30 Jul Straight Leg Bridge to Single Leg Bridge – Band
HOW: Start on your back with a resistance band placed slightly above your knees. Perform a straight leg raise with one leg to tension the band, with the leg on the floor drive in with your heels to lift you hips up towards the...
30 Jul Single Leg Bridge – Band
HOW: Start on your back with a resistance band placed slightly above your knees. Bring one leg in towards your chest, with the leg on the floor drive in with your heels to lift your hips up towards the ceiling. At the end position...
30 Jul Seated Knee Flexion – AAROM, Strap
HOW: Begin in a seated position with a strap or a towel wrapped around the middle of your foot. Pull your foot in towards your butt. You may need to choke up on the strap to get leverage with your arms. When you get...
30 Jul Seated Hamstring Stretch
HOW: Sit at the edge of your chair with one leg straightened out in front of you. Stick your chest out and maintain this position while slowly leaning forward. The lean should be coming from the hips. FEEL: You should feel a gentle stretch...
30 Jul Seated Knee Flexion – AROM
HOW: Begin in a seated position with you back up against a wall. With the designated leg drive your heel into the floor until your heels get close your butt. Here I am using my socks on wood to slide my legs, key is...
30 Jul Quadruped Rock Back – Knee Flexion Bias
HOW: Start in the quadruped position on your hands and knees with your toes tucked under your feet. Push the ground away from you with your hands, which will cause your body to go backwards onto your knees. Bring your butt as close as...
30 Jul Prone Quad Stretch – Strap
HOW: Lay face down with a towel or strap around your ankle. Use the strap to pull your ankle towards your butt. Make sure to keep the pelvis tilted posterior (tucking your tailbone to keep a flat low back) while performing this stretch. FEEL:...
30 Jul Patella Mobilization
HOW: In a seated position straighten out the leg in which you plan on mobilizing the kneecap. With your pointer fingers move your knee cap from side to side holding the knee cap at the end for a couple of seconds each. You also...
30 Jul Straight Leg Raise – Single Leg Bridge Position
HOW: Perform a single leg bridge by driving your heel into the floor to lift your hips up towards the ceiling. While maintaining this position, with the opposite leg perform a straight leg raise staying strong in your thigh to keep your knee straight,...
30 Jul Straight Leg Raise – Single Leg Bridge Position, Band
HOW: Start on your back with a resistance band placed slightly above your knees. Perform a straight leg raise with one leg to tension the band, with the leg on the floor drive in with your heels to lift your hips up towards the...
