17 Oct Standing QL Stretch
HOW: Example - right TFL. Get set-up standing followed by taking a step backwards and to the opposite side. For example, if you step with your right foot, it should be behind and to the left of your left foot. Now reach up into...
17 Oct Single Leg – Feed In, Feed Out
HOW: Get set-up standing on one leg with the hip and knee slightly bent while holding a clam motion with the other leg. While maintaining this motion, feed in and out of your hip by moving your pelvis on your hip. Think of if...
17 Oct Single Leg Fire Hydrant – Feed In, Feed Out, Band
HOW: Get set-up standing on one leg with the hip and knee slightly bent while holding a clam motion with the other leg with a band on around your knee. While maintaining this motion, feed in and out of your hip by moving your...
17 Oct Single Leg Bridge Endurance Assessment
The Single Leg Bridge Endurance Assessment is a reliable tool developed and used to evaluate proximal lower body strength, pelvis and trunk control, and muscle endurance. Please watch the video to get a visual demonstration of how to perform the test and what to be...
17 Oct Seated March
HOW: Get set-up seated with your feet supported on the ground. While keeping your trunk upright and tall and low back relatively neutral, lift one knee up towards the ceiling while keeping your knee bent. Hold for a moment, then lower down and perform...
17 Oct Prone Hip External And Internal Rotation – AROM
HOW: Get set-up laying on your stomach with your knee bent at 90 degrees so that your shin is facing up towards the ceiling. While keeping your hips and pelvis flat and parallel to the ground, slowly let your foot fall out to one...
17 Oct Plank – Alternating Leg Lifts – On Knees
HOW: Get set-up on your forearms and knees in a modified plank position. While maintaining good form, lift one leg up in the air behind you by performing hip extension, hold for a second then lower back down. Perform on the other side and...
17 Oct Frog Bridge
HOW: Get set-up on your back with your knees bent and the bottom of both feet touching one another so that the outside of your ankles are on the ground. Flatten your lower back into the ground followed by bridging up and lowering down....
17 Oct Curtsey Step Up
HOW: Stand in front of an elevated surface. Begin the exercise by stepping up onto the elevated surface and over and beyond the other foot (if stepping up with the left, place the left foot to the right of your right foot). Stand tall...
17 Oct Curtsey Step Down
HOW: Begin by standing on an elevated surface. While balancing on one foot, slowly lower yourself down and reach behind and past the foot that is on the elevated surface (if standing on left foot, reach behind and to the left past your left...
