09 May Pelvic Floor Exercise
HOW: Lie on your back with your knees up and feet flat on the floor. Control your breathing and slowly draw in your pelvic floor muscles without moving your hips or legs. FEEL: You should feel the muscles in your pelvic floor working. COMPENSATION:...
09 May Rolling Pattern – Upper Extremity Extension
HOW: Lay on your stomach with your legs straight and your arms up over your head on the ground. While keeping your lower body relaxed, bring one arm up and extend it back, rotating your upper back and mid back causing your body to...
09 May Rolling Pattern – Lower Extremity Flexion
HOW: Lay on your back with your legs straight and both arms above your head on the ground. Bring one knee up towards your chest with your toes pointed up. Keep your upper body relaxed as you let your leg drop over the other...
09 May Rolling Pattern – Upper Extremity Flexion
HOW: While lying on your back with your legs straight, bring your arms all of the way above your head. Keeping your body relaxed, only use one arm to roll your body into your stomach. Keep your arm up as you use your upper...
09 May Supine Passive Knee Extension PROM
HOW: While laying on your back, straighten your leg out and place your heel on an elevated surface with your toe pointed up. Typically lying back on your couch with your foot on the arm rest will suffice. Relax your leg muscles and let...
09 May Supine Passive Knee Extension PROM With Overpressure – Ankle Weight
HOW: While laying on your back, straighten your leg out and place your heel on an elevated surface. Typically lying back on your coach with your foot on the arm rest will suffice. Place the weighted object over your knee and let your leg...
09 May Single Leg Hamstring Curl – Hips Down, Slider
HOW: While lying supine, bring both of your knees up and your feet flat on the ground. Place the slider underneath one foot. Push down into the slider with you heel as your straighten your leg all the way out. Keep the other bent...
09 May Single Leg Hamstring Curl – Slider
HOW: While lying supine, relax your arms at your side with your palms down. Bring your knees up and place your feet flat on the ground. Place the slider underneath one foot (make sure to use a smooth floor surface!). As you push down...
09 May Eccentric Single Leg Hamstring Curl – Swissball
HOW: While lying supine, bend your knees up and place your heels on the swissball. With one leg, push down into the ball lifting your hips up. When your torso is in line with your knee, slowly let the swissball roll away from you.....
20 Apr Bridge – Segmental
HOW: Lay flat on the ground or table. Bend your knees and put your feet flat. Contract your core muscles and slowly push into the ground with your feet. Raise your hips first, then lower back, and finally your mid to upper back. Focus...
