Improve Your Health from Home

Listed below are some of my favorite exercises that you can easily do from the comfort of your own home. More exercises will be listed soon and I am excited to start uploading video tutorials in the near future as well!

1) PRI Exercises

1) Standing Posterior Capsule Stretch
  1. Place your left foot behind you on a 2 to 6-inch block or step.
  2. Keeping both feet flat, slowly shift your left hip back. Keep your weight through your left mid-foot/heel.
  3. Rotate your trunk to the left by reaching for your left knee with your right hand. You should feel a stretch on the outside of your left hip (buttock). Pull your left knee in slightly and feel your left inner thigh engage.
  4. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth.
  5. Relax and repeat 4 more times. 
_1-1__standing_posterior_capsule_stretch.pdf
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2) Right Sidelying Respiratory Left Adductor Pull Back
  1. Lie on your right side with your feet on a wall with your hips and knees at a 90- degree angle, ankles and knees together and your back rounded. Place a pillow under your head and keep your back and neck relaxed.
  2. Place an appropriate size bolster between your feet and a towel between your knees. Your left knee should be lower than your left hip and ankle.
  3. Push your right foot into wall.
  4. Begin by inhaling slowly through your nose as you pull back your left leg.
  5. Exhale through your mouth as you squeeze your left knee down into the towel for 3 seconds.
  6. Inhale again as you pull back your left leg further. You should begin to feel your left inner thigh engage.
  7. Exhale and squeeze your left knee down.
  8. Continue the sequence until you have completed 4-5 breaths in and out. Attempt to pull back your left leg further each time you inhale.
  9. Relax your knees back to the starting position and repeat the sequence 4 more times. 
_1-2__right_sidelying_respiratory_left_adductor_pull_back.pdf
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3) 90-90 Supported Hip Shift with Hemibridge and Balloon
  1. Lie on your back with your feet flat on a wall and your knees and hips bent at a 90- degree angle.
  2. Place a 4-6 inch ball between your knees.
  3. Place your right arm above your head and a balloon in your left hand.
  4. Inhale through your nose and as you exhale through your mouth, perform a pelvic tilt so that your tailbone is raised slightly off the mat. Keep your low back flat on the mat. Do not press your feet flat into the wall instead dig down with your heels.
  5. Shift your left knee down so that it is below the level of your right without moving your feet and press your left knee into the ball. You should feel your left inner thigh engage.
  6. With your left knee shifted down, take your right foot off the wall. You should feel the back of your left thigh engage. Maintain this position for the remainder of the exercise.
  7. Now inhale through your nose and slowly blow out into the balloon.
  8. Pause three seconds with your tongue on the roof of your mouth to prevent airflow out of the balloon.
  9. Without pinching the neck of the balloon and keeping your tongue on the roof of your mouth, inhale again through your nose.
  10. Slowly blow out as you stabilize the balloon with your hand.
  11. Do not strain your neck or cheeks as you blow.
  12. After the fourth breath in, pinch the balloon neck and remove it from your mouth. Let the air out of the balloon.
  13. Relax and repeat the sequence 4 more times. 
_1-3__90-90_supported_hip_shift_with_hemibridge_and_balloon.pdf
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4) Seated Left Adductor Pull Back
  1. Sit in a chair with your knees at or above hip level and round out your back.
  2. Place a ball between your knees.
  3. Round out your back and roll your pelvis back, feeling your “sit bones.”
  4. Without moving your feet, shift your left knee back or your right knee forward. You should feel the back of your left thigh engage.
  5. Keeping your left knee shifted back, gently press your left knee into the ball. You should feel the muscles in your left inner thigh engage.
