Video Tag
easy
Foot On Wall Calf Stretch - Knee Bent, Dynamic
HOW : Place your foot up against the wall as high as you feel comfortable with your heel on the ground. Drive your knee towards the wall feeling a stretch in the calf and foot. Move your knee back and forth for the prescribed amount...
Foam Pad, Ball Toss Forward
HOW : Place a foam pad on the ground. Stand in the middle of the foam pad with both feet. Keep your balance on the pad while you toss a ball into a wall playing catch with yourself. FEEL : You should feel your lower...
Ankle Inversion And Eversion - Ball
HOW : Begin in a seated position with a ball underneath your foot. Roll the ball side to side controlling the ball with your foot. Your foot creates the inversion(going in) and eversion(going out) movement while the ball rolls with it. FEEL : You should...
Ankle Dorsiflexion And Plantarflexion AROM - Ball
HOW : Begin in a seated position with a ball underneath your foot. Roll your foot to where your heel is in the front and your toes are pointing up. Follow that by rolling backwards on the back to end with your toes pushing into...
Ankle Circle - Ball
HOW : Begin in a seated position with a ball underneath your foot. Roll your foot to the outside of the ball, then forwards putting your heel on the front of the ball, then the inside of your foot back to the starting position making...
Seated Glute Stretch
HOW : Start in a seated position with your feet flat on the ground. From here, lift one knee off of the ground grabbing onto it with both hands and pulling it towards your chest. Hold that stretch for as long as prescribed. FEEL :...
Table Top Heel Tap - Oblique Activation
HOW : Start by lying on your back and bending both knees up so they are straight up from your hips. With one hand, place it on the top of the opposite knee. Slightly push into that hand with your knee with no motion as...
Single Leg Squat - Ankle Dorsiflexion Bias, Wall Supported
HOW : Position yourself facing a wall. Shift your weight to one leg. Bend that knee and squat down with your knee going towards the wall over your toes. Push back into the ground and return to the starting position once you’ve reached a depth...
Eccentric Long Arc Quad
HOW : Begin in an upright seated position with some clearance between your feet and floor. Kick one leg up all the way straight contracting your thigh muscles. Bring the other foot over the top of the straightened leg. The top leg should push down...
Prone Overhead Lift Off - PVC
HOW : Begin by lying flat on your stomach with your arms up overhead. Grab onto a dowel or stick with both hands and your shoulders comfortably apart. From here, squeeze your shoulder blades and lift the dowel straight up as high as you can...