Author: drcara

This exercise will improve the extensibility of your inner thigh muscles and improve hip external rotation. Start on your hands and knees with your fingers

This exercise will improve the tissue extensibility throughout your calf muscles and fascia and is a great prep to do before stretching. Start in a

This exercise will improve the tissue extensibility throughout your thigh muscles and fascia and is a great prep to do before stretching. Start by sitting

This exercise will improve the flexibility of your wrist flexors. Start on your hands and knees with your palms flat on the floor and your

This exercise will improve stability and motor control of your neck flexors. Start by holding a piece of Theraband or Gray Cook Band in front

This exercise will improve the flexibility of your wrist extensors. Start on your hands and knees with the back of your hands flat on the

This exercise will improve stability and motor control of your neck rotators. Start by holding a piece of Theraband or a Gray Cook Band in

These nerve glides will mobilize and stretch the nerves in your lower body to reduce tension or irritation and improve range of motion. Level 1:

This exercise will improve your range of motion and flexibility throughout your calves and ankles. Lie on your back and hold the back of your

This exercise will improve your core strength, specifically the muscles that support the side of your spine and hips. Start on your right side with

This exercise will help improve the extensibility of your inner thigh muscles and improve hip external rotation. Start lying down on your back and bring

This exercise will improve internal rotation of your hips and extensibility of your sacral ligaments. Start by lying on your back with your knees bent.

This exercise will improve the mobility between your toes. Start by interlacing your fingers between each toe. Next, flex and extend the toes for one

This exercise will improve strength and mobility of your big toe. Start by rubbing the top of the big toe to stimulate the muscles for

This exercise will improve the mobility and flexibility between your big toe and little toes. Start by placing the band around both big toes and

This exercise will improve how your neck feels and moves. Start by holding a piece of Theraband or a Gray Cook Band in front of

This exercise will improve the strength and alignment of your big toe. Place a pen or stick by the side of your foot. Actively lift

This exercise will improve the strength of your foot intrinsics. Place a pen or stick under the middle of your foot. Try to lift the

This exercise will improve the active control of your toes. Start by trying to lift the big toe off the floor without lifting the other

This exercise will improve the strength and mobility of your little toes. Start by rubbing the skin on the top of your toes to stimulate

This exercise will improve flexibility throughout your inner thigh muscles. Start all the way up against the wall then turn yourself around and drop your

This exercise will help improve strength in your glutes. Start by lying on your left side against a wall. Press your right heel against the

Place a target with an X on the wall at eye level. Start with your feet shoulder width apart and move your head slowly, left

This exercise will strengthen your eye muscles and improve your vestibular function. Start with 2 sticks at arm’s length in front of you. Keeping your

This exercise will improve your gaze stabilization. Start by holding a stick at arms length in front of you and up high. Keeping your head

This exercise will strengthen your eye muscles by improving your eyes’ ability to track objects. Start by holding a stick at arms length out in

This exercise will strengthen your eye muscles by improving your eyes ability to rotate and move towards and away from objects. Start by holding a

This exercise will improve stability and mobility of your shoulders. You will need FMT tubing to complete this exercise. Start by placing the handles on

This exercise will improve flexibility and strength of your shoulders. Start by sitting back into your heels. Make a fist with your left hand and

This exercise will improve the range of motion of your shoulders. Start by lying down on your back with your hands more than shoulder width

This exercise will improve stability and motor control of your shoulders. Start by lying face down on the edge of your bed. Bring your left

This exercise will stretch the posterior capsule of your shoulder to improve internal rotation. Start by lying on your left side to stretch the left

This exercise will improve mobility at your ankle. Start in a half kneeling position with a pad under your left knee. Apply pressure on top

This exercise will improve strength throughout your oblique abdominal muscles. Start by lying on your back with your knees bent. Take a deep inhalation through

This exercise will improve stability throughout your spine. Start by lying on your back with your knees bent. Take a deep inhalation through your nose

This exercise will improve strength throughout your oblique abdominal muscles. Start by lying on your back with your knees straight and arms extended forward. Hold

This exercise will improve strength throughout your abdominals. Start by lying on your back with your knees straight and arms extended forward. Hold the Gray

This exercise will improve flexibility throughout your chest muscles and decrease C-posture. Start by lying on the foam roller vertically. Elongate your neck and adjust

This technique will improve extension throughout your thoracic spine. Start on your back with your knees bent. Place the foam roller under your mid back,

This technique will reduce tension and improve range of motion throughout your spine by its effects on the nervous system. Start by bending your knees

This technique will reduce tension and improve extensibility throughout the muscles in the back of your legs (hamstrings, calves) through its effects on the nervous

This technique will reduce tension and improve extensibility of your gluteal muscles through its effects on the nervous system. Start by sitting on the foam

This technique will reduce tension and improve extensibility throughout your quadriceps. Start with the foam roller at the top of your thighs and roll the

