21 May Standing Hamstring Stretch
HOW: In a standing position, bring your feet in at about shoulder width apart. Keeping your knees straight, bend forward at the hips and attempt to touch your toes or the ground in front of your toes. Go as far as you can comfortably...
21 May Side Lying External Rotation – Dumbbell
HOW: Start by lying on your side with your knees bent. Bend the top arm’s elbow to make a 90 degree bend or an “L” shape. Support your head with your other arm or a pillow. Hold a dumbbell with your palm facing your...
21 May Side Lying External Rotation – AROM
HOW: Start by lying on your side with your knees bent. Bend the top arm’s elbow to make a 90 degree bend or an “L” shape. Support your head with your other arm or a pillow. Your palm should be facing flat against your...
21 May Lower Trunk Rotation
HOW: Start by lying on your back with your knees bent and your feet flat on the ground. Bring your knees and feet together and your arms out to the side on the ground. Gently let your knees fall from one side to the...
21 May Long Sitting Hamstring Stretch
HOW: Start in a comfortable seated position with your legs together out in front of you. Bend your back forward and reach for your toes with both hands as you keep your knees straight. Hold that stretch for the prescribed amount of time. FEEL:...
21 May Hamstring Pawback
HOW: Start by standing straight up. Bring one knee up high towards your chest, then slowly begin to straighten out your knee as you lower your leg back down. As your toe gets closer to the ground strike the ground and slide your foot...
21 May Downward Dog
HOW: Start in the push up position with your hands directly underneath your shoulders and your legs straight back with your toes pushing into the ground. Push the ground away from you and lift your hips into the air. Hold that stretch as long...
21 May Downward Dog – Ankle Tap
HOW: Start in the push up position with your hands directly underneath your shoulders and your legs straight back with your toes pushing into the ground. Push the ground away from you and lift your hips into the air. As your hips raise into...
16 May Table Top Arm Raise – Alternating
HOW: Start by lying on your back with both knees straight up from your hips. Engage your core and bring both arms straight up in front of your chest. While keeping your core engaged, bring one arm back while keeping the other arm straight...
16 May Standing Pelvic Tilt
HOW: Start in a standing position with your hands on your hips. Begin by drawing your belly button in rotating your hips forwards. Only allow movement in the lower abdominal area as you rotate your hips forward. Perform in a slow and controlled motion....
