02 Dec Scapula Retraction – Band
HOW:  Stand facing a resistance band with the anchor coming from shoulder height. While holding onto a band, pull back your shoulder blade as far as you can. Make sure to stand back far enough to allow your shoulder blade to come forward when...
02 Dec Half Kneeling Thoracic Windmill – Closed, Ball
HOW: Begin in a half kneeling position with the leg towards the wall stabilized against the wall with a ball. With both hands directly in front of you, rotate one arm towards the wall attempting to reach the wall behind you. Exhale as you...
02 Dec Body On Neck Rotation
HOW: Focus your eyes on a point directly in front of you. While keeping your head facing forward rotate your body from side to side. Perform this movement slow and controlled. FEEL: You may feel your mid-back or your neck stretching these exercises. COMPENSATION:...
02 Dec Half Kneeling Thoracic Rotation – Open, Ball
HOW: Begin in a half kneeling position with the leg towards the wall stabilized against the wall with a ball. With both hands directly in front of you, rotate one arm open attempting to reach the wall behind you. Exhale as you rotate, inhale...
21 Nov Prone Ts – Head Lift
HOW: Start by lying face down with your arms out to the side of your in the shape of a "T". Tuck your chin slightly and lift your head off the ground while still looking down. Then lift just your upper back off the...
21 Nov Prone Overhead Press – Head Lift
HOW: Start by lying face down with your arms by your side. Tuck your chin slightly and lift your head off the ground while still looking down. Then lift just your upper back off the ground - not your lower back. While keeping your...
19 Nov Quad Set – AAROM, Strap
HOW:  Follow this foolproof guide to wake your quad back up! Use a stretch strap or towel and place it around the balls of your feet, holding onto both ends of the towel with your hands. Laying on the ground or on a table...
11 Nov Straight Leg Raise – J
HOW: Start by lying on your back. Bend your opposite knee. The first step is let your foot turn out, this will put your hip in the desired position. Next, you must perform a very strong quadricep set by squeezing your thigh as hard...
11 Nov Tabletop Hip Internal Rotation – AROM, Foam Roller
HOW: Get set-up laying on your back with your hips and knees bent with your legs in the air. Place a foam roller, yoga block, your fists, or any object you feel comfortable with to squeeze in between your distal thighs and knees. Perform...
11 Nov Quadruped Multifidus Lift – Hip Extension
HOW: Get set-up in a quadruped position on your hands and knees, have one knee on an elevated surface. To begin the exercise, lift the leg off the ground that is not on the elevated surface and even out your pelvis and low back...
