28 Aug Standing Apley Stretch
HOW: With one hand, reach overhead and behind your neck with your elbow pointing up towards the ceiling. Hold that position with your fingertips pointing straight down your spine. The other hand reached behind your back with your fingertips pointing up attempting to touch...
28 Aug Bootstrapper
HOW: Begin in a standing position with your feet about shoulder width apart. Hinge forward at the hips, and bend your knees into a deep squat all the way down to grab onto your toes. Once your hips are as low as you can...
28 Aug Wall Sit – Toe Lifts
HOW: Lean against a wall with your back flat against it and your feet out in front of you. Slightly bend your knees and sit into a small squat on the wall. From here, lift your toes up as high as you can. Do...
22 Aug Runners Lunge – Circles
HOW: Begin by starting in a push up position with your hands on the ground underneath your shoulders, and your toes pushing into the ground with your legs straight out from your hips. Bring one leg up close to your hand. Keep your foot...
22 Aug Foot On Wall Calf Stretch – Knee Bent, Static
HOW: Place your foot up against the wall as high as you feel comfortable with your heel on the ground. Drive your knee towards the wall feeling a stretch in the calf and foot. Hold that stretch for as long as prescribed. FEEL: You...
22 Aug Foot On Wall Calf Stretch – Knee Bent, Dynamic
HOW: Place your foot up against the wall as high as you feel comfortable with your heel on the ground. Drive your knee towards the wall feeling a stretch in the calf and foot. Move your knee back and forth for the prescribed amount...
22 Aug Ankle Inversion And Eversion – Ball
HOW: Begin in a seated position with a ball underneath your foot. Roll the ball side to side controlling the ball with your foot. Your foot creates the inversion(going in) and eversion(going out) movement while the ball rolls with it. FEEL: You should feel...
22 Aug Ankle Dorsiflexion And Plantarflexion AROM – Ball
HOW: Begin in a seated position with a ball underneath your foot. Roll your foot to where your heel is in the front and your toes are pointing up. Follow that by rolling backwards on the back to end with your toes pushing into...
22 Aug Ankle Circle – Ball
HOW: Begin in a seated position with a ball underneath your foot. Roll your foot to the outside of the ball, then forwards putting your heel on the front of the ball, then the inside of your foot back to the starting position making...
07 Aug Seated Glute Stretch
HOW: Start in a seated position with your feet flat on the ground. From here, lift one knee off of the ground grabbing onto it with both hands and pulling it towards your chest. Hold that stretch for as long as prescribed. FEEL: You...
