06 Oct Clam – Feet Elevated, Band
HOW: Begin on your side with your shoulders, hips, knees, and ankles stacked over each other. Place the resistance band just slightly above your knees. In this side lying position keep both feet slightly off of the floor then open your top knee up towards...
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 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...
11 Sep Standing Pigeon Stretch
HOW: Place one leg up and across on a table with the leg supported by the table, position the other leg straight with the foot supported on the ground. Your shin should be perpendicular to your body with the leg that is on the...
20 Aug Single Leg Hip Hinge – Dowel
HOW: Begin in a standing position with your feet about hip-width apart. Place a dowel behind your back with one end making contact with your head and on your tailbone with the other end, the middle of the dowel should also be in contact...
20 Aug Quadruped Fire Hydrant
HOW: Get set-up in a quadruped position on your hands and knees. Start strong in your shoulder blades by pushing your body away from the floor. From here you will lift one leg off the floor and drive your knee out to the side...
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...
16 Jul Prone Hip Internal Rotation – Band
HOW: Start by lying on your stomach with a band around your ankles. Bend your knees to approximately 90 degrees. Keeping your core tight, slowly try to separate the band with your ankles. FEEL: You should feel the muscles deep in your hip working...
