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...
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 Walking Pigeon Stretch
HOW: Shift your weight to one leg as you bend the opposite knee and place the lower leg over the top of the knee on the leg you're standing on. Hinge forward at the hips keeping your back flat and slightly sink down on your...
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...
12 Mar Downward Dog – Hold
HOW: Start by placing your hands on the ground under your shoulders, knees under the hips, and toes pushing into the ground. From here, push into the ground and raise your hips straight up into the air extending your legs straight. If you can’t straighten...
12 Mar Prone Dart
HOW: Get set up lying face down on your stomach with a towel roll underneath your forehead. Have your arms down at your side with your palms facing your hips. From here, inhale and as you exhale lift your head and upper chest off of...
12 Mar Child’s Pose – Prone Press Up Flow
HOW: Start on your hands and knees with your knees underneath your hips and reach your hands as far out as you can. Sit your hips back and try to place your butt on your heels while keeping your arms straight out in front of...
27 Jan Sumo Deadlift To High Pull – Barbell
HOW: Place a barbell on the ground directly in front of your legs. Stand in a wide stance with your toes facing outward. Keeping your chest upright, bend your knees and lower your body with your arms on the inside of your knees. Pick up...
