HOW: Begin the exercise by positioning yourself on your hands and knees in a quadruped position, shoulders stacked over hands and hips over knees. Perform a chin tuck and push-up plus and maintain that head/neck/shoulder blade position the entire time. While keeping the chin...

HOW: Begin on your hands and knees with your eyes looking directly between your hands. Slowly curl your neck from top down until your neck is fully rounded, your chin should get as close to your chest bone as possible. Then slowly raise your...

HOW:  Get into the quadruped position on all fours with your toes up. You want to position your toes so that they are pointing towards your head. Slowly shift your hips back and put more weight onto your feet. You can even shift sideways...

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...

Start position: Begin on your hands an knees in a tabletop position. Simply being in this position adds a posterior glide of the head of the femur.   The movement: place one foot over the other leg which will put your hip into slight external...

WHY: This exercise will help with learning back and pelvic body awareness as well as it promotes global mobility of these regions. This exercise also provides the opportunity for your back to get comfortable with moving in and out of your spinal flexion and...

HOW: Begin on your hands and knees in a tabletop position with your knees spread as far as comfortable. Rock back until you feel adequate stretching of your groin.   FEEL: You will feel a stretch in the groin/adductor region.   COMPENSATION: Make sure to keep...

HOW: Get set-up in a quadruped position on your hands and knees. Start strong in your shoulder blades by pushing your body away from the floor. From here you will lift one leg off the floor and drive your knee out to the side...

HOW: Get set-up on your hands and knees, on the side you want to perform the stretch kick your leg out to the side with the knee straight and foot lined up with your other knee. Find a neutral pelvic position with your low...

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