20 Apr Isometric Elevated Bridge – Knee Straight
HOW: Place both heels on elevated surface. Keep knees slightly bent and drive your heels into the elevated surface lifting your hips up. Keep your arms relaxed and use your core and hamstrings to keep your hips elevated for a prescribed amount of time. ...
20 Apr Supine Hip External Rotation Stretch
HOW: While laying on your back, bring both knees up placing both feet flat on the ground. Place the ankle of the leg you want to stretch on your opposite knee. Gently push your knee down to feel the stretch. FEEL: You should feel...
20 Apr Supine Hip Flexion + External Rotation Stretch
HOW: While laying on your back, bring one knee to your chest. Grab the inside of that knee and pull your knee up and out as far as it can, letting your knee slowly fall to the side. Keep your hips level on the...
20 Apr Seated Hip External Rotation Stretch
HOW: Bring one leg up and relax the ankle on the opposite knee. Let gravity pull your knee down to stretch your hip. For more of a stretch, use your hand to push your knee down. FEEL: You should feel a stretch in your...
20 Apr Standing Pigeon Stretch
HOW: Cross one leg and place the outside of your lower leg on the elevated surface. If you feel a stretch in that position, hold for the prescribed time. If you need more of a stretch, bend the opposite knee to lower yourself and...
20 Apr Isometric Squat
HOW: Start with your feet slightly wider than shoulder width. Stick your butt out, keep your chest up and squat down. Once you reach your desired position, hold that for the prescribed amount of time. Push back up when done. FEEL: You should feel...
20 Apr Isometric Squat – Band
HOW: Start with your feet slightly wider than shoulder width. Place the band loop just above your knees. Keeping your weight even, begin to squat down. As you squat down, push out with your knees and hold that for the prescribed amount of time. ...
20 Apr Seated Pigeon Stretch
HOW: While seated, cross the leg you want to stretch over your other knee. Sit up straight and lean forward, hinging at the hips. Lean as far as you comfortably can. FEEL: You should feel a stretch in your hip muscles as you lean...
20 Apr Evil Clam – Band
HOW: While laying on your side, bend your knees and bring them forward. Make sure the band is looped around your ankles. Keeping your knees together, lift your top foot away from your bottom foot, against the resistance of the band. FEEL: You should feel all...
20 Apr Clam – Internal and External Rotation
HOW: With your knees bent laying on your side, bring them slightly forward. Move your top leg up towards the sky and extend it backwards. While your leg is up in that position, keep your knee bent and stabilized while you rotate your hip...
