27 Oct Seated Hip Abduction – Band
HOW: Begin in an upright seated position in a chair or stool. Place a looped resistance band around your thighs just above the knees. From here, push out against the band feeling the muscles in the side of your hips. FEEL: You should feel your outer...
27 Oct Seated Diaphragmatic Breathing
HOW: Start in an upright seated position. Place one hand on your chest, and the other on your stomach. Work on pushing air in and out of your stomach feeling it rise under your hand. Perform this for the prescribed amount of time or reps. FEEL:...
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...
27 Oct Long Arc Quad – AROM
HOW: Position yourself in a seated position on an elevated surface so your feet are off of the ground. Set your knees up on the edge of the surface. From here, squeeze your quadriceps muscles, point your toes toward you, and kick your leg up...
27 Oct Chin Tuck to Neck Extension
HOW: Sit up nice and straight in a chair. Start with a chin tuck by pushing your head backwards over your shoulders using the deep neck muscles. From here, begin to look up towards the ceiling and slowly get out of the chin tuck tilting...
20 Sep Piriformis Soft Tissue Mobilization – Lacrosse Ball
HOW: Place a lacrosse ball on the ground. Keep the ball off any bones and sit on the ball. Cross the leg you are rolling over the other knee. Apply pressure to your glute with your bodyweight and roll around to help release any...
07 May Seated Trunk Flexion – Chair
HOW: Start by getting comfortably seated in a chair. With your arms at your side, slowly bend your back forwards letting your arms come to the ground in front of you. Pause for a few seconds, then slowly come up to the starting position....
