Exercise videos filmed by our therapists

 

Quadriceps foam rolling

  • Roll your entire thigh from the hip to just above the knee cap in small patches
  • Concentrate on the areas that feel the tightest
  • Perform on both the front of the leg and the side

Hip opener- hip flexor bias

  • In a half kneeling position, squeeze your glutes, tilting your pelvis under you
  • Push your hip slightly forward (without arching your back)
  • You should feel a stretch at the front of your hip- (if your quadriceps are very tight you will feel the stretch in the entire thigh

Hip opener- quad bias

  • In a half kneeling position, place your foot onto a stool or bench
  • Squeeze your glutes, tilting your pelvis under you
  • Push your hip slightly forward (without arching your back)

Glute release

  • To release your hip you can either use a lacrosse ball on the wall or by sitting on top of a soft ball
  • A soft ball is bigger and is easier to use when rolling on the floor
  • If you can, cross the leg you are working on over the other

Hamstring release

  • Use a soft ball to roll the back of your thigh
  • To make this mobilization more intense, lean onto your thigh and lift your leg up and down to floss the muscle

Hinge

  • Reach back with your hips until you feel a pull on the back of your legs
  • Keep your back straight

Squat

  • Reach back with your hips
  • Bend your knees and rotate them away from one another
  • Push your big toe down into the ground

Split squat

  • Lower slowly until your back knee almost touches the floor, then push back up
  • Both knees should be at a 90 degree angle at the bottom

Single leg squat

  • Reach back with your hips
  • Bend your knee but do not allow it to collapse inward

Cossack squat

  • Descend with most of your weight on one leg while keeping the other leg out straight and to the side

90-90

  • Lean forward while keeping your back straight
  • You should feel a stretch in the back of your hip or through your hamstring
  • Explore different angles to better mobilize the hips

Hip mobility in deep squat

  • Holding onto a poll or bench, slowly lower into a deep squat, keeping your low back flat
  • Push your knees out as far as you can

Hip rocking frog

  • Keep your back straight while rocking back and forth
  • Attempt to move your knees further apart as you become more comfortable in this position

Bridge

  • Set your core to flatten your back
  • Squeeze your glutes and push your hips until your knees, hips and shoulders form a straight line

Single leg deadlift

  • Reach your leg back as if to touch the opposite wall
  • Keep your hips level
  • Do not allow the knee of your standing leg to collapse inward

Foot release

  • Roll the ball from the base of your toes down to your heel
  • Start working first down your arch, then the middle of the foot, then the outside
  • Place your heel down and move the ball side to side, moving from the base of the toes, down to your heel

Calf release

  • Roll the entire length of your calf, turning your leg in and out to get both the inside and outside of the calf muscles
  • Pump your foot up and down to floss the muscle

Wall ankle mobilization

  • Stand and place both hands on a wall, with one foot forward and one foot back
  • Go up on the toes of the back foot to stretch the big toe then push the heel down
  • With the heel down on the ground, bend and straighten your knee

Ankle mobility in half kneel

  • In a half kneeling position, lean your body weight into your knee to mobilize the ankle

Ankle mobility in deep squat

  • Hold on to a pole or heavy weight and sink into a deep squat Pull yourself forward without lifting your heels up

Thoracic foam rolling

  • Warm up by rolling the area between your shoulders and your waist line
  • Next, place your hips down and lean over the roll as far back as you can without letting your neck or lower back arch back

Posterior cuff release

  • Place your arm across your body
  • Roll the back of your shoulder and down the edge of your shoulder blade

Lat release

  • Target the area just below to just above your armpit

Kneeling overhead mobility with bench

  • Shoulder bias- place your hands on the bench and keep your arms straight
  • Thoracic bias- place your elbows on the bench

Pec minor release

  • Hold your hand behind your back
  • Place a ball under your collar bone , in the fleshy part near your shoulder and drive it into the corner of the wall

Trap release

  • Place a ball at the base of the neck and drive it into the corner of the wall
  • You can roll the ball around your trap or pause on a spot and contract-relax

Half kneeling thoracic rotation

  • In a half kneeling position rotate through your torso as far as you can
  • Use your breath to get into a deeper position

Deep lunge with thoracic rotation

  • In a deep lunge, work on your hip mobility by pushing your knee out using your elbow
  • Work on your thoracic mobility by placing one hand on the ground and rotating

90 90 with thoracic rotation

  • In a 90-90 hip position, rotate away from your back leg
  • Use your breath to deepen the stretch

Thoracic bridges

  • From a crab hold position, push though one hand and the soles of your feet into a reverse bridge position
  • Stay active through your shoulders

