28 Apr Seated Thoracic Windmill
HOW: While seated, bring your chest towards your knees and reach down on the inside of your knee. As you reach down, rotate up to the ceiling with the opposite arm. Your chest should be facing the side you opened up to in order...
20 Apr Bent Over Scapular Protraction and Retraction
HOW: Bend over slightly at the hips, placing one hand on an elevated surface. Let your other arm hang down, relaxed. While keeping your arm straight, bring your shoulder blade back. Slowly, let gravity release your arm back down. The goal of the exercise...
20 Apr Supine Shoulder External Rotation – Dumbbell
HOW: Laying on your back, bring your elbow up and straight out from your shoulder on the ground. Hold the dumbbell straight up creating a 90 degree bend at the elbow. Slowly rotate the shoulder back keeping that 90 degree bend in the elbow. ...
20 Apr Supine Shoulder External & Internal Rotation – Dumbbell
HOW: Laying on your back, bring your elbow up and straight out from your shoulder on the ground. Hold the dumbbell straight up creating a 90 degree bend at the elbow. Slowly rotate the shoulder back and forth keeping that 90 degree bend in...
20 Apr Supine Hip Flexion + External Rotation Stretch
HOW: While laying on your back, bring one knee to your chest. Grab the inside of that knee and pull your knee up and out as far as it can, letting your knee slowly fall to the side. Keep your hips level on the...
20 Apr Seated Hip External Rotation Stretch
HOW: Bring one leg up and relax the ankle on the opposite knee. Let gravity pull your knee down to stretch your hip. For more of a stretch, use your hand to push your knee down. FEEL: You should feel a stretch in your...
20 Apr Standing Pigeon Stretch
HOW: Cross one leg and place the outside of your lower leg on the elevated surface. If you feel a stretch in that position, hold for the prescribed time. If you need more of a stretch, bend the opposite knee to lower yourself and...
20 Apr Adductor Open Book
HOW: Start in the quadruped position. Kick the leg you want to stretch out to the side while keeping your toes pointed forward. Place your hand on that same side behind your head. Rotate that elbow up to the ceiling while stabilizing with the...
20 Apr Adductor Rock Back To Thread The Needle
HOW: Start in the quadruped position. Move one leg straight out to the side with your toe facing forward. Lean back, causing a stretch in the inner hip. Take the hand that is on the side of the stretched out leg, and reach it...
20 Apr Isometric Squat – Band
HOW: Start with your feet slightly wider than shoulder width. Place the band loop just above your knees. Keeping your weight even, begin to squat down. As you squat down, push out with your knees and hold that for the prescribed amount of time. ...
