06 Oct Bent Knee Fallout
HOW: Get set-up laying flat on your back with your knees bent and feet supported on the ground. Place your hands on your hip bones to help with learning body awareness. Perform and maintain a small amount of posterior pelvic tilt prior to starting....
06 Oct Supine Clam – Band
HOW: Lie on your back. Place a band (if you have one) around your knees. Keeping your stomach tight, squeeze both of your glutes at the same time and attempt to spread your knees apart as far as you can. FEEL: You should feel...
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 4 Way Hip
HOW: Start first by squeezing your entire thigh, trying to fully straighten your knee, hold this position. Then either start on your back and lift your leg up in the air; lie on the opposite side of the leg and lift your leg up...
10 Aug Standing Hip Flexor Stretch
HOW: Begin this exercise in a staggered stance position with one foot on an elevated surface, the foot on the ground is the side you will stretch. With both feet facing forward, tuck your tailbone and shift your weight forward. FEEL: You should feel...
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...
19 May 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...
12 May Wall Squat – Swissball
HOW: Get a swiss ball ideally set-up between a wall and your back, have it initially placed in your low back region near waist height. While keeping pressure into the ball and the ball, perform a squat and repeat. FEEL: You will feel your...
11 May Standing Hip Flexor Stretch – Pelvic Tilt
HOW: Get set-up standing with a box or object in front of you that you can put one foot up on. The side that remains down on the ground is the one getting the stretch. Put one foot up, perform a posterior pelvic tilt,...
