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Half Kneeling Ankle Rocking

Exercise Library, Foot/Ankle
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 on the ground to start. Then, shift your body weight forward so the knee comes to the floor and then shift back. Rock forward and…

90/90 Get Ups

Exercise Library, Hip, Spine/Core
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 90/90 sitting position with your right leg in front and left leg behind. Squeeze your glutes, drive your hips forward and raise to tall kneeling.…

90/90 Hip Stretch with Knee and Foot Lifts

Exercise Library, Hip
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 posture, lift the left knee up as much as you can and then lower down to the floor. Repeat 20 repetitions on both sides. Now,…

90/90 Hip Stretch Level 2

Exercise Library, Hip, Spine/Core
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 hip angles positioned at 90 degrees. Bring the right leg behind with your knee and hip angles also positioned at 90 degrees. Position your pelvis…

90/90 Hip Stretch Level 1

Exercise Library, Hip, Spine/Core
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 hip angles positioned at 90 degrees. Bring the right leg behind with your knee and hip angles also positioned at 90 degrees. Position your pelvis…

Rolling All Patterns

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 your arms extended above your head and legs straight. Lift your right leg across your body and roll over without using your hands or upper…

90/90 Oblique Stretch

Exercise Library, Hip, Spine/Core
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, rotate your torso to the right and shift your body weight forward onto your forearms. Take 5 slow deep breaths. Then extend the left arm,…

SCM Stretch

Exercise Library, Neck
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 the left. Then, turn your chin and eyes to look up and hold for 5 deep breaths. If you start to feel pain in the…
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