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...
29 May Foot Circles
HOW: While standing, bring one foot forward. Trace the outside edge of your foot, ankle, and toes on the ground using as much body weight as you can tolerate in a circular motion. FEEL: You should feel the muscles in your foot and ankle...
29 May Seated Calf Stretch – Knee Straight, Towel
HOW: While seated, loop a towel around the balls of your feet. Keep your knee straight and with both hands pull the towel towards you. FEEL: You should feel a stretch in the back of your lower leg/calf. COMPENSATION: Keep the knee straight, don’t...
27 May Triceps Stretch – Dowel
HOW: While standing, place one hand behind your neck with your elbow pointing up. Place the other hand behind your low back holding a dowel that connects up to your hand behind your head. Pull down with the lower hand and hold that stretch. ...
27 May Supine Hip Flexion – AROM , Swissball
HOW: Start by lying on your back with a swiss ball underneath your feet. With your legs together, slightly push into the ball with your heels and bring your knees up towards your chest. FEEL: You should feel your hip muscles working. COMPENSATION: Don’t...
