05 Oct Tall Kneeling Quadriceps Stretch
HOW: Get down on your knees and sit onto your heels if able. Think of tucking your tail between your legs and squeeze your glutes hard. Doing this should naturally begin to thrust your hips forward, but if it hasn't, slowly begin to thrust...
05 Oct Single Leg RDL – Ball Toss
HOW: Grab a weighted slam ball. Stand on one leg and perform a single leg RDL, hinging at the hips. Once your reach the bottom of the single leg RDL, throw the ball against the ground and catch it as it comes back up. ...
05 Oct Shoulder Flexion Table Slide – AAROM
 HOW: Sit next to a table with your affected arm resting on the table. Make sure there is little friction on the table, you can easily place a towel, shirt, or some other object on the towel to make it slide easier. Your goal...
05 Oct Shoulder Flexion Step Back – PROM
HOW: Place your affected arm on a high surface like a countertop out in front of you. Let your shoulder completely relax. Either step back away from the table or move your hips away from the table or both, to slowly increase the amount...
05 Oct Seated Knee Flexion – PROM, Other Leg Assist
HOW: Sit at the edge of a table or some sort of elevated surface. Ideally, you don't want your feet to touch the ground. Place your unaffected leg under your affected leg, fully supporting it. Slowly let your affected knee bend by lowering your...
05 Oct Pistol Squat
HOW:Â Start by standing on one leg balanced with the other foot in the air and the knee straight in front of you. Perform a single leg squat by reaching the foot in the air in front of you keeping the knee straight and repeat.FEEL:Â You...
05 Oct Lumbar Flexion Isometrics
HOW: Stand in front of a tall surface like a countertop or table. Place your hands out in front of you and then squeeze your stomach muscles. Your goal is to slowly bend forward until your hands touch the surface. Bend forward by squeezing...
05 Oct Knee Flexion On Wall – PROM
HOW: Lie on your back close to a wall. Place your affected leg on the wall. Make sure your heel can slide on the wall, so wear a sock or place a pillow cloth or something else slippery around your foot so that it...
11 Sep Standing Pigeon Stretch
HOW: Place one leg up and across on a table with the leg supported by the table, position the other leg straight with the foot supported on the ground. Your shin should be perpendicular to your body with the leg that is on the...
27 Aug Supine Shoulder Flexion – PROM, Dowel
HOW: Begin laying face up with a stick or a dowel in both hands. Initiate the motion with the non-affected arm, bring both arms overhead as high as you can tolerate. Keep the surgical shoulder as relaxed as possible. FEEL: You may feel the...
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