08 Dec Kickstand RDL – Foam Roller
HOW: Set yourself up by suspending a foam roller between the side of your knee and the wall. Move your outside leg behind you to get into a kickstand position, and shift ~80% of your weight over to your front leg. Hinge your hips ...
08 Dec Reverse Plank Bridge
HOW: Start seated with your arms behind you, fingers pointing away from you, and legs in front of your with your knees bent.. Lift your hips up off the ground until you form a straight line between your trunk and legs. Repeat for the...
08 Dec Reverse Plank Bridge Isometric
HOW: Start seated with your arms behind you, fingers pointing away from you, and legs out in front of your with your knees bent.Lift your hips up off the ground until you form a straight line between your trunk and legs. Hold for the...
08 Dec Kickstand Fire Hydrant – Feed In, Feed Out
HOW: Assume a standing position at a wall with a band above the knees. Take one foot back to press the heel into the wall, leaving the toes and ball of foot on the floor. Stagger the stance with the opposite leg in a...
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...
30 May Seated Big Toe Abduction – PROM, Band
HOW: Begin in a seated position. Anchor a band around the big toe. Pull on the band to abduct or pull the big toe from the midline of the body. Hold for the duration or perform for repetitions. FEEL: You may feel a stretch in the...
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 Front Foot Elevated Single Leg Pogo – Step Support
HOW: Using a step or a stair, place one foot on the elevated surface. Keeping more of your weight on the elevated foot, begin to bounce on the balls of the foot that is behind you keeping the knee relatively straight and allowing the motion...
05 Apr Supine Tibial Nerve Tensioner
HOW: Begin laying on your back with knees bent and both hands supporting the back of one thigh of the leg you intend to stretch. From here, point your foot up towards you as well as point the foot out, proceed with the exercise,...
05 Apr Supine Tibial Nerve Glider
HOW: Begin laying on your back with knees bent and both hands supporting the back of one thigh of the leg you intend to stretch. From here, point your foot up towards you and out to the side in an everted position, proceed with...
