Exercise Library
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Tall Side Plank
HOW : Begin on your side for this exercise. From here, push through the outside of your foot and your hand as you push up into a tall plank position with your hand directly under your shoulder, elbow straight, and your hips forward and stable....
Standing Hip Mobilization - Internal Rotation, Box
HOW : Begin in a standing position with the inside of the knee closest to the elevated surface resting on the elevated surface. From this position, take your foot and bring it out to encourage further hip internal rotation. Then, sit back into your hip...
Shoulder Flexion Wall walk
HOW : Begin facing a wall with your finger tips resting on the wall in front of you. Slowly walk your fingertips up the wall as your arm goes into forward flexion. Once you reach the top of the motion, slowly walk your fingers back...
Shoulder Abduction Wall Walk
HOW : Begin facing perpendicular to the wall with your finger tips resting on the wall. From this position, slowly walk your fingers up the wall as your arm goes into abduction. Once you reach the top of the motion, slowly walk your fingers back...
Seated Hip Internal Rotation - Band
HOW : Begin in a seated position with a band looped around your ankles and a foam roll between your legs. From here, pull one foot out to the side keeping your knee bent and initiating the movement from the internal rotators of the hip...
Seated Calf Raise - Off Step, Quick
HOW : Begin in a seated position with your toes resting on a slightly elevated surface with some form of padding resting on your knee and a weight resting on that padded surface. From here, you are going to quickly push up onto your toes...
Seated Ankle Dorsiflexion - AAROM
HOW : Begin in a seated position with one foot resting on a slider/towel. From this position, slowly slide your heel back as if tucking your foot under the chair. Keep your heel flat against the ground as you slide back to encourage ankle dorsiflexion...
Quadruped Position - Isometric Hold
HOW : Begin in an all fours position with your hands directly under your shoulders and your knees directly under your hips. From here, perform a small chin tuck as you think about pushing your hands into the ground slightly to engage the shoulder girdle....
QL Soft Tissue Mobilization-Lacrosse Ball
HOW : Begin laying on your back with a tennis ball or lacrosse ball positioned at the top of one of your hips and your lower thoracic and lumbar spine. From this position, gently roll onto the lacrosse ball providing a level of pressure that...
Prone Shoulder Extension- AAROM, Dowel
HOW : Begin laying on your stomach holding a dowel with both hands and palms facing down. From this position, lift the dowel up off your hips initiating the movement by thinking about pulling apart the dowel to further assist with shoulder extension. FEEL :...