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 Downward Dog – Hold
HOW: Start by placing your hands on the ground under your shoulders, knees under the hips, and toes pushing into the ground. From here, push into the ground and raise your hips straight up into the air extending your legs straight. If you can’t straighten...
12 Mar Prone Dart
HOW: Get set up lying face down on your stomach with a towel roll underneath your forehead. Have your arms down at your side with your palms facing your hips. From here, inhale and as you exhale lift your head and upper chest off of...
12 Mar Child’s Pose – Prone Press Up Flow
HOW: Start on your hands and knees with your knees underneath your hips and reach your hands as far out as you can. Sit your hips back and try to place your butt on your heels while keeping your arms straight out in front of...
27 Oct Neck Side Bend – AROM
HOW: Start in an upright seated position. Without moving your upper body, tilt the top of your head to one side. Think about bringing your ear down to your shoulder. FEEL: You should feel your neck muscles working. COMPENSATION: Don’t rotate your head while side bending. Don’t...
27 Oct Neck Rotation – AROM
HOW: Start in an upright seated position. Without moving your upper body, look to the either side while only using your neck muscles to move your head and not your shoulders or trunk. Perform to whatever side is prescribed. FEEL: You should feel your neck muscles...
27 Oct Neck Flexion – AROM
HOW: Start in a seated position. Begin to look down slowly and isolate the neck muscles to tilt your head down for the prescribed amount of reps. FEEL: You should feel your neck muscles working. COMPENSATION: Only allow motion in your neck, don’t let your trunk to...
27 Oct Neck Extension – AROM
HOW: Start in a seated position. Begin to look up slowly and isolate the neck muscles to tilt your head up and back for the prescribed amount of reps. FEEL: You should feel your neck muscles working. COMPENSATION: Only allow motion in your neck, don’t let your...
20 Sep Plank Psoas March – Band
HOW: Loop a band around both of your feet. Get into the push-up/plank position with your hands on the ground underneath your shoulders and toes pushing into the ground keeping your body in a straight line. From here, keep your back flat as you...
