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Exercise videos filmed by our therapists
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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
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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
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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)
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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
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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
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Hinge
- Reach back with your hips until you feel a pull on the back of your legs
- Keep your back straight
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Squat
- Reach back with your hips
- Bend your knees and rotate them away from one another
- Push your big toe down into the ground
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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
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Single leg squat
- Reach back with your hips
- Bend your knee but do not allow it to collapse inward
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Cossack squat
- Descend with most of your weight on one leg while keeping the other leg out straight and to the side
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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
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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
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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
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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
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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
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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
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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
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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
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Ankle mobility in half kneel
- In a half kneeling position, lean your body weight into your knee to mobilize the ankle
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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
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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
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Posterior cuff release
- Place your arm across your body
- Roll the back of your shoulder and down the edge of your shoulder blade
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Lat release
- Target the area just below to just above your armpit
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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
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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
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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
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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
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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
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90 90 with thoracic rotation
- In a 90-90 hip position, rotate away from your back leg
- Use your breath to deepen the stretch
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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
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Overhead pass overs
- Place your hands on the dowel such that you are able to pass it overhead without bending your elbows
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Band pull aparts
- Squeeze your shoulder blades together , keep your elbows straight , thumbs facing in
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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
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Scorpion
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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
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Overhead press
-
Start by packing your shoulder- shoulder blade back and in
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Reach overhead up and back as far as you can
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Weight baring on shoulders, shoulder touches
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Maintain a stable position through your shoulder , do not let it collapse
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Crab holds
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Keep pushing your hands into the ground to remain active through the shoulder complex
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Bear crawl
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Hanging
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Row
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Row with external rotation
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Half kneeling row
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Bent over row
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Farmer walks
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Keep your shoulder blades pulled together
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Screwdrivers
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Keep your elbow locked out, while slowly and with control rotating your shoulder in and out as far as possible
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Arm bar
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Turkish get up
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Keep your elbow locked out and pull the loaded shoulder into its socket
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Bend the knee on the side of the body that’s holding the kettlebell
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Drive from the foot on the working side, roll up onto your elbow then roll up onto your hand
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Squeeze your glutes and lift your hips off the ground and bring your leg under your body
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Bring yourself into a lunge position then push yourself into a standing position
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Windmill
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Front rack and overhead carry
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Keep your shoulder in a packed position
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Deadbug
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Start in a brace position
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Level 1: Alternate tapping each heel to the floor
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Level 2: Alternate bringing your leg out straight to the floor
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Level 3: Bring one leg and the opposite arm to the floor
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Bird dog
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Suitcase carry
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Side plank
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Keep your body in line and your core engaged
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Copenhagen side plank
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Keep your body in line and your core engaged
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Palloff press
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Tibialis anterior release
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Position the ball on the front of your shin , just to the outside of your shin bone
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Tibialis posterior release
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Position the ball over the tender spots on the inside of your shin
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Peroneal release
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Position the ball over the tender spots on the outside of your shin
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Wall ankle mobilization
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Stand and place both hands on a wall, with one foot forward and one foot back
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Go up on the toes of the back foot to stretch the big toe then push the heel down
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With the heel down on the ground, bend and straighten your knee
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Ankle mobility in half kneel
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In a half kneeling position, lean your body weight into your knee to mobilize the ankle
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Ankle mobility in deep squat
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Neck retractions
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Wrist mobility
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On your hands and knees, rock back and forth to stretch your wrists
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Explore different angles of your wrist by placing your hands forward, sideways, and backwards
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Place the back of your hand on the floor, and repeat the rocking motion
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