06 Sep Lateral Adductor Lunge – Slider
HOW: Begin in a standing position with feet under hips and one foot resting on a slider. From here, slide the leg on the slider out to the side as you allow the knee of the stance leg to bend. From this position, slide...
18 Jun Seated Ankle Dorsiflexion – AAROM
HOW: Begin in a seated position with one foot resting on a slider/towel. From this position, slowly slide your heel back as if tucking your foot under the chair. Keep your heel flat against the ground as you slide back to encourage ankle dorsiflexion as...
17 Jun Dead Bug – Heel Slide
HOW: Start on your back with a slider/towel under each heel. From this position, straighten your arms and bring them directly in front of you, bend your knees, and engage your core. Slowly and with control, slide one foot out while reaching the opposite arm...
29 May Quadruped Lat Pull Down – On Forearms, Band
HOW: Get set up on a smooth surface with a slider or towel on the ground for each arm. Anchor a band to a lower position on a wall or sturdy object. Place your forearms on the sliders and your knees on the ground...
29 May Quadruped Lat Pull Down – On Elbows, Alternating
HOW: Get set up on a smooth surface with a slider or towel on the ground for each arm. Place your elbows on the sliders and your knees on the ground underneath your hips putting you in the quadruped position. From here, slide one...
29 May Lever Push Up – 3 Way
HOW: Start in a push up position with toes pushing into the ground and your shoulders, hips, and knees in a straight line. Have a slider of some sort underneath one hand. As you go down in the push up, slide the slider out...
16 Feb Lateral Lunge – Slider, Band
HOW: Anchor a band in a low position. In a standing position, loop the band around the ankle closest to the anchor. Have a slider underneath that foot as well. From here, bend the outside legโs knee and hinge forward at the waist as...
10 Dec Tibial Rotation – Slider
HOW: Begin in a seated position in a chair. Place a slider underneath one foot. Your ankle should be under your knee. Keep your knee still as you rotate your foot out and back in only rotating your lower leg.ย FEEL: You wonโt feel...
10 Dec Quadruped Hip Extension – Slider
HOW: Begin by positioning yourself in the quadruped position. Both hands on the ground under your shoulders, and your knees on the ground underneath your hips. Find a neutral spine as shown in the video. Donโt let the imaginary glass of water on your...
10 Dec Bird Dog – Slider
HOW: Begin on your hands and knees. Place a slider under one foot. In this position, you will balance on the opposite arm and leg. The wider you are the easier to balance, the more narrow the more challenging this will be. Bring the...