  6. Hold this position while you take 4-5 breaths, in through your nose and out through your mouth.
  7. Relax and repeat 4 more times. 
_1-4__seated_left_adductor_pull_back.pdf
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5) Left Sidelying Resisted Right Glute Max
  1. Lie on your left side with your hips and knees bent at a 60-90-degree angle.
  2. Place your ankles on top of a 3-5 inch bolster and place your feet firmly on a wall.
  3. Place tubing around both thighs slightly above your knees.
  4. Shift your right hip forward until you feel a slight stretch or pull in your left outside hip.
  5. Keeping your feet on the wall, raise your right knee keeping it shifted forward. You should feel your right outside hip (buttock) engage.
  6. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth.
  7. Relax and repeat 4 more times.
_1-5__left_sidelying_resisted_right_glute_max.pdf
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6) Standing Wall Supported Reach
  1. ​Stand facing away from a door, and place your heels 7-10 inches from the wall.
  2. Stand up straight with a ball between your knees and feet shoulder width apart.
  3. Bring your arms out in front of you as you round out your back, performing a pelvic tilt so your lower back (mid-back and down) is flat on the wall.
  4. Squat down slightly as you squeeze the ball.
  5. Keeping your lower back flat on the wall, inhale through your nose.
  6. As you exhale through your mouth, reach your arms forward and down so your upper back comes off the wall (your lower back should stay flat on the wall).
  7. Hold your arms steadily in this position (reach), as you inhale through your nose again and expand your upper back. You should feel a stretch in your upper back.
  8. Exhale and reach further forward. You should feel the muscles on the front of your thighs and outer abdominals engage.
  9. Repeat this breathing sequence for a total of 4-5 deep breaths, in through your nose and out through your mouth.
  10. Slowly stand up by pushing through your heels, keeping your lower back flat on the wall.
  11. Relax and repeat 4 more times. 
_1-6__standing_wall_supported_reach.pdf
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7) Squatting Bar Reach
  1. Position yourself behind a door frame, and place the bar on the outside of the frame as pictured above.
  2. Keep your feet shoulder width apart and pointing straight ahead.
  3. Round out your back as you tuck your bottom under you.
  4. Keep your weight through your heels and hold onto the bar as you slowly squat down keeping your back rounded. Squat as much as you can without letting your heels come off the floor.
  5. Hold this position for 4-5 deep breaths in through your nose and out through your mouth. Attempt to fill or expand your upper back chest wall with air on each inhalation.
  6. On the final exhale, slowly stand up by pushing through your heels and keeping your back rounded.
  7. Relax and repeat 4 more times. 
_1-7__squatting_bar_reach.pdf
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8) Standi​ng Right Lunge with Right Trunk Rotation in High Guard
  1. Place your left knee on a 6-10 inch block and your right leg in front of the block with your knee and hip bent and your foot flat.
  2. Round your back and raise both arms slightly below shoulder level with your elbows bent at a 90-degree angle and your forearms together.
  3. Maintaining contact with your right shoe arch, bring your left heel to the floor as you lift your knee off the block.
  4. Attempting to keep your left heel down, shift your body weight forward onto your right leg as you bring your left knee toward the block. Maintain contact with your right shoe arch as you move your body weight onto your right leg.
  5. Keeping your back rounded, rotate your trunk to the right by moving your right arm away from your left. You should feel the muscles on the front of your right thigh and right outside hip (buttock) engage.
  6. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth.
  7. Relax and repeat 4 more times.

Option:
  1. Perform steps 1-5.
  2. Bring your right arm back to your left.
  3. Slowly shift back as your left knee moves away from the block.
  4. Continue lunging forward and back 10 times.
  5. Relax and repeat 2 more times
_1-8__standing_right_lunge_with_right_trunk_rotation_in_high_guard.pdf
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9) Seated Bar Reach
  1. Sit in a chair with your feet flat and your knees at or slightly above hip level.
  2. Place a bar on the outside of a door frame and hold onto the bar slightly below shoulder level.
  3. Inhale through your nose and exhale through your mouth as you round your back by taking up the slack in your arms and rolling your pelvis back so your bottom is tucked under you. You should feel a stretch across your back.
