03 Apr Supine Knee Flexion – AAROM, Strap
HOW: Loop a strap around your working foot and lay flat on the ground. Pull your heel towards your bottom to improve knee flexion until you hit a comfortable level of resistance. . Hold this position for a few seconds before returning to your...
03 Apr Oblique Activation – Supine
HOW: Lay on your back with your knees bent and feet planted. Find your obliques by palpating the muscles in between the bottom of your rib cage and the hip bone. Inhale, activate the muscle, then exhale while you keep the muscle engaged. Relax...
08 Dec Hip Thrust – Cross Connect
HOW: Begin by sitting at a bench, box, or chair. Press the bottom of the shoulder blades into the bench. Lining up the knees at 90 degrees, take the elbow to the opposite knee connecting with a block or ball. Hold this tension and push...
08 Dec Tabletop Shoulder External Rotation – Band, Press
HOW: Begin by lying on your back with your knees bent and feet off the ground.. Position a band at the wrists. Squeeze a ball or yoga block between the thighs if that assists with appropriate hip positioning. With the elbows to the side,...
04 Aug Isometric Supine Hip Adduction – Pelvic Floor Contraction
HOW: Begin by lying on your back. Roll up a towel or use a ball to place in between the knees. You're gonna take a breath in through the belly relaxing the pelvic floor. As we breathe out, squeeze and lift the pelvic floor as...
04 Aug Supine 90-90 3D Breathing
HOW: Begin by lying on your back. Find a bench, ottoman, chair, or couch to rest the feet on. The hips and knees are at a 90 degree angle. Take a big belly breath in to relax the pelvic floor. Breathe out to initiate a...
04 Aug Supine Heel Taps – Pelvic Floor Contraction
HOW: Begin by lying on your back with your knees bent, feet resting on the ground. Place both hands on the belly. Breathe in, and as you breathe in, relax your pelvic floor. This is the area between the sit bones. As you breathe out,...
04 Aug Supine Pelvic Floor Contraction
HOW: Begin by lying on your back with your knees bent, feet resting on the ground. Place both hands on the belly. Breathe in, and as you breathe in, relax your pelvic floor. This is the area between the sit bones. As you breathe out,...
31 May Wall Breathing – Reach
HOW: Start by lying on your back near a wall. Place both feet flat up against the wall. Find 90 degrees bend at the knees and the hips. The low back is flat against the floor. Extend your arms straight with a forward reach. Begin...
31 May Supine Table Top Pelvic Tilt – On Wall
HOW: Start by lying on your back near a wall. Place both feet flat up against the wall. Find 90 degrees bend at the knees and the hips. The low back is flat against the floor. Tilt the pelvis posteriorly, or towards the top of...