Overhead pass overs

  • Place your hands on the dowel such that you are able to pass it overhead without bending your elbows

Band pull aparts

  • Squeeze your shoulder blades together , keep your elbows straight , thumbs facing in

Overhead press with foam roller

  • Press your arms into the roll as you move it up the wall
  • Lean in at your end range to increase the stretch

Scorpion

  • Lie flat on your stomach with your arms straight out to your sides and your feet together
  • Lift one leg off of the floor, crossing it over to your other side while twisting your hips until your foot touches the floor

Overhead press

  • Start by packing your shoulder- shoulder blade back and in
  • Reach overhead up and back as far as you can

Weight baring on shoulders, shoulder touches

  • Maintain a stable position through your shoulder , do not let it collapse

Crab holds

  • Keep pushing your hands into the ground to remain active through the shoulder complex

Bear crawl

  • Crawl forward starting with your right hand and your left foot following with the left hand and the right foot
  • Remain active through your shoulders

Hanging

  • Hold onto a bar or a set of rings and let your body hang
  • Strength goal: hanging for 60 sec

Row

  • Position your arms straight out in front of you with the with your palms down
  • Pull your elbows back while squeezing your shoulder blades back

Row with external rotation

  • Position your arms straight out in front of you with the with your palms down
  • Pull your elbows back while squeezing your shoulder blades back (forearms remain parallel with the floor)
  • Rotate your arms up until your forearms are perpendicular to the floor

Half kneeling row

  • Row with the arm on the same side of the front leg while squeezing the glute muscles on the opposite side
  • Concentrate on pulling with with your back rather than using your biceps

Bent over row

  • Hinge at your hips in the direction of the hand holding a kettlebell while lowering yourself to the ground
  • Keep your elbow locked out and keep your gaze on the kettlebell

Farmer walks

  • Keep your shoulder blades pulled together

Screwdrivers

  • Keep your elbow locked out, while slowly and with control rotating your shoulder in and out as far as possible

Arm bar

  • Keeping your elbow locked out, rotate your torso while keeping the weight overhead
  • Pull your shoulder blade down, packing the joint into a stable position

Turkish get up

  • Keep your elbow locked out and pull the loaded shoulder into its socket
  • Bend the knee on the side of the body that’s holding the kettlebell
  • Drive from the foot on the working side, roll up onto your elbow then roll up onto your hand
  • Squeeze your glutes and lift your hips off the ground and bring your leg under your body
  • Bring yourself into a lunge position then push yourself into a standing position

Windmill

  • Hinge at your hips in the direction of the hand holding a kettlebell while lowering yourself to the ground
  • Keep your elbow locked out and keep your gaze on the kettlebell

Front rack and overhead carry

  • Keep your shoulder in a packed position

Deadbug

  • Start in a brace position
  • Level 1: Alternate tapping each heel to the floor
  • Level 2: Alternate bringing your leg out straight to the floor
  • Level 3: Bring one leg and the opposite arm to the floor

Bird dog

  • Begin in a braced position
  • Lift one arm and the opposite leg without letting your back arch
  • Maintain hip level

Suitcase carry

  • Carry a weight on one side while keeping your shoulder blades pulled together
  • Keep your core engaged and do not allow your torso to bend sideways

Side plank

  • Keep your body in line and your core engaged

Copenhagen side plank

  • Keep your body in line and your core engaged

Palloff press

  • Press the cable/band away from your chest, fully extending both arms
  • Resist the band pulling you sideways

Tibialis anterior release

  • Position the ball on the front of your shin , just to the outside of your shin bone

Tibialis posterior release

  • Position the ball over the tender spots on the inside of your shin

Peroneal release

  • Position the ball over the tender spots on the outside of your shin

Wall ankle mobilization

  • Stand and place both hands on a wall, with one foot forward and one foot back
  • Go up on the toes of the back foot to stretch the big toe then push the heel down
  • With the heel down on the ground, bend and straighten your knee

Ankle mobility in half kneel

  • In a half kneeling position, lean your body weight into your knee to mobilize the ankle

Ankle mobility in deep squat

  • Hold on to a pole or heavy weight and sink into a deep squat
  • Pull yourself forward without lifting your heels up

Neck retractions

  • Keep your eyes pointing straight ahead, give yourself a double (Triple!) chin
  • You should feel stretch at the top of your neck

Wrist mobility

  • On your hands and knees, rock back and forth to stretch your wrists
  • Explore different angles of your wrist by placing your hands forward, sideways, and backwards
  • Place the back of your hand on the floor, and repeat the rocking motion
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