17 Jun Glute Stretch – Walking, Heel Raise
HOW: Begin in a standing position with enough distance in front of you to walk a few paces forward. As you begin to walk, bring one knee up and rotate the inside of your foot up towards you. As you do so, push up into...
17 Jun 90/90 Hip Lift Off
HOW: To begin this exercise, start in a seated position with knees bent and the toes of your front leg touching your back legs knee. From here, squeeze your glutes and push your hips forward as you shift your weight onto your knees to a...
12 Mar Wall Calf Stretch – Knee Bent, 3D
HOW: Stand facing a wall placing your hands on the wall straight out from your shoulders. Keep one foot back as you step forwards with the other leg, then step outward and cross the other leg inward. Each time reset the foot prior to taking...
12 Mar Walking Pigeon Stretch
HOW: Shift your weight to one leg as you bend the opposite knee and place the lower leg over the top of the knee on the leg you're standing on. Hinge forward at the hips keeping your back flat and slightly sink down on your...
12 Mar Seated Spine Stretch
HOW: Start in a seated position with your legs spread about shoulder width apart (or the width of a mat) and sit up tall and upright. Reach your arms straight out in front of you at shoulder height. From here, pull your belly button in...
12 Mar Lumbar Spine Mobilization – Peanut
HOW: Place a peanut (or two tennis balls taped together) on the ground at the bottom of your lumbar spine with the gap of the peanut directly over the middle of the spine. Gently lay onto it and use both hands to adjust your body...
12 Mar Long Sitting Ankle Pump – AROM
HOW: Start in a seated position with your legs and feet together out in front of you. Place your arms to the side to help provide support as needed. Keep your legs straight as you point your toes up and down as much as tolerated...
27 Jan Seated Chin Tuck – Rotation
HOW: Perform a chin tuck by pushing your chin backwards while thinking of elongating your neck. From here, rotate your chin to one side and then the other while maintaining the chin tuck. FEEL: You should feel your upper neck muscles working. COMPENSATION: Maintain the chin tuck...
27 Jan Quadruped Rock Back- Knee Flexion Bias, Towel Gapping
HOW: Start by rolling up a towel and placing it behind your knee. The bigger the roll the less bending it will be able to perform. Get into the child's pose position by sitting back on your knees with your toes pushing into the ground...
27 Jan Child’s Pose – Y’s
HOW: Get set up on the ground sitting back on your heels. Move into the child’s pose position by extending your arms straight up overhead as you sit back on your heels elongating your back as much as you can. From here, raise one arm...
