This mobilization is designed to improve your kneecap mobility. It is important to perform this to help regain knee flexion and extension range of motion. - Position yourself long-sitting with your legs and bottom supported on a surface. Also keep your back supported if possible - Using...

This stretch is designed to stretch your quadriceps and hip flexor muscles on the front of your thigh and hip. It is important to stretch this muscle to help regain hip extension and knee flexion range of motion. Position yourself laying flat on your back supported...

This exercise is designed to improve tibial rotation mobility, which is important accessory joint motion that contributes to knee flexion and knee extension range of motion Position yourself with your feet hanging off the edge of a surface such as your bed, table, or chair with...

The Long Arc Quads exercise is designed to help strengthen your quadriceps muscles in the front of your thigh. These muscles are important for improving knee extension ROM and activities of daily living including standing, walking, and sitting. - Position yourself with your feet hanging off...

Tag someone that needs to improve their rowing mechanics! . There are a lot of moving parts in a row. Depending on what your intent with the exercise is, there are many variations. 2 things to almost always avoid ❌ when performing the row include: . ➖Excessively shoulder shrugging,...

Here are a couple ways to regress and progress the traditional planks: . Level 1: Modified Plank - on your knees Level 2: Plank - keeping your ankle, knee, hips, and shoulders all in alignment Level 3A: Plank + Arm Raise - try to keep your pelvis level here,...

Core Stability is about optimal control, which is the balance between MOVEMENT and STIFFNESS” –Paul Hodges. . Anti-rotational exercise should be a staple of every core program, and it is well documented in the research to support its ability in increasing core stiffness. . The exercises shown here are...

Here are 2 great exercises to [P]Rehab your Groin Strain. . 1️⃣ These Side Slides are performed with external demand of a band around your lower leg. This will place extra demand on the adductors. ➖Make sure to put pressure on the leg that is sliding out. This...

Here is my favorite superset utilizing the @crossoversymmetry for Shoulder Strengthening💪🏽. . Exercise #1️⃣ involves pulling the shoulders back into a Y (arms overhead) transitioned to an I (arms by your side) position. The 🔑 here is to engage the scapula retractors (meaning keeping the shoulder blades...

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