  4. Hold this position while you take 4 to 5 breaths, in through your nose and out through your mouth. Try to fill up the back of your chest wall with air upon each inhalation.
  5. Relax and repeat 4 more times.
_1-9__seated_bar_reach.pdf
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10) Standing Supported Passive Left AF IR
  1. Stand facing a table, desk or a counter top.
  2. Place a 2-inch block underneath your left foot.
  3. Place your right foot on the ground ahead of your left.
  4. Round out your back and place both hands on the surface.
  5. Shift your left hip back so that your pant zipper is towards your left big toe. Slightly bend your left knee. You should feel a stretch in your left outer hip (buttock). The majority of your weight should be on your left leg, through your left mid-foot/heel.
  6. Further round out your back by placing both forearms onto the surface.
  7. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth, filling the back of your chest wall with air upon inhalation.
  8. Relax and repeat 4 more times. 
_1-10__standing_supported_passive_left_af_ir.pdf
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11) Standing Supported Passive Left AF IR with Right Trunk Rotation
  1. Stand facing a desk or a counter top.
  2. Place a 2-inch block underneath your left foot.
  3. Place your right foot on the ground slightly in front of your left. Position yourself so that the weight of your body is distributed equally between both feet.
  4. Round out your back and place both hands onto the surface.
  5. Shift your left hip back so that your pant zipper is towards your left big toe. Slightly bend your left knee. You should feel a stretch in your left outer hip (buttock). The majority of your weight should now be on your left leg, through your left mid- foot/heel.
  6. Sidebend your trunk to the left, bringing your left shoulder lower than your right.
  7. Staying sidebent to the left, begin to orient your trunk to the right by reaching across the midline of your body with your left arm. Place your left forearm on the table and keep your right arm straight. You should begin to feel your left abdominal wall engage.
  8. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth, filling your right chest wall with air.
  9. Relax and repeat 4 more times. 
_1-11__standing_supported_passive_left_af_ir_with_right_trunk_rotation.pdf
File Size: 134 kb
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12) Standing Supported Right Step Around with Right Quadratus Lumborum Stretch and Right Apic​al Expansion
  1. Place a dowel or stick in your right hand.
  2. Keeping your left toes pointed straight ahead, cross your right foot in front of your left making a “T” with your feet.
  3. Slightly bend your knees and shift your left hip back.
  4. Inhale through your nose and exhale through your mouth as you begin to round out your trunk.
  5. Keeping your right arm out to the side, reach for your right toes with your left hand.
  6. Maintaining the above position, inhale again through your nose, filling your right chest wall with air.
  7. Exhale and hold this position. You should feel a stretch through your hips, back and right chest wall.
  8. Continue this sequence of breathing until you have taken 4-5 deep breaths, in through your nose and out through your mouth.
  9. Relax and repeat 4 more times. 
_1-12__standing_supported_right_step_around_with_right_quadratus_lumborum_stretch_and_right_apical_expansion.pdf
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13) Standing Supported Right Knee Flexion with Left Hip Approximation
  1. Stand against a desk or counter, and place your right foot on a 2-inch block.
  2. Place your hands on the surface in front of you and round your back.
  3. Maintaining contact with your right arch, begin to straighten your right knee as you raise your left foot off the floor.
  4. Keeping your left leg straight, hike your left hip up above the level of your right as you sidebend your trunk to the left. Your left foot will be higher than your right. You should feel your left inner thigh engage.
  5. Keeping your left hip hiked, slowly begin to lower your left foot toward the floor by bending your right knee.
  6. Continue lowering your left foot until it is about an inch from the floor. You should continue to feel your left inner thigh, along with the muscles on the front of your right thigh and right outer hip (buttock) engage.
  7. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth.
