31 May Wall Breathing – Reach
HOW: Start by lying on your back near a wall. Place both feet flat up against the wall. Find 90 degrees bend at the knees and the hips. The low back is flat against the floor. Extend your arms straight with a forward reach. Begin...
31 May Tandem Walking
HOW: Line up the heel of one foot to the toe of the opposite foot. Take steps forward, getting heel-to-toe contact with each subsequent step. This is to challenge a more narrow base of support, dynamically. Options to move forward and backward. Repeat for...
31 May Supine Table Top Pelvic Tilt – On Wall
HOW: Start by lying on your back near a wall. Place both feet flat up against the wall. Find 90 degrees bend at the knees and the hips. The low back is flat against the floor. Tilt the pelvis posteriorly, or towards the top of...
31 May Stork Squat – Chop
HOW: Begin by standing near a wall. Assume a march position to stabilize an object such as a swissball using the knee of the leg that is in the march position closest to the wall. Abduct or push the thigh out into the object....
30 May Seated Thoracic Mobilization – Overpressure
HOW: Begin by sitting sideways in a chair. Try to have the knees as high or higher than the hips. Wedge the thigh closest to the backrest into the support. Begin to turn towards the backrest as far as you can. Use your upper body...
30 May Rear Foot Elevated Single Leg Pogo – Step Support
HOW: Using a step or a stair behind you, place one foot on the elevated surface with toe support. Keeping more of your weight on the foot in front, begin to bounce on the balls of the foot. Keep your ankle pointed down towards the...
30 May Psoas Soft Tissue Mobilization – Lacrosse Ball
HOW: Grab a lacrosse ball, softball, or any other high-density ball. Begin in a lying position, on your stomach. Finding the bony front side of your pelvis, place the ball just below this point. Begin to put your weight on the front and towards...
30 May Lateral Pelvic Tilt – Swissball
HOW: Begin by sitting on a Swissball. Keeping your hands on your hips, begin to tilt your pelvis towards one side and then towards the other. Perform for duration or repetitions. FEEL: You should feel the ball moving side to side. Can feel the...
30 May Half Kneeling Hip Flexor Lift Off
HOW: Begin in a half-kneeling position. There should be a 90 degree bend in both the front and back knee. Option to use the arms to the side for added balance. With a light weight shift to the back leg, lift the knee of the...
30 May Half Kneeling Hamstring Lift Off
HOW: Begin in a half-kneeling position. There should be a 90 degree bend in both the front and back knee. Option to use the arms to the side for added balance. With a light weight shift to the front leg, lift the foot of the...
