Video Tag
mobility
Seated Thoracic Extension - Partner Assisted
HOW : Get set up sitting in a chair with your partner behind you and to your side. Lace your fingers behind your neck and have your partner reach their front arm around your elevated elbows to support your arms and use them as a...
Seated Thoracic Rotation - Partner Assisted
HOW : Get set up sitting in a chair sitting at a 90 degree angle from the back of the chair with your partner behind you. Cross your arms across your chest and have your partner reach around you and grab onto your outside elbow...
Shoulder Scaption - AAROM, Dowel
HOW : Grab a stick or dowel with a grip slightly wider than your shoulders. The shoulder being stretched will be on top with an underhand grip while the moving hand will be below with an overhand grip. In a standing position, push the arm...
Standing Hamstring Stretch - Kettlebell
HOW : Grab a relatively light kettlebell or dumbbell. Begin in a standing position holding the kettlebell between your legs. As you hinge through the hips, keep your spine and legs stiff. Push your bottom back slowly until you feel a stretch in the hamstrings....
Supine Knee Flexion - AAROM, Strap
HOW : Loop a strap around your working foot and lay flat on the ground. Pull your heel towards your bottom to improve knee flexion until you hit a comfortable level of resistance. . Hold this position for a few seconds before returning to your...
Wrist CARs
HOW : Start seated with your elbows at 90º tucked towards your torso with your palms facing the ceiling. All following movements should be through the full range of motion available to you. Flex your wrists sideways towards the pinky, then flex up towards you....
Couch Stretch - Contract Relax
HOW : Assume a half kneeling position. Elevate the foot of the rear leg onto a couch, chair, or bench. Rock back the hips towards the heel until a stretch is felt. Pause here and push the shin into the bench. Relax and then deepen...
Seated Hip Internal Rotation- External Rotation - Straddle
HOW : Start seated and open your legs into a straddle position. As you rotate to one side, rotate the front leg externally (outside of the ankle towards the floor) while you rotate the back leg internally (inside of the ankle towards the floor). Alternate...
Seated Neck Extension - Towel
HOW : While seated on a chair, roll up a small towel longways and place it behind your neck. Pull the towel forward and down to a 45º angle and while maintaining a pull on the towel, slowly look up towards the ceiling. . Hold...
Thread the Needle - Pigeon, Bench
HOW : Assume a standing position at a bench, with the bench at a 30 or 45 degree incline. Rotate your hip into maximum external rotation to then prop your shin, knee, and thigh onto the bench with your chest facing the bench Sink forward...