08 Dec Couch Stretch – Contract Relax
HOW: Assume a half kneeling position. Elevate the foot of the rear leg onto a couch, chair, or bench. Rock back the hips towards the heel until a stretch is felt. Pause here and push the shin into the bench. Relax and then deepen the...
08 Dec Seated Hip Internal Rotation- External Rotation – Straddle
HOW: Start seated and open your legs into a straddle position. As you rotate to one side, rotate the front leg externally (outside of the ankle towards the floor) while you rotate the back leg internally (inside of the ankle towards the floor). Alternate...
08 Dec Seated Neck Extension – Towel
HOW: While seated on a chair, roll up a small towel longways and place it behind your neck. Pull the towel forward and down to a 45º angle and while maintaining a pull on the towel, slowly look up towards the ceiling. . Hold...
08 Dec Thread the Needle – Pigeon, Bench
HOW: Assume a standing position at a bench, with the bench at a 30 or 45 degree incline. Rotate your hip into maximum external rotation to then prop your shin, knee, and thigh onto the bench with your chest facing the bench Sink forward...
04 Aug Low Trunk Rotation – Swissball, With Breath
HOW: Begin by lying on your back with the hips and knees at 90 degrees, legs resting on a Swiss ball. You're gonna take a breath in through the belly relaxing the pelvic floor. As you breathe out, bring your ribs down towards your...
04 Aug Child’s Pose – Supported, Pelvic Floor Relaxation
HOW: Begin in a child’s pose position with a pillow or blanket rolled up underneath the hips. The knees should be wider than the hips. Also an option to rotate the hips inward, bringing the ankles out. You can also have your head supported...
04 Aug Child’s Pose – Pelvic Floor Relaxation
HOW: Begin in a child’s pose position with a pillow or blanket rolled up underneath the hips. The knees should be wider than the hips. Also an option to rotate the hips inward, bringing the ankles out. You can also have your head supported...
04 Aug Cat Cow – Full Spine, Pelvic Floor Contract & Relax
HOW: Begin in a hands and knees position. As you breathe in, breathe into the belly and the area between the sits bones, letting the pelvic floor relax. Let the belly sink towards the floor to arch the spine. Breathe out bringing the ribs down, contracting...
31 May Wall Breathing – Reach
HOW: Start by lying on your back near a wall. Place both feet flat up against the wall. Find 90 degrees bend at the knees and the hips. The low back is flat against the floor. Extend your arms straight with a forward reach. Begin...
30 May Psoas Soft Tissue Mobilization – Lacrosse Ball
HOW: Grab a lacrosse ball, softball, or any other high-density ball. Begin in a lying position, on your stomach. Finding the bony front side of your pelvis, place the ball just below this point. Begin to put your weight on the front and towards...
