03 Feb Tall Kneeling Hip Hinge – Resisted, Standing
HOW: Start in a tall kneeling position with both knees down on the ground. The first step is to posteriorly tuck your pelvis by imagining you’re tucking a tail between your legs. Next, keeping this tuck, squeeze your glutes and core very hard and drive...
30 Jan Wrist Circles In Extension – On Wall, Towel
HOW: Get set up standing in front of a wall with your hand on the wall with a towel. With your hand at shoulder height, perform the exercise by rotating your hand/wrist clockwise and counter-clockwise as far as you can tolerate and repeat. If...
30 Jan Towel Slide – Wrist PROM Bias, Wall
HOW: Get set up standing in front of a wall with your hand on the wall with a towel. Perform the exercise by sliding your hand up and down the wall with your fingers facing up. This will promote wrist flexion and extension, lower...
30 Jan Bicep Curl – Supinated, Neutral, Pronated
HOW: Get set up with dumbbells or weights in each hand. Perform the exercise by flexing your elbows first with your palms facing down, then thumb facing up, then palm facing up and repeat. FEEL: You should feel your biceps working as well as...
30 Jan Wrist Radial Deviation – Resisted, Band
HOW: Get set up standing holding a band in your hand while making a fist with your elbow relatively straight. Support your arm with your other arm above your elbow against your body. With your thumb facing up, perform the exercise by cocking your...
30 Jan Standing Body On Wrist Flexion & Extension – PROM
HOW: Get set up standing with your hands in front of you on an elevated surface with your fingers facing forward. While staying strong through your shoulder blades, arms, your wrist, and your fingers, slowly shift your weight forward so that your shoulders move...
30 Jan Hammer Curl – Dumbbell
HOW: Get set up with dumbbells or weights in each hand. Perform bicep curls with your thumbs facing and your forearm in a neutral position, both of your palms should be facing one another as you perform the curls. FEEL: You should feel your...
10 Jan Multidirectional Ankle Motion – Toe Tap
HOW: Get set up standing on a firm surface with adequate space around you. With this exercise, imagine you are standing in the middle of a phone pad on #5. Begin the exercise by toe tapping on #1-9 while maintaining all your weight on...
10 Jan Multidirectional Ankle Motions – Step
HOW: Get set up standing on a firm surface with adequate space around you. With this exercise, imagine you are standing in the middle of a phone pad on #5. Begin the exercise by stepping on #1-9 while maintaining one foot flat on #5,...
10 Jan Heel Raise Lift Off
HOW: Get set up standing near a wall or a surface/object you can use to help with balance. Place your heels on an elevated so that you're resting in a heel-lifted position. Begin the exercise by pushing down into the ground through the balls...
