18 Jun Tall Side Plank
HOW: Begin on your side for this exercise. From here, push through the outside of your foot and your hand as you push up into a tall plank position with your hand directly under your shoulder, elbow straight, and your hips forward and stable. FEEL:...
18 Jun Quadruped Position – Isometric Hold
HOW: Begin in an all fours position with your hands directly under your shoulders and your knees directly under your hips. From here, perform a small chin tuck as you think about pushing your hands into the ground slightly to engage the shoulder girdle. Also...
18 Jun QL Soft Tissue Mobilization-Lacrosse Ball
HOW: Begin laying on your back with a tennis ball or lacrosse ball positioned at the top of one of your hips and your lower thoracic and lumbar spine. From this position, gently roll onto the lacrosse ball providing a level of pressure that you...
18 Jun Oblique Bicycle Crunch
HOW: Begin laying on your back with your knees bent. From here, bring your feet up off the floor and bend your elbows to help support your head as you bring it off the floor as well. From this position, bring your opposite elbow and...
17 Jun Donkey Kicks – Bear Position, Alternating
HOW: Begin in an all fours position. From here, push up onto your toes into a bear plank position. With a strong core, kick one leg behind you, return to the starting position, and switch legs. FEEL: You should feel your core, shoulder and leg...
17 Jun Dead Bug – Heel Slide
HOW: Start on your back with a slider/towel under each heel. From this position, straighten your arms and bring them directly in front of you, bend your knees, and engage your core. Slowly and with control, slide one foot out while reaching the opposite arm...
17 Jun Crab walk
HOW: Begin this exercise with your stomach facing up and your arms and feet on the ground. Lift your hips off the ground by squeezing your glutes and begin walking your opposite arm/foot backwards or forwards at the same time. FEEL: You should feel your...
22 Mar Inch Worm – In Place
HOW: Start in a standing position with your feet together. Keep your knees as straight as you can as you bend over bringing your hands down to the ground. Once your fingertips start to touch the ground, walk your hands forward keeping your back flat...
12 Mar Seated Spine Stretch
HOW: Start in a seated position with your legs spread about shoulder width apart (or the width of a mat) and sit up tall and upright. Reach your arms straight out in front of you at shoulder height. From here, pull your belly button in...
12 Mar Lumbar Spine Mobilization – Peanut
HOW: Place a peanut (or two tennis balls taped together) on the ground at the bottom of your lumbar spine with the gap of the peanut directly over the middle of the spine. Gently lay onto it and use both hands to adjust your body...
