09 Aug Long Arc Quad – 45 to 90 deg
HOW: Get set-up seated on the edge of a surface with your feet hanging off at a 90˚ angle. Place a band around your ankles. On the side you want to perform this exercise, kick the leg straight until your thigh and shin make...
09 Aug Anterior Step Down
HOW: Stand on the step. Shift all of your weight to one leg. With the foot in the air, you will reach forward and lightly tap the ground with your heel, and then come back up to your starting position. FEEL: You should feel...
03 Aug Squat Weight Shift
HOW: Get into a squat position, as deep as you want. Slowly shift weight to one side, and then the other. The goal is to get comfortable with more weight on one leg. FEEL: You should feel the muscles in your thigh work harder...
30 Jul Quadruped Rock Back – Knee Flexion Bias
HOW: Start in the quadruped position on your hands and knees with your toes tucked under your feet. Push the ground away from you with your hands, which will cause your body to go backwards onto your knees. Bring your butt as close as...
30 Jul Patella Mobilization
HOW: In a seated position straighten out the leg in which you plan on mobilizing the kneecap. With your pointer fingers move your knee cap from side to side holding the knee cap at the end for a couple of seconds each. You also...
30 Jun Standing Clam – Open Stance, Wall Supported
HOW: Get a band set-up around and above your knees, then get a ball set-up between one knee and the wall while holding a squat position with the side further away from the wall in an open stance position. While maintaining pressure into the...
30 Jun Standing Clam – Wall Supported
HOW: Get a band set-up around and above your knees, then get a ball set-up between one knee and the wall while holding a squat position. While maintaining pressure into the ball against the wall so that it doesn’t drop, perform a clam exercise...
11 Jun Standing Hip Extension – Band At Knees, Wall Supported
HOW: Place a band around your knees then stand up with all your weight bearing on one side. If balance is a challenge then move towards a stable surface or wall to give you additional support, keep the weight bearing leg closer to the...
11 Jun Standing Hip Extension – Band At Ankles, Wall Supported
HOW: Place a band around your ankles then stand up with all your weight bearing on one side. If balance is a challenge then move towards a stable surface or wall to give you additional support, keep the weight bearing leg closer to the...
11 Jun Standing Hip Abduction – Band At Knees, Wall Supported
HOW: Place a band around your knees then stand up with all your weight bearing on one side. If balance is a challenge then move towards a stable surface or wall to give you additional support, keep the weight bearing leg closer to the...