22 Aug Ankle Inversion And Eversion – Ball
HOW: Begin in a seated position with a ball underneath your foot. Roll the ball side to side controlling the ball with your foot. Your foot creates the inversion(going in) and eversion(going out) movement while the ball rolls with it. FEEL: You should feel...
22 Aug Ankle Dorsiflexion And Plantarflexion AROM – Ball
HOW: Begin in a seated position with a ball underneath your foot. Roll your foot to where your heel is in the front and your toes are pointing up. Follow that by rolling backwards on the back to end with your toes pushing into...
22 Aug Ankle Circle – Ball
HOW: Begin in a seated position with a ball underneath your foot. Roll your foot to the outside of the ball, then forwards putting your heel on the front of the ball, then the inside of your foot back to the starting position making...
07 Aug Seated Glute Stretch
HOW: Start in a seated position with your feet flat on the ground. From here, lift one knee off of the ground grabbing onto it with both hands and pulling it towards your chest. Hold that stretch for as long as prescribed. FEEL: You...
07 Aug Seated Ankle Pump
HOW: Start in a seated position with your feet flat on the ground. From here, push into the ground with your toes lifting your heels up, followed by returning to the starting position and lifting your toes off the ground. Alternate bringing your heels...
07 Aug Mermaid Stretch
HOW: Begin by sitting up with your legs down at your side and your knees are bent up on top of each other. Place one hand underneath both shins for support. From here, use the opposite hand to reach up and over your head....
07 Aug Eccentric Long Arc Quad
HOW: Begin in an upright seated position with some clearance between your feet and floor. Kick one leg up all the way straight contracting your thigh muscles. Bring the other foot over the top of the straightened leg. The top leg should push down...
31 Jul Isometric Long Arch Quad – 0 deg
HOW: Begin in a seated position and have minimal space between your knee and the edge of the surface. Sitting up straight, kick up one leg up straight while you point your toes up and back and push your thigh into the surface. Hold...
25 Jul Seated Thoracic Side Bend
HOW: Sitting up straight, reach one arm up and over your head as you bend the upper half of your body feeling a stretch on the side the arm is up. FEEL: You should feel a stretch on the side of your body. COMPENSATION:...
17 Jul Seated QL Stretch
HOW: Sit on the elevated step or surface. Slide one side off of the edge and straighten that leg out. Grab onto the other side of the surface so you can relax the side hanging off of the edge. Let gravity relax your hip...
