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...
06 Jan Seated Knee Extension – PROM
HOW: Get into a comfortable position on a chair or bed with your foot elevated and supported on a surface so that your leg is straight and parallel to the ground. Let gravity pull your knee into extension and/or use your hands as needed to...
27 Oct Bird Dog – On Swissball
HOW: Begin on your hands and knees with a swiss ball under your stomach. Engage your core slightly then lift one arm up and the opposite leg towards the ceiling. Your shoulder blade should drive the arm movement, your glutes should drive the leg...
27 Oct Prone Swimmer
HOW: Lay face down with your arms overhead. Lift one arm up and the opposite leg towards the ceiling. Your shoulder blade should drive the arm movement, your glutes should drive the leg movement. FEEL: You will feel the muscles on the back of...
17 Oct Single Leg Fire Hydrant – Feed In, Feed Out, Band
HOW: Get set-up standing on one leg with the hip and knee slightly bent while holding a clam motion with the other leg with a band on around your knee. While maintaining this motion, feed in and out of your hip by moving your...
17 Oct Prone Hip External And Internal Rotation – AROM
HOW: Get set-up laying on your stomach with your knee bent at 90 degrees so that your shin is facing up towards the ceiling. While keeping your hips and pelvis flat and parallel to the ground, slowly let your foot fall out to one...
17 Oct Plank – Alternating Leg Lifts – On Knees
HOW: Get set-up on your forearms and knees in a modified plank position. While maintaining good form, lift one leg up in the air behind you by performing hip extension, hold for a second then lower back down. Perform on the other side and...
17 Oct Long Sitting Hip Internal and External Rotation – AROM
HOW: Get set-up on the ground supporting yourself with your arms and with your knees bent. Let both knees fall to one side by moving through hip rotation range of motion. Go through the full range of motion that you feel comfortable with, then...
06 Oct Supine Hip Internal Rotation Stretch
HOW: lay on your back facing up with one foot over the opposite leg. Use the elevated leg to help drop your knee in towards the floor. Reach with your arm towards the side that is getting stretched to maximize this stretch and avoid any...
06 Oct Supine Hamstring Stretch – Strap
HOW: Use a stretch strap, bath towel, or bed sheet. Wrap it around the arch of your foot, then lay down on your back in a relaxed and comfortable position. Keeping your leg completely relaxed, use your arms to pull the strap. FEEL: You...
