04 Dec Table Top Chin Tuck – Head Lift
HOW: Begin in a table top position with hips and knees bent, hold this position with your core engaged. While maintaining your legs elevated, tuck your chin in and slightly hover your head off of the floor. Hold for a few seconds then return. ...
04 Dec Supine Chin Tuck – Lift
HOW: Begin laying face up. Perform a chin tuck, this is achieved by attempting to create a double chin or by pushing the small of your neck towards the table. FEEL: You will feel the small muscles on the front of your neck working...
04 Dec Supine Chin Tuck
HOW: Begin by lying face up then perform a chin tuck. The chin tuck is created by pushing the small of your neck in towards the floor. Think about creating a double chin to perform the tuck. Pushing your tongue on the roof of...
04 Dec Supine Chin Tucks – Rotation
HOW: Begin by lying face up then perform a chin tuck. The chin tuck is created by pushing the small of your neck in towards the floor. Think about creating a double chin to perform the tuck. Then rotate from side to side in...
21 Nov Snow Angel – Foamroller
HOW: Place a foam roller on the ground long ways and lie down with it along your spine. Your head, upper back, and hips should all be supported on the foam roller in this position. Place your arms at your side and let gravity...
19 Nov Quad Set – AAROM, Strap
HOW: Follow this foolproof guide to wake your quad back up! Use a stretch strap or towel and place it around the balls of your feet, holding onto both ends of the towel with your hands. Laying on the ground or on a table...
11 Nov Straight Leg Raise – J
HOW: Start by lying on your back. Bend your opposite knee. The first step is let your foot turn out, this will put your hip in the desired position. Next, you must perform a very strong quadricep set by squeezing your thigh as hard...
11 Nov Tabletop Hip Internal Rotation – AROM, Foam Roller
HOW: Get set-up laying on your back with your hips and knees bent with your legs in the air. Place a foam roller, yoga block, your fists, or any object you feel comfortable with to squeeze in between your distal thighs and knees. Perform...
06 Nov Single Leg Psoas March – Bridge
HOW: Get set-up flat on your back with both feet supported on an elevated surface with the knees straight, slight bend is ok. While maintaining a flat low back, push into the elevated surface to bridge up and lift your hips off the ground....
17 Oct Isometric Supine Clam – Band
HOW: Get set-up laying on your back with your knees bent. Place a band on around and above your knees. Perform the exercise by separating your knees pushing out against the band as hard as you can and holding this position. FEEL: You will...
