10 Jun Foot On Wall Calf Stretch – Static
HOW: Standing with a wall in front of you, place the balls of your feet on the wall with one foot. Keep the knee straight as you lean forward to hold the stretch for as long as prescribed, and then relax. FEEL: You should...
10 Jun Foot On Wall Calf Stretch – 3 Way
HOW: Standing with a wall in front of you, place the balls of your feet on the wall with one foot. Keep the knee straight as you lean forward to hold the stretch for as long as prescribed, and then relax. While keeping your...
05 Jun Hip Egg Beater
HOW: Shift your weight to one leg. Use some type of support on the same side. With the other leg, bend the knee and bring it up and straight out from your hip creating an “L” shape. Rotate just the lower leg in a...
05 Jun Frog Stretch – Windmill
HOW: Start with your knees on the ground spread in a wide position. Use your hands to push your hips back towards your heels. Once you feel a good stretch in your groin, lift one arm off of the ground and rotate it up...
05 Jun Supine Shoulder External Rotation at 45deg – PROM, Dowel
HOW: Lying on your back, place one elbow 45 degrees out from your side. If 0 degrees was at your side, and 90 degrees was at shoulder height, 45 degrees would be in the middle of that. If needed, place a towel roll underneath...
05 Jun Supine Shoulder Internal Rotation at 45deg – PROM, Dowel
HOW: Lying on your back, place one elbow 45 degrees out from your side. If 0 degrees was at your side, and 90 degrees was at shoulder height, 45 degrees would be in the middle of that. If needed, place a towel roll underneath...
30 May Thoracic Spine Mobilization – Swissball
HOW: Sit back on your heels with your knees on the ground and your toes pushing into the ground. Rest your arms in front of you on a swiss ball. Roll the ball out with your arms as you take your chest to the...
29 May Shoulder Extension – AAROM, Dowel
HOW: While standing, grab onto a dowel behind your back with your palms facing forward. Use one arm to push the dowel back in order for the other shoulder to feel a stretch without it working. Hold that stretch for the prescribed amount of...
29 May Knee Flexion Gapping – Towel
HOW: In a seated position, place a rolled small towel behind your knee as you bend it up to hold the towel in between your thigh and lower leg. Use both hands to pull your lower leg towards your thigh. Make sure to pull...
29 May Half Kneeling Soleus Stretch
HOW: In a kneeling position with one leg up and your foot flat on the ground. Lean forward as much as you can bending your knee and slightly bringing your heel off of the ground. Hold that position when you feel a good stretch...
