05 Feb Side Lying Hip Adduction Isometrics

Posted at 18:08h in 0 Comments

HOW: Lie on your side. Squeeze your thigh and knee first, in particular, the inside part of your thigh. While maintaining the squeeze, slowly lift up your leg.   FEEL: You should feel the muscles on the inside part of your thigh working.   COMPENSATION: Do...

Read More

05 Feb Sidelying Hip Adduction

Posted at 02:05h in 0 Comments

HOW: Lie on your side. Squeeze your thigh and knee first, in particular, the inside part of your thigh. While maintaining the squeeze, slowly lift up your leg. Then repeat. FEEL: You should feel the muscles on the inside part of your thigh working. ...

Read More

05 Feb Bridge – Adduction

Posted at 02:02h in 0 Comments

HOW: Place a firm object like a ball between your legs and squeeze. Maintain this contraction the entire time while performing a bridge.   FEEL: You should feel the muscles on the insides of your thighs and glutes working.   COMPENSATION: Do not arch the back....

Read More

05 Feb Standing Hip Adduction – Band

Posted at 01:58h in 0 Comments

HOW: Stand on a slightly elevated surface if possible. Attach resistance to your ankle. Keeping your core engaged, slowly slide your foot across your body.   FEEL: You should feel the muscles on the inside part of your thigh working. Furthermore, you should feel your...

Read More

05 Feb Lateral Lunge – Slider

Posted at 01:52h in 0 Comments

HOW: Use a frictionless surface (ie magazine on carpet, pillow cloth on hardwood) under one foot - this will be the moving foot. Keeping all your weight on your opposite leg, slowly lower yourself and slide your foot out. Squeeze the inside part of...

Read More

05 Feb Adductor Rock Back With Hamstring Bias And Open Book

Posted at 01:44h in 0 Comments

HOW: Follow along with the videos as there are many different variations FEEL: You should feel your adductors and inner groin stretching as you perform this exercise. COMPENSATIONS: Keep your weight even the entire time. Do not shift too much weight over....

Read More

29 Jan Ipsilateral Supine Nerve Tensioners

Posted at 01:40h in 0 Comments

WHY: This exercise is great for tensioning the nerves in the lower body. This is a more aggressive way to get the nerves to mobilize compared to the previously performed Nerve Gliders. HOW: While laying face up bring one knee in towards you chest....

Read More

29 Jan Ipsilateral Supine Nerve Gliders

Posted at 01:40h in 0 Comments

WHY: This exercise is great to introduce movement to the nerves in your lower extremity. HOW: While laying face up bring one knee in towards you chest. While your knee is bent bring your foot towards you (dorsiflexion) then as you straighten out the...

Read More

29 Jan W’s with a band

Posted at 01:40h in 0 Comments

WHY: This exercise is great for strengthening the Leg muscles, particularly on the outer side. HOW: In a standing position place a resistance band just above the knees. From here find a squat position and try to spread the band while keeping the...

Read More

29 Jan Table Top with Alternating Arm Raise

Posted at 01:39h in 0 Comments

WHY: This exercise is great to activate the abdominals. HOW: Start this exercise on your back with your hips and knees bent to 90 degrees. Keep the small of your back pushed into the floor by activating your core. Start with both arms directly...

Read More