Video Tag
tutorial
Abduction Table Slide - AAROM
HOW: Sit next to a table with your affected arm resting on the table. Make sure there is little friction on the table, you can easily place a towel, shirt, or some other object on the towel to make it slide easier. Your goal is...
Dead Bug
HOW: Start this exercise on your back in a 90/90 position, with your knees over your hips and your arms in front of your shoulders. Keep the small of your back pushed into the floor by activating your core. While maintaining core activation drop one...
Single Leg Wall Sit - Band
HOW: Get set-up with a band around your knees and your back against a wall with your feet about a foot away from the wall. Lower your hips down against the wall until your thighs are at most parallel to the ground, then lift one...
Lateral Lunge to Single Leg Balance
HOW: Take a quick step outwards into a lateral lunge position. Get deep into the lunge position by bending your outside hip and knee. Then explosively push yourself back to the starting position, balancing on your opposite leg. The goal of this exercise is to...
Curl Up
HOW: Start by lying on your back with your knees bent. Engage your core by drawing your ribcage down. Bring your shoulders and upper back away from the floor with the goal of bring your chest away from the floor as best you can. Then...
Ankle Plantarflexion Isometrics - In Plantarflexion
HOW: In a comfortable sitting position with your feet out in front of you, place a resistance band around the balls of your foot. Point your foot forward and down towards the floor. This is your starting position. Slowly pull on the resistance band to...
Overhead Tricep Extension - Cable Bar
HOW: Stand up with a bar overhead. Slowly allow the bar to lower towards your neck bending only at the elbow. Then pull the bar back up overhead by straightening your elbows. FEEL: You will feel the muscles on the back of the upper arm...
Hamstring Curl - Rest, Swissball
HOW: Lie on your back and put both of your feet on the swissball. With your knees straight, perform a bridge by diffing your heels into the swissball to lift your hips up. Once up, slowly roll the swissball towards you by bending your knees....
Hip Ws - Band
HOW: Begin in a squat position, with a majority of your weight in the balls of your feet. Take a step out to your side (in a W formation) and allow your opposite leg to slowly meet with the leg that stepped out. Make sure...
Monster Walk - Band
HOW: Begin in a squat position with a band above your knees. As you walk, first put all your weight onto one leg and lift the opposite leg off the floor. The leg that is elevated off the floor will now take a step forward/backward...