20 Apr Supine Shoulder External Rotation – Dumbbell

Posted at 18:25h in 0 Comments

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.   ...

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20 Apr Supine Shoulder External & Internal Rotation – Dumbbell

Posted at 18:23h in 0 Comments

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...

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20 Apr Supine Hip External Rotation Stretch

Posted at 18:23h in 0 Comments

HOW: While laying on your back, bring both knees up placing both feet flat on the ground. Place the ankle of the leg you want to stretch on your opposite knee. Gently push your knee down to feel the stretch.   FEEL: You should feel...

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20 Apr Supine Hip Flexion + External Rotation Stretch

Posted at 18:22h in 0 Comments

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...

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20 Apr Seated Hip External Rotation Stretch

Posted at 18:21h in 0 Comments

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...

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20 Apr Standing Pigeon Stretch

Posted at 18:20h in 0 Comments

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...

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20 Apr Ankle Dorsiflexion Mobilization – Band

Posted at 18:18h in 0 Comments

HOW: Place your foot flat on an elevated surface. Loop the anchored band around the lowest part of your lower leg. The band should be right below the bend of the ankle joint. With tension in the band, lean forward while keeping your heel...

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20 Apr Single Leg Hamstring Curl – Foam Roller

Posted at 18:17h in 0 Comments

HOW: Laying on your back , place the toes of one foot on top of the foam roller. Press your hips up and bring the opposite knee up. While keeping your hips up, curl the foam roller back in towards your body while keeping...

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20 Apr Quadruped Lateral Hip Mobilization – Band

Posted at 18:16h in 0 Comments

HOW: In the quadruped position, loop the anchored band high up on your thigh as close to your hip as you can comfortably place it. Once tension is created in the band pulling your hip outwards, rock back bringing your butt closer to your...

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20 Apr Half Kneeling Lateral Hip Mobilization – Band

Posted at 18:14h in 0 Comments

HOW: Start in a half kneeling position with an anchored band looped around your upper thigh. The band should be trying to pull your thigh outwards as you move forward. Tuck your tailbone and keep your back up straight as you shift your weight...

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