28 Apr Seated Thoracic Windmill
HOW: While seated, bring your chest towards your knees and reach down on the inside of your knee. As you reach down, rotate up to the ceiling with the opposite arm. Your chest should be facing the side you opened up to in order...
20 Apr Peroneal Nerve Tensioner
HOW: In a seated position, place your arms behind your back. Tilt your head down to your chest and slump your back putting your chest more over your thighs. Think of getting in a “bad posture” position. Move the involved foot inward and point...
20 Apr Supine Hip External Rotation Stretch
HOW: While laying on your back, bring both knees up placing both feet flat on the ground. Place the ankle of the leg you want to stretch on your opposite knee. Gently push your knee down to feel the stretch. FEEL: You should feel...
20 Apr Supine Hip Flexion + External Rotation Stretch
HOW: While laying on your back, bring one knee to your chest. Grab the inside of that knee and pull your knee up and out as far as it can, letting your knee slowly fall to the side. Keep your hips level on the...
20 Apr Seated Hip External Rotation Stretch
HOW: Bring one leg up and relax the ankle on the opposite knee. Let gravity pull your knee down to stretch your hip. For more of a stretch, use your hand to push your knee down. FEEL: You should feel a stretch in your...
20 Apr Standing Pigeon Stretch
HOW: Cross one leg and place the outside of your lower leg on the elevated surface. If you feel a stretch in that position, hold for the prescribed time. If you need more of a stretch, bend the opposite knee to lower yourself and...
20 Apr Adductor Open Book
HOW: Start in the quadruped position. Kick the leg you want to stretch out to the side while keeping your toes pointed forward. Place your hand on that same side behind your head. Rotate that elbow up to the ceiling while stabilizing with the...
20 Apr Adductor Rock Back To Thread The Needle
HOW: Start in the quadruped position. Move one leg straight out to the side with your toe facing forward. Lean back, causing a stretch in the inner hip. Take the hand that is on the side of the stretched out leg, and reach it...
20 Apr Seated Pigeon Stretch
HOW: While seated, cross the leg you want to stretch over your other knee. Sit up straight and lean forward, hinging at the hips. Lean as far as you comfortably can. FEEL: You should feel a stretch in your hip muscles as you lean...
20 Apr Front Foot Elevated Split Stance Lunge
HOW: Place one leg on an elevated surface and bring the other leg back. Lower yourself down keeping most of your weight on the elevated leg. Comfortably, drop the back knee towards the floor. Then, push yourself back up primarily with the front elevated...
