10 Dec Standing Lumbar Extension – Wall Support
HOW: Stand facing a wall and place both hands on the wall at shoulder height. Lean into the wall by gentle letting your stomach muscles relax. Try to bring your belly button to the wall in front of you slowly. Keep your elbows straight...
10 Dec Quadruped Hip Extension – Slider
HOW: Begin by positioning yourself in the quadruped position. Both hands on the ground under your shoulders, and your knees on the ground underneath your hips. Find a neutral spine as shown in the video. Don’t let the imaginary glass of water on your...
10 Dec Prone Press Up Roadkill
HOW: Begin by lying face down on the ground. Bend one knee and bring it out to the side. Place your hands by your side with your elbows bent. From here, use only your arms to push your back up into extension and back...
10 Dec Cat Cow – Full Spine
HOW: Begin in the quadruped position. Your hands on the ground underneath your shoulders and your knees on the ground under your hips. Starting with a flat back, create a hump in your back as much as you can by pretending you have a...
10 Dec Bird Dog – Slider
HOW: Begin on your hands and knees. Place a slider under one foot. In this position, you will balance on the opposite arm and leg. The wider you are the easier to balance, the more narrow the more challenging this will be. Bring the...
24 Nov Standing Lateral Hip Mobilization – Band
HOW: Loop a heavy band around a sturdy object around hip level. Place your leg through the loop and have the band high on your hip. The tension should be trying to pull your hip outward. Take some steps to the side and find...
20 Nov Supine Inferior Hip Mobilization – Band
HOW: Loop a strong band around a sturdy object close to the floor level. Lay on your back with your feet close to the band. Loop the band around the top of one of your thighs keeping the knee bent. From here, grab that...
09 Oct Quadruped Inferior Posterior Hip Mobilization – Band
HOW: Anchor a strong band at about waist height if you are kneeling down. Loop the band around one hip at the top of your thigh/groin. Face away from the anchor and create tension in the band. Place both knees on the ground under...
09 Oct Half Kneeling Posterior Hip Mobilization – Band
HOW: Anchor a strong band at about waist height if you are kneeling down. Loop the band around one hip at the top of your thigh/groin. Face away from the anchor and create tension in the band placing that knee down on a foam...
09 Oct Half Kneeling Anterior Hip Mobilization – Band
HOW: Anchor a strong band at about waist height if you are kneeling down. Loop the band around one hip at the top of your thigh/groin. Face the anchor and create tension in the band placing that knee down on a foam pad on...
