07 May Seated Big Toe Flexion:Extension – PROM
HOW: In a seated position, cross one leg over the other. Stabilize your foot with one hand and gently grab the big toe with the other hand. Move the toe up and down while only letting your hand do the work, not activating the...
07 May Seated Big Toe Flexion – Band
HOW: In a chair, cross one leg over the other and place a resistance band around your big toe. Try to keep your ankle and foot up as you only use your toe to push the band down and up. FEEL: You should feel...
31 Mar Thoracic Spine Extension Mobilization – Foam Roller
HOW: Start in a sitting position with your knees bent, feet flat on the ground and a foam roller lying on the ground behind you at about shoulder level. You can either interlock your hands behind your neck or cross your arms across your...
31 Mar Seated Plantar Fascia Stretch
HOW: In a seated position, cross the involved leg and foot over the other leg’s knee with your ankle hanging unsupported. Gently pull your big toe up stretching the bottom of your foot for the prescribed amount of reps. FEEL: You should feel a...
31 Mar Seated 1st MTP Extension Mobilization
HOW: In a seated position, cross the involved leg and foot over the other leg’s knee with your ankle hanging unsupported. Grab your foot around the ball of your foot stabilizing the whole foot with that hand. With the other hand, gently pull your...
30 Mar Eccentric Thomas – Kettlebell
HOW: Begin by sitting on the edge of a table or bed. Place a weight around the foot of the leg you are working. Lean back while pulling the knee of the leg without the weight to your chest. Engage your core by gentle...
30 Mar Abdominal Crunch – Swissball
HOW: Begin by sitting on a swissball with your knees bent and feet flat on the floor. Walk your feet out and roll the ball into the small of your back as you carefully lean back. interlock your hands behind your head, tuck your...
30 Mar 90/90 Hip Switch Stretch
HOW: Begin in a seated position with both knees bent on the ground. One knee should be lying on its outside, and the other should be lying on its inside. Sit up tall, hinge forward at the hips and lean towards the knee lying...
23 Mar Russian Twist
HOW: Get set up in a seated position on the ground. Sit up with your knees bent up. Lean back with a flat back and lift your feet off of the ground maintaining the bend in your knee. Use both hands to rotate from...
23 Mar 90/90 Hip Lift Off – Rotating
HOW: Get in a seated position on the ground with one knee straight from your keeping your lower leg pointing in creating a 90 degree angle. Position your other knee out out to the side with your lower leg pointing straight back. From here,...
