Video Tag
easy
Seated Ankle Dorsiflexion - AROM
HOW : Start in a seated position with your heel on an elevated surface and your foot hanging off. Allow your toes to go down towards the floor and then bring your toes up towards the ceiling. Make sure to use a high enough surface...
Reverse Hyperextension
HOW : Start by lying face down on a stable surface. Slide your hips off of the table or bench. The front of your hips should be on the edge of the surface. Stabilize your upper body with your arms. Put your legs together and...
Quadruped Arm Raise
HOW : Start by getting on the ground with your hands directly under your shoulders and your knees under your hips about shoulder width apart. Use your core to stabilize your body and lift the other arm up straight up over your head with your...
Prone Superman
HOW : Start by lying face down with your arms directly in front of you and your legs straight down. Lift your arms and legs up towards the ceiling at the same time while keeping your elbows and knees straight. Lift as high as you...
Prone Glute Squeeze
HOW : Start by lying face down. Put your toes into the ground. Squeeze your glutes rotating your hips down to the ground. Hold that contraction for the prescribed amount of time, then relax. Imagine trying to pinch something between your butt cheeks. FEEL :...
Prone Extension Knucker Scraper
HOW : Lay face down on the floor. Make a fist with each hand and face them down bringing your elbows in at your side. Use your mid and upper back muscles to lift your upper back up. Keep your chin tucked as you lift...
Pelvic Tilt - Swissball
HOW : Start by sitting upright on a swissball. Engage your core and begin the pelvic tilt by arching your back and rotating your hips backward. Then, round your back bringing your hips forward. Move back and forth between the two motions. The more your...
Hook Lying Diaphragmatic Breathing
HOW : Start by lying on your back in the hook lying position with your knees bent and your feet flat on the ground. Place on hand over your chest and the other hand over your stomach. Focus on breathing in your lower abdomen area....
Ball Taps
HOW : Start with one foot on a soccer ball or similar ball like a medicine ball. Jump with the leg not on the ball and land softly with the opposite leg. The leg that jumped should now be positioned with one foot on the...
Carry - Suitcase, Unilateral, In Place
HOW : Start by standing with a dumbbell in one hand holding it at your side. Shift your weight to one side as you bring the other knee to your chest. Alternate marching in place while holding the dumbbell at your side. FEEL : You...