HOW: Begin in a seated position. Anchor a band around the big toe. Pull on the band to abduct or pull the big toe from the midline of the body. Hold for the duration or perform for repetitions.    FEEL: You may feel a stretch in the...

HOW: Grab a lacrosse ball, softball, or any other high-density ball. Begin in a lying position, on your stomach. Finding the bony front side of your pelvis, place the ball just below this point. Begin to put your weight on the front and towards...

HOW: Begin in a standing position with the inside of the knee closest to the elevated surface resting on the elevated surface. From this position, take your foot and bring it out to encourage further hip internal rotation. Then, sit back into your hip thinking...

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...

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...

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...

Timestamps ⏱ 0:00 Start 1:12 Seated Knee Flexion-PROM 2:27 Knee Flexion on Wall-PROM 3:50 Body on Knee Flexion-PROM 5:30 Biking   If you had knee surgery this video is for you!    Regaining knee flexion and extension following knee surgery is crucial! The ability to bend our knee through a healthy and functional range...

HOW: Kneel down on the ground next to a swissball. Get into the quadruped position with your knees on the ground under the hips, and your hands on the ground under your shoulders. Place one arm up in a diagonal direction on top of...

HOW: Begin in a standing position with a knee bent on the chair with your foot leaning on top of the chair, safely! Keep your hips tucked and core engaged as you begin to bend the knee you are standing while you shift your...

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