Video Tag
prone
4 Way Hip
HOW: Start first by squeezing your entire thigh, trying to fully straighten your knee, hold this position. Then either start on your back and lift your leg up in the air; lie on the opposite side of the leg and lift your leg up in...
Adductor Foam Rolling
Follow along with the video to learn how to roll out your Adductors! This muscle group attaches onto the pelvis which is what your low back sits on, so you can see how tightness here may influence your low back! You only need to spend...
Quadriceps Foam Rolling
Follow along with the video to learn how to roll out the front part of your thigh! You want to avoid any bony landmarks like your actual hip bone and knee. Essentially roll the entire area between those bones. You only need to spend a...
TFL And IT Band Foam Rolling
Follow along with the video to learn how to roll out your TFL, IT band, and lateral thigh muscles! You want to avoid any bony landmarks your hip bone and knee bone. Essentially roll the entire area between those bones. You only need to spend...
Prone Quad Stretch - Strap
HOW: Lay face down with a towel or strap around your ankle. Use the strap to pull your ankle towards your butt. Make sure to keep the pelvis tilted posterior (tucking your tailbone to keep a flat low back) while performing this stretch. FEEL: You...
Prone Superman Hold
HOW: Start by lying on your stomach on the floor. Using your back muscles, slowly lift your feet and hands away from the floor. The goal is to hover in a superman position for the prescribed amount of time. The more of your upper and...
Prone Hip Internal Rotation - Band
HOW: Start by lying on your stomach with a band around your ankles. Bend your knees to approximately 90 degrees. Keeping your core tight, slowly try to separate the band with your ankles. FEEL: You should feel the muscles deep in your hip working to...
Prone Hamstring Curl
HOW: Start by lying on your back. Keeping your core engaged, slowly lift only one leg away from the floor by bending your knee and bringing your heel towards your hips. The closer you get towards your hips, the harder the exercise will be. FEEL:...
Prone Hamstring Curl - Block
HOW: Start by lying on your back with a yoga block or some other firm object in between your feet. Keeping your core engaged, squeeze the block between your feet. Now while maintaining that squeeze on the block, slowly curl your knees towards your hips,...
Prone Hamstring Curl - Band
HOW: Start by lying on your stomach with a band between your ankles. Keeping your core engaged, slowly lift only one leg away from the floor by bending your knee and bringing your heel towards your hips. The closer you get towards your butt, the...