Video Tag
mobility
Patella Mobilization
HOW: In a seated position straighten out the leg in which you plan on mobilizing the kneecap. With your pointer fingers move your knee cap from side to side holding the knee cap at the end for a couple of seconds each. You also have...
Ankle Circle
HOW: Draw circles with your ankle. You can draw clockwise or counter-clockwise circles. If after a surgery or injury, make sure to follow the instructions of your physical therapist as there may be ranges of motion you want to be careful with. FEEL: You should...
Standing Big Toe Stretch
HOW: In a standing position with all your weight on your unaffected side, gentle place your affected foot on the ground with the big toe pointed forward. Try your best to stretch the big toe and drive your heel backward. This stretch may not be...
Quadruped Thread The Needle
HOW: Start in a quadruped position with your hands and knees on the ground. Slowly rotate to one side by bringing your arm under your body and through to the other side. To increase the stretch, you can "crawl your fingers" and exhale at the...
Hamstring Extender
HOW: Get set-up laying flat on your back. On the side, you want to focus on, bring the knee towards your chest as close as you can get it, then keep it there holding it with your hands behind your knee. While maintaining this position,...
Median Nerve Glide - General
HOW: In a standing position, bring your hands together and reach in front of you as far as you can. Then extend your wrist and fingers so that your palms are facing forward, maintain this position and keep your elbows straight as you spread your...
Elbow Pronation And Supination - AROM, Elbows Bent
HOW: Standing with your elbows bent and arms by your sides, rotate your forearms and palms fully in and fully out to perform full pronation and supination AROM. You should be changing between your palms facing up and your palms facing down FEEL: You may...
Elbow Pronation And Supination - AROM, Elbows Straight
HOW: Standing with your arms straight by your sides, rotate your forearms and palms fully in and fully out to perform full pronation and supination AROM. You should be changing between your palms facing forward and your palms facing behind you and out to the...
Sunrise Salute
HOW: Start with your hands together and finger tips facing the ceiling. Reach up as high as you can while taking a deep breath, then spread your hands apart from one another as far as you can while facing your palms forward. Squeeze your shoulder...
Wrist And Hand Circle - AROM, Hands Together
HOW: Interlock your hands and fingers following by drawing big circles clockwise and counter-clockwise with your knuckles. FEEL: You should feel your wrist, hand, and forearm muscles working to control the movement. You may feel a stretch in your wrist, hand, and forearms as well....