30 Jun Elbow CARs
HOW: Start with your elbows straight and forearms rotated out with your palms facing up. Bend your elbows as far as you can, while holding this position now rotate your forearms in and palms down, then extend your elbows. Repeat FEEL: You will feel...
17 Jun Quadruped Thread The Needle To Open Book
HOW: Start in a quadruped position with your hands and knees on the ground. Slowly rotate to one side by bringing your arm under your body and through to the other side. To increase the stretch, you can "crawl your fingers" and exhale at...
17 Jun Quadruped Open Book – Hand Behind Back
HOW: Start in a seated quadruped position with your hands and knees on the ground. Sink your hips all the way back so you are sitting on your heels. Put your hand behind your back and slowly rotate towards that direction. You can use...
17 Jun Quadruped Open Book – Arm Behind Head
HOW: Start in a seated quadruped position with your hands and knees on the ground. Sink your hips all the way back so you are sitting on your heels. Put your hand behind your headand slowly rotate towards that direction. You can use your...
11 Jun Supine Piriformis Stretch
HOW: While laying face up on the floor cross one leg over and across the other. The closer you bring your foot to your butt on the leg that is on the floor the further you will stretch your opposite hip. If this is...
11 Jun Seated Piriformis Stretch
HOW: While in a seated position rotate towards the desired leg to be stretched. The shin should be perpendicular to your body. Slowly sink down with your chest until you feel a pull in the back of the hip. FEEL: You will feel a...
11 Jun Long Sitting Straight Leg Raise
HOW: In a seated position place your back up against the wall. While keeping your core engaged raise your leg off the floor as high as you can. Hold for as long as prescribed then return back to the floor. FEEL: You will feel...
11 Jun Prone Quadriceps Stretch – Bench
HOW: Lay down on an elevated surface like a bench, a couch, or a bed. Bring one leg off and march that leg up as far as you feel comfortable. The lower the surface the more aggressive the stretch will be. Reach back for...
11 Jun Prone Hip Flexor Stretch
HOW: Lay down on an elevated surface like a bench, a couch, or a bed. Bring one leg off and march that leg up as far as you feel comfortable. The lower the surface the more aggressive the stretch will be. FEEL: You will...
11 Jun Seated Knee Extension – Overpressure, PROM
HOW: Begin seated with one knee stretched out in front of you. Place your hands over your knee and push your knee straight. Your pressure should be directed down and back towards the floor. FEEL: You will feel this stretch on the back of...
