30 Jul Seated Straight Leg Raise – AAROM, Strap
HOW:  In a seated position back yourself up against a wall. Place a strap around the ball of your foot while holding both ends with your hands. While keeping your core engaged raise your leg off the floor as high as you can. Use...
30 Jul Seated Knee Flexion – AAROM, Strap
HOW: Begin in a seated position with a strap or a towel wrapped around the middle of your foot. Pull your foot in towards your butt. You may need to choke up on the strap to get leverage with your arms. When you get...
30 Jul Seated Hamstring Stretch
HOW:  Sit at the edge of your chair with one leg straightened out in front of you. Stick your chest out and maintain this position while slowly leaning forward. The lean should be coming from the hips. FEEL:   You should feel a gentle stretch...
30 Jul Seated Knee Flexion – AROM
HOW: Begin in a seated position with you back up against a wall. With the designated leg drive your heel into the floor until your heels get close your butt. Here I am using my socks on wood to slide my legs, key is...
30 Jul Quadruped Rock Back – Knee Flexion Bias
HOW: Start in the quadruped position on your hands and knees with your toes tucked under your feet. Push the ground away from you with your hands, which will cause your body to go backwards onto your knees. Bring your butt as close as...
30 Jul Prone Quad Stretch – Strap
HOW: Lay face down with a towel or strap around your ankle. Use the strap to pull your ankle towards your butt. Make sure to keep the pelvis tilted posterior (tucking your tailbone to keep a flat low back) while performing this stretch. FEEL:...
30 Jul Patella Mobilization
HOW: In a seated position straighten out the leg in which you plan on mobilizing the kneecap. With your pointer fingers move your knee cap from side to side holding the knee cap at the end for a couple of seconds each. You also...
16 Jul Seated Heel Raise
HOW: Sit down with your feet directly below your knees. Drive the balls of your feet into the ground and raise your heels off the ground. Your knees should come up in the position while the balls of your feet remain in contact with...
16 Jul Prone Hamstring Curl
HOW: Start by lying on your back. Keeping your core engaged, slowly lift only one leg away from the floor by bending your knee and bringing your heel towards your hips. The closer you get towards your hips, the harder the exercise will be. ...
16 Jul Prone Hamstring Curl – Block
HOW: Start by lying on your back with a yoga block or some other firm object in between your feet. Keeping your core engaged, squeeze the block between your feet. Now while maintaining that squeeze on the block, slowly curl your knees towards your...
