Video Tag
open chain
Sidelying Hip Circle
HOW : Get set up by lying on your side. Bend the bottom knee. Lift up the opposite leg and while keeping your knee straight draw a circle in a clockwise motion first, then counterclockwise after that. The bigger the circle the harder the exercise...
Supine Leg Circle
HOW : Get set up by lying on your back. Bend one knee and place that foot flat on the ground. Straighten the opposite leg and lift that leg off the ground. While keeping your knee straight, draw a circle in a clockwise motion first,...
Basking Seal
HOW : Begin by lying on a table or bed on your side. With your legs together, bend your knees up towards your chest to have your knees straight out from your hips. From here, let your lower legs drop down towards the floor while...
Long Arc Quad - AROM
HOW : Position yourself in a seated position on an elevated surface so your feet are off of the ground. Set your knees up on the edge of the surface. From here, squeeze your quadriceps muscles, point your toes toward you, and kick your leg...
Quadruped Shoulder Ys - Band
HOW : Position yourself in the quadruped position with your knees under the hips and hands on the ground under your shoulders. Place a band under one knee and grab the other end of the band with the opposite hand. From here, keep your back...
Seated Big Toe Flexion - Band
HOW : In a chair, cross one leg over the other and place a resistance band around your big toe. Try to keep your ankle and foot up as you only use your toe to push the band down and up. FEEL : You should...
Seated 1st MTP Extension Mobilization
HOW : In a seated position, cross the involved leg and foot over the other leg’s knee with your ankle hanging unsupported. Grab your foot around the ball of your foot stabilizing the whole foot with that hand. With the other hand, gently pull your...
Seated Plantar Fascia Stretch
HOW : In a seated position, cross the involved leg and foot over the other leg’s knee with your ankle hanging unsupported. Gently pull your big toe up stretching the bottom of your foot for the prescribed amount of reps. FEEL : You should feel...
Straight Leg Raise - Hip External Rotation
HOW : In a seated position on the ground or table, have your legs straight out from your hips. Rotate your foot outward, keep your knee straight, and squeeze your quad muscle pushing down with your knee. From here, keep the squeeze in your quad...
Standing Hamstring Curl
HOW : Use a chair or stable surface to support your weight. Shift your body weight to one side as you bend the other knee and try to bring your heel up as high as you can using your hamstring muscles. Slowly lower it down...