Exercise Library
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Neck Protraction - AROM
HOW : Start in an upright seated position. Use the deep neck muscles to push your head forwards and then backwards without moving your shoulders or upper body. FEEL : You should feel the deep neck muscles working to move your head forwards and backwards....
Stop Waking Up with Numb Hands
TIMESTAMPS ⏱ 0:00 Intro 1:26 Sidelying Bookopeners 2:26 Median Nerve Slider 3:38 Ulnar Nerve Slider 4:17 Pillow Position 5:09 Sleeping Position It's happened to all of us, we wake up and our hands feel as if they have disappeared, but why? Join us as we...
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...
Single Leg Pallof Press - Outside Leg
HOW : Attach a resistance band to something at about waist height. Have the attachment of the band at one side and grab onto it with both hands. Shift all of your weight to the outside leg. Lift up and bend the inside knee and...
Single Leg Pallof Press - Inside Leg
HOW : Attach a resistance band to something at about waist height. Have the attachment of the band at one side and grab onto it with both hands. Shift all of your weight to the inside leg. Lift up and bend the outside knee and...
Seated Knee Flexion - AAROM
HOW : Begin in an upright seated position in a chair or stool. Your feet positioning may vary depending on your knee range of motion. Pull your foot back and bend your knee. Hold this and perform going backwards and forwards for the prescribed amount...
Seated Hip Abduction - Band
HOW : Begin in an upright seated position in a chair or stool. Place a looped resistance band around your thighs just above the knees. From here, push out against the band feeling the muscles in the side of your hips. FEEL : You should...
Seated Diaphragmatic Breathing
HOW : Start in an upright seated position. Place one hand on your chest, and the other on your stomach. Work on pushing air in and out of your stomach feeling it rise under your hand. Perform this for the prescribed amount of time or...
Neck Side Bend - AROM
HOW : Start in an upright seated position. Without moving your upper body, tilt the top of your head to one side. Think about bringing your ear down to your shoulder. FEEL : You should feel your neck muscles working. COMPENSATION : Don’t rotate your...
Neck Rotation - AROM
HOW : Start in an upright seated position. Without moving your upper body, look to the either side while only using your neck muscles to move your head and not your shoulders or trunk. Perform to whatever side is prescribed. FEEL : You should feel...