 May Lower Trunk Rotation
HOW: Start by lying on your back with your knees bent and your feet flat on the ground. Bring your knees and feet together and your arms out to the side on the ground. Gently let your knees fall from one side to the...
21 May Long Sitting Hamstring Stretch
HOW: Start in a comfortable seated position with your legs together out in front of you. Bend your back forward and reach for your toes with both hands as you keep your knees straight. Hold that stretch for the prescribed amount of time. FEEL:...
21 May High Knees – In Place
HOW: In a standing position, start by bringing one knee up as high as you can tolerate(hip level is as high as you need to go). Push off with your toes on the opposite leg to drive the other knee up. Alternate pushing off...