29 Jan Table Top with Alternating Arm Raise

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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...

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29 Jan Supine Table Top Iso Hold

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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. Maintaining abdominal activation for the...

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29 Jan Standing Hip Flexor Stretch

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WHY: This exercise is great for opening up the front of your hip by improving flexibility of your hip flexors. HOW: Begin this exercise in a staggered stance position with both feet facing forward. Tuck your tailbone and lunge towards your front leg....

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29 Jan Posterior Lunge + Overhead Reach

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WHY: This exercise is great for strengthening the hip and thigh muscles particularly the quadriceps and gluteals. Strengthening these muscles will help with ambulating up and down stairs. HOW: Begin standing in a split stance with one leg in front of the other. Put...

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29 Jan Dead Bug with Alternating Arms and Legs

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WHY: This exercise is the most challenging version of the dead bugs. Bringing out both arms and legs will increase the challenge on your abdominal muscles. HOW: Start this exercise on your back in a 90/90 position of your knees and hips and your...

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29 Jan Dead Bug with Single Leg Extension

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WHY: This exercise is a progressed version of the other dead bugs designed to challenge your abdominals. HOW: Start this exercise on your back in a 90/90 position of your knees and hips. Keep the small of your back pushed into the floor by...

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29 Jan Bilateral Knee Drop

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WHY: This exercise will introduce rotation to your body. This is great for improving hip and low back mobility. A secondary benefit here is getting your abdominal muscles to activate.   HOW: While laying on your back with your knees bent, slowly drop your knees...

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29 Jan Contralateral Supine Nerve Glide

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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. This should be the opposite leg to the side in which you are experiencing your symptoms. While...

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29 Jan Quadruped Rock Back

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WHY: This exercise will teach you how to maintain a neutral or straight low back as your move your hips and shoulder. This is key as you get in and out of a chair, perform squats, and walk up and down stairs. Learning how...

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26 Jan Tall Plank Shoulder Tap

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HOW: Start in the tall plank position. Drive your hands into the ground and also imaging driving your elbows into the ground. This is your stable base position. Keeping the core and shoulders engaged and strong, slowly lift one arm and tap your opposite...

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