  8. Relax and repeat 4 more times. 
_1-13__standing_supported_right_knee_flexion_with_left_hip_approximation.pdf
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14) Left Sidelying Knee Toward Knee
  1. 1. Lie on your left side with your hips and knees at a 90-degree angle, your feet on the wall, knees together and back rounded. Place a pillow under your head and keep your back and neck relaxed.
  2. Place a small bolster under your ankles and under your left side.
  3. Press your left hip down into the table so that your right hip moves toward the wall. You should feel your left abdominals engage as you lift up away from the towel roll.
  4. Push your bottom foot into the wall and shift your right knee forward so that it is ahead of your left.
  5. Keeping your right knee shifted forward and your left hip down, lift up or turn “out” your upper thigh. You should feel your right outside hip (buttock) engage.
  6. Then lift up or turn “in” your lower thigh high enough that is clears the mat but not to the point of touching your right knee. You should feel your left inner thigh and left outer hip (buttock) engage.
  7. Hold this position as you take 4-5 deep breaths, in through your nose and out through your mouth.
  8. Relax and repeat 4 more times. 
_1-14__left_sidelying_knee_toward_knee.pdf
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15) Left Sidelying Left Flexed FA Adduction with Right Extended FA Abduction and Left Abdominal Co-Activation
  1. Lie on your left side and place a 2-3 inch bolster under your left abdominal wall and 1-2 pillows under your head so that your neck is slightly sidebent to the right.
  2. Place a crate or a stool that is about 13 inches in height under your right ankle and bend your left knee. Your right ankle, hip and shoulder will be lined up.
  3. Inhale through your nose and as you exhale through your mouth, reach down toward the wall with your right leg.
  4. Push your left hip down firmly into the mat and try to arch your left abdominal wall. You should feel your left abdominal wall engage as you lift up away from the towel roll.
  5. With your left abdominal wall engaged and your right leg reaching down, push the outside border of your left foot down into the mat and “turn” your left knee up. You should feel your left inner thigh and left outer hip (buttock) engage.
  6. With your left inner thigh engaged, attempt to pick your right foot off of the stool with your foot turned out to the side. You should feel your right outer hip (buttock) engage.
  7. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth.
  8. Relax and repeat 4 more times.
_1-15__left_sidelying_left_flexed_fa_adduction_with_right_extended_fa_abduction_and_left_abdominal_co-activation.pdf
File Size: 157 kb
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16) Retro Stairs
  1. 1. Stand with your heels placed in front of 6-inch stairs and point your toes forward.
  2. Advance your left foot on the first step keeping your feet neutral or parallel with each other.
  3. Shift your hip back and to the left as you place your weight through your left mid-foot/heel. Your zipper line should be lined up over your left great toe. Keep your left knee pulled in slightly.
  4. Keep your back rounded.
  5. Begin lifting your right leg to the step keeping your weight shifted over to the left. You should be using your left leg to advance yourself to the next step by pushing slowly through your left mid-foot/heel.
  6. Continue to advance up the stairs until you have completed 1 flight always leading with your left foot. You should feel your left outer hip (buttock) engage.
  7. Relax and perform 1-2 more flights (10-12 steps).
  1. Stand with your heels placed in front of 6-inch stairs and point your toes forward.
  2. Advance your right foot on the first step keeping your feet neutral or parallel with each other.
  3. Shift your hip back and to the right as you place weight through your right mid-foot/heel. Your zipper line should be lined up over your right great toe.
  4. Keep your back rounded.
  5. Begin lifting your left leg to the step keeping your weight shifted over to the right. You should be using your right leg to advance yourself to the next step by pushing slowly through your right mid-foot/heel.
  6. Continue to advance up the stairs until you have completed 1 flight always leading with your right foot. You should feel your right outer hip (buttock) engage.
  7. Relax and perform 1-2 more flights (10-12 steps).
_1-16__retro_stairs.pdf
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17) Retro ​Stairs with Resisted Glute Max
  1. Stand with your heels in front of 6-inch stairs, and place a band above your knees.
  2. Advance your right foot on the first step, turn your heel slightly out and firmly place your entire foot flat on the step.
