Category: Foot/Ankle

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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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,

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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,

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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,

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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

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

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Exercise Library

Interlaced Toe Circles

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

Exercise Library

Big Toe Press and Lift

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

Exercise Library

Toe Stretch with Band

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

Exercise Library

Big Toe Side Reaches

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

Exercise Library

Arch Lifts

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

Exercise Library

Big and Little Toe Lifts

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

Exercise Library

Little Toes Press and Lift

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

Exercise Library

Half Kneeling Calf Stretch

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

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Lacrosse Ball Under Foot

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

Exercise Library

Toe Spread Reaches

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