Standing Inner Thigh Band Stretch: With one hand supporting on a wall, cross the feet with your weight placed on the outside of the back foot which is the one closest to the wall. Lean towards the wall while pushing the hip away from the wall, feeling a stretch along the outside hip and the […]
CONTINUE READINGKneeling Lunge Hip Flexor Stretch: Lunge forward, keeping the low back arched and the back knee and toes on the ground. Make sure the knee doesn’t go beyond the toes. The stretch should be felt along the front of the hip of the leg being stretched backwards. Stretch the arm on the back leg side […]
CONTINUE READINGSeated Pelvic Tilts: Begin seated in a slouched position, move to an upright posture by pushing the belly forward, the chest up, and over-arching the low back. The pelvis will tilt forward and back during this movement. Repeat movement in repetitions. Seated Forward Low Back Stretch: In a seated position, grasp the knees with both […]
CONTINUE READINGCat and Camel Stretch: On hands and knees on a flat surface. First arch the back like an angry cat, then drop the belly towards the ground so the back stretches downward like the angle between the humps of a Bactrian camel. Seated Quadratus Lumborum Stretch: Seated upright (no slouching) with hands behind the head. […]
CONTINUE READINGShoulder Rolls: Move shoulders forward, then up, then up, then back while squeezing the shoulder blades together, then press them down towards the ground in a circular manner. Repeat in the opposite direction. Shoulder Pendulum Swing: Bent forward (back straight) and arm dangling towards the ground, gently swing the arm in a pendulum arc. Repeat […]
CONTINUE READINGLat Back Stretch: Grasp a stable object (like a door jamb) in front of and above the head. Lean forward and slightly turn towards the side you’re stretching. You should feel it along the back of the armpit and down your side. Internal Rotation Shoulder Stretch: Bring the hand up behind the low back, palm […]
CONTINUE READINGRear Shoulder Raise with Therapy Band: Bent forward with the back straight while hinging at the hips, stabilize the upper body by placing a hand on stable object. With the feet on one end of the therapy band and grasping the other end with the free hand, arm hanging in front of the thighs. Elevate […]
CONTINUE READINGDumbbell Overhead Press (seated or standing): Grasping dumbbells, at about ear level, palms facing forward, press them up overhead till the arms are straight. Chest Press with Therapy Band: Grasping each end of a therapy band with the center wrapped under the armpits and around the mid back, press the hands forward slowly and evenly. […]
CONTINUE READINGTherapy Band Side Raise: Standing with one end of the therapy band under a foot and the other end wrapped around the opposite hand. Raise the arm straight out to the side parallel to the ground. Slowly lower the arm and then repeat. Scaption with Therapy Band: Stepping on one end of the therapy band […]
CONTINUE READINGBack Saving Moving from Lying to Sitting: Roll from your back to your side, keeping your knees bent and your shoulders and hips in alignment. Dangle the feet and lower legs off the side of the bed, and the push off using your arms while keeping your back straight and using your legs as a […]
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