This self massage technique will reduce tension and improve tissue extensibility throughout your arches through its effects on the nervous system. Start by standing with

This exercise will improve the strength of your foot intrinsics. Start in standing and place your right heel on the ground. Spread your toes and

This exercise will improve mobility throughout your big toe. Start by standing and bringing the left foot behind you with the top of the toes

This exercise will improve flexibility throughout your spine, hip flexor and big toe. Start by bringing the left foot back with the heel elevated off

This exercise will improve flexibility throughout your pectoral muscles. Start in a doorway and bring your right foot forward and right arm back to the

This exercise will improve flexibility throughout your hamstrings. Stand with your feet shoulder-width apart. Rotate or tip your pelvis forward, shift your hips back and

This exercise will improve mobility throughout your foot and ankle. Start by kneeling and bringing your right foot underneath your body. Your heel should be

This exercise will improve mobility and strength throughout your hip rotators. Start in the 90/90 position with your right leg in front. While maintaining good

This exercise will develop power, strength and mobility throughout your core and hips required to change positions from sitting to kneeling. Start in a modified

This exercise will improve mobility throughout your spine and hips. Start by sitting on the ground. Bring your left leg forward with your knee and

This exercise will improve global stability by increasing strength and motor control of your rotary trunk stabilizers. Start by lying flat on your back with

This exercise will improve mobility throughout your spine and hips. Start in the 90/90 position with your right leg forward and left leg back. First,

This exercise will improve the flexibility of your sternocleidomastoid muscle. Start by bringing your right hand behind your back and side bend your head to

This exercise will improve the flexibility of your upper trapezius muscles and posture. Place your right hand behind your back and tilt your head to

This exercise will reduce forward head posture, neck tension and improve flexibility of your suboccipital muscles. When your head comes forward in a forward head

This exercise will improve flexibility throughout your neck. In a seated position, place your right hand behind your back. Rotate your head to the left

This exercise will improve flexibility throughout your neck. In a seated position, place one hand on top of your sternum and the other hand on

This exercise will improve mobility and stability throughout your spine and hips. Start on all fours with your hands and knees shoulder width apart. Spread

This exercise will improve stability throughout your upper body and core muscles. Start on all fours with your hands and knees shoulder width apart. Spread

This exercise will improve your upper body strength, balance and posterior chain. Start by sitting on the floor with your knees bent and your hands

This is a great exercise to help increase flexibility throughout your hamstrings. Start by lying on your back and holding the back of your right

This exercise will improve your ability to isolate and engage your gluteal muscles. Lie on your back and place one hand under each buttock. Contract

This exercise will help improve mobility throughout your spine and shoulders. Start in a kneeling position and shift your weight back into your heels. Extend

This is a Level 1 exercise that helps improve stability throughout your spine. Start on your back with your knees bent. Take a deep inhale

This exercise will help improve mobility throughout your lower spine along with control of your pelvis. Start on your hands and knees with fingers spread

This exercise will help improve mobility throughout your entire spine and pelvis. Start on your hands and knees with fingers spread apart, knees shoulder width

This exercise will help you optimize the use of your diaphragm muscle to gain mobility and stability throughout your thorax and spine. Start by lying

This exercise will help you improve mobility at the ankle for better balance and squatting. Start by kneeling to the ground with your one leg

This stretch will help improve mobility of your toes and extensibility of your plantar fascia. Start by kneeling with your toes under. Shift your weight

This is a great exercise to help lengthen your hip flexors and regain better pelvic posture. Start in a half-kneeling position with your right foot

This exercise will help improve mobility and flexibility throughout your upper spine, shoulder and pectoral muscles. Start by lying on your right side and flex

This exercise will help improve rotation throughout your hips. Keep the feet a little wider than shoulder width apart and rotate both knees to the

This exercise will help improve mobility throughout your hips. Start on your back with your knees bent. Bring your right ankle on top of the

This exercise will help improve flexibility throughout your hip flexors. Start in half kneeling with your right foot forward and left knee down with the

This exercise is designed to improve strength throughout your hip extensors (gluteals). Start on your back with your knees bent, feet away from your buttocks

This exercise will help develop strength of your hip extensors (gluteals). Start on your back with your knees bent, feet away from your buttocks and

This exercise will help improve strength of your core muscles to provide low back stability. Start on your hands and knees with your fingers spread,

This exercise will help you gain core stability. As you move your upper and lower body, you will improve your mobility in your hips and

This exercise will help develop strength of your hip extensors (gluteals). Start on your back with your knees bent with your feet away from

Balance/Vestibular

Author: drcara

Crab Holds

Dynamic Hamstring

Deer in Headlights

Child’s Pose

Supine March

Lower Spine Cat and Camel

Full Spine Cat and Camel

Crocodile Breathing

Half Kneeling Ankle Stretch

2 Minute Toe Stretch

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Free Resources