HOW: Move your ankle from side to side like a windshield wiper. The goal is to get comfortable with this side to side ankle range of motion.   FEEL:  You should feel all different parts of your ankle stretching and activating.   COMPENSATION:  Move just from...

HOW:  Draw the alphabet with your ankle. You can draw a CAPITAL or lowercase or lowercase alphabet. If after a surgery or injury, make sure to follow the instructions of your physical therapist as there may be ranges of motion you want to be...

HOW: Begin with your mid-back against a bench or elevated surface. Bring one knee up towards your chest. While keeping your chin tucked, thrust your hips towards the ceiling. Focus on driving into the floor with your heel and tuck your tailbone (AKA posteriorly...

HOW: Begin with your mid-back against a bench or elevated surface with your feet hip width apart. Place a resistance band just above your knees. While keeping your chin tucked, thrust your hips towards the ceiling. Focus on driving into the floor with your...

HOW:  Begin with your mid-back against a bench or elevated surface with your feet hip-width apart. Place a resistance band just above your knees. Bring one knee up towards your chest to tension the resistance band. The elevated leg should be not only driving...

HOW: Begin with your mid-back against a bench or elevated surface with your feet hip width apart. While keeping your chin tucked, thrust your hips towards the ceiling. At the top of the hip thrust elevate one leg off the floor and slowly descend...

HOW: Begin with your mid-back against a bench in a staggered stance position. While keeping your chin tucked, thrust your hips towards the ceiling. Focus on driving into the floor with your heels and tuck your tailbone (AKA posteriorly tilt your pelvis) at the...

HOW: Begin with your mid-back against a bench with you feet about hip width apart. While keeping your chin tucked, thrust your hips towards the ceiling. Focus on driving into the floor with your heels and tuck your tailbone (AKA posteriorly tilt your pelvis)...

HOW: Begin face up, while keeping your knees straight drive your heels into the floor. Nothing should be moving, hold this position as long as prescribed.   FEEL: You may feel like the hips will be coming off the floor. The exercise should be working...

HOW: Begin face up, while keeping your knees bent to about 90 degrees drive your heels into the floor. Nothing should be moving, hold this position as long as prescribed.   FEEL: You may feel like the hips will be coming off the floor. The...

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