21 Nov Quadruped Rock Back – Big Toe Extension Bias
HOW:  Get into the quadruped position on all fours with your toes up. You want to position your toes so that they are pointing towards your head. Slowly shift your hips back and put more weight onto your feet. You can even shift sideways...
19 Nov Quad Set – AAROM, Strap
HOW:  Follow this foolproof guide to wake your quad back up! Use a stretch strap or towel and place it around the balls of your feet, holding onto both ends of the towel with your hands. Laying on the ground or on a table...
11 Nov Standing TFL and ITB Stretch
HOW:  Example – right TFL and QL. Get set-up standing followed by taking a step backwards and to the opposite side. For example, if you step with your right foot, it should be behind and to the left of your left foot. Now reach...
11 Nov Straight Leg Raise – J
HOW: Start by lying on your back. Bend your opposite knee. The first step is let your foot turn out, this will put your hip in the desired position. Next, you must perform a very strong quadricep set by squeezing your thigh as hard...
11 Nov Heel Walking
HOW: While standing with both your feet on the floor, lift the balls of your feet in the air so you are on your heels. Try your best to maintain this position at your ankles, and slowly take steps forward (or backwards). FEEL: You...
11 Nov Tabletop Hip Internal Rotation – AROM, Foam Roller
HOW: Get set-up laying on your back with your hips and knees bent with your legs in the air. Place a foam roller, yoga block, your fists, or any object you feel comfortable with to squeeze in between your distal thighs and knees. Perform...
11 Nov Seated Sciatic Nerve Tensioner – Leg Movement, Head Flexed
HOW: Get set-up seated and assume a slump position by letting your upper body round and slump forward. While maintaining this position, kick your leg straight and point your foot up as far as you can tolerate, return to starting position while reversing the...
11 Nov Seated Sciatic Nerve Tensioner – Head and Leg Movement
HOW: Get set-up seated and assume a slump position by letting your upper body round and slump forward. While maintaining this position, kick your leg straight and point your foot up as you simultaneously look up with your head and neck. Reverse the motion...
11 Nov Seated Sciatic Nerve Glider – Head and Leg Movement
HOW: Get set-up seated and assume a slump position by letting your upper body round and slump forward. While maintaining this position, kick your leg straight and point your foot down as you simultaneously look up with your head and neck. Reverse the motion...
11 Nov Pec Minor Stretch
HOW: Get set-up next to a wall or doorway and place your hand on the wall down by your pocket with your palm against the wall, there should be some space between you and the wall. Focus on keeping your shoulder and shoulder blade...
