06 Oct Hip Mobilization – Posterior
Start position: Begin on your hands an knees in a tabletop position. Simply being in this position adds a posterior glide of the head of the femur. The movement: place one foot over the other leg which will put your hip into slight external...
06 Oct Shoulder Rotation – AROM
HOW: Rotate your shoulder from internal to external rotation and repeat. When in external rotation, think about scooping back your shoulder blades while attempting to point your thumbs towards the floor. When internally rotation allow your shoulder blades to come up and forward while...
06 Oct Low Back Flexion and Extension – AROM, Wall Supported
HOW: While placing both hands up against the wall for support, begin by sagging your hips to arch the back. Then push back into a child's pose against the wall, the goal is to stretch the back into a rounding position. Repeat this movement...
06 Oct Low Back Sidebend – AROM, Wall Supported
HOW: Find a wall then follow the instruction on the video. FEEL: When you lean into the wall you will stretch the side closer to the wall, from the low back to hip region. When you push your body away from the wall you...
06 Oct Bretzel Stretch
HOW: Grab the top of your ankle on the side you plan to stretch with the other arm that is free with the palm facing the ceiling. Try to pull your knee back as tolerated to help increase the stretch of the hip flexors....
06 Oct Pigeon Stretch
HOW:  Place one leg in front and across you. Your shin should be perpendicular to your body. Slowly sink down with your chest until you feel a pull in the back of the hip. You can rotate your body towards the leg in front...
06 Oct Supine Hip Internal Rotation Stretch
HOW:  lay on your back facing up with one foot over the opposite leg. Use the elevated leg to help drop your knee in towards the floor. Reach with your arm towards the side that is getting stretched to maximize this stretch and avoid any...
06 Oct Lunge Hip Flexion Stretch
HOW: Begin in a runner's stance position. Lower your body as if you are reaching the elbow towards the heel of the leg in front. Really sink down as far as you can. With each exhale sink a bit deeper. FEEL:  You should feel...
06 Oct Couch Stretch
HOW: Begin in a half-kneeling position with your back foot resting on an elevated surface. Make you keep your pelvis tucked then shift forward towards the front leg. FEEL: You will feel a stretch on the front of your thigh of the back leg. ...
06 Oct Cat Cow – Lumbar Spine
WHY: This exercise will help with learning back and pelvic body awareness as well as it promotes global mobility of these regions. This exercise also provides the opportunity for your back to get comfortable with moving in and out of your spinal flexion and...