  3. Shift your right hip back as you place weight through your right arch. Your zipper line should be lined up over your right great toe.
  4. Push through your right mid-foot and arch to slowly raise your left foot off of the ground, keeping your left toes pointed straight or slightly inward.
  5. Continue to slowly raise your left foot as you feel the top of your right thigh and right outside hip (buttock) engage.
  6. Advance your left foot to the step behind you keeping your right thigh and outside hip (buttock) engaged.
  7. Place your left toes down first and then make contact with your heel.
  8. Shift your left hip back as you place weight through your left mid-foot/heel. You should feel a stretch in your left outside hip (buttock).
  9. Hold this position while you take 4-5 deep breaths, in through your nose and out through your mouth.
  10. Advance your right foot to the step your left foot is on by pushing through your left mid-foot/heel. You should feel your left outside hip (buttock) engage.
  11. Repeat the entire sequence until you have completed 10-12 steps.
  12. Relax and perform 1-2 more times. 
_1-17__retro_stairs_with_resisted_glute_max.pdf
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18) all four single leg right glute max
  1. Position yourself on your hands and knees with your back rounded.
  2. Shift your body weight forward so your nose is over your fingertips. You should feel your outer abdominals engage.
  3. Go down on your left forearm and straighten your left leg behind you, keeping your left foot turned in.
  4. You should feel the muscles on your right outer hip (buttock) and the back of your left thigh engage.
  5. Hold this position for 4-5 deep breaths, in through your nose and out through your mouth.
  6. Relax and repeat 4 more times.
_1-18__all_four_single_leg_right_glute_max.pdf
File Size: 106 kb
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19) Supine Hooklying T8 Extension
  1. ​Lie on your back with your feet on a 2-inch block.
  2. Inhale through your nose and as you exhale through your mouth, push down with your heels and perform a pelvic tilt so that your tailbone is raised slightly off the mat. Keep your back flat on the mat. You should feel the muscles on the back of your thighs engage. As you are performing the pelvic tilt reach towards the ceiling with both of your arms.
  3. Maintaining the position of your arms and hips, inhale and fill your upper chest with air as you keep your low back flat on the mat. Let your arms passively move towards your head as you inhale.
  4. Exhale and let your lower ribs sink down keeping your arms and hips stationary.
  5. Inhale again filling your upper chest with air and let your arms move further towards your head upon inhalation.
  6. Exhale and let your lower ribs sink down further and keep your low back on the ground.
  7. Continue this sequence for one more breath in and out letting your arms move back further upon inhalation without letting your ribs come up.
  8. Relax and repeat 4 more times.
_1-19__supine_hooklying_t8_extension.pdf
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20) Standing Serratus Stomatognathic Squat
  1. Stand facing a wall with your toes pointed forward.
  2. Bring both elbows to shoulder level, and bend both arms at a 90-degree angle.
  3. Keep your palms facing each other, and press your elbows into the wall.
  4. Keeping your elbows pressed into the wall, round your back by tucking your bottom under you and begin to squat by bending your knees.
  5. Without letting your arms move, continue to squat until your knees touch the wall. Do not let your heels come off the floor. You should feel the muscles underneath your shoulder blades and on the front of your thighs engage.
  6. Slide your arms down as necessary to keep a 90-degree angle at your elbows.
  7. With your back rounded, look straight ahead so that your eye level is horizontal with the floor. Keep your heels on the floor and take a breath in through your nose filling the back of your chest wall with air. Exhale through your mouth as you hold the position.
  8. Keeping your eyes fixed on the wall, attempt to further round out your back as your head tilts back and chin tilts up. Your eyes should be slightly up at this point.
  9. Open and close your mouth, attempting to feel all your teeth upon closure. Keeping your teeth together, breathe in through your nose and out through your mouth.
  10. Begin to stand up by pushing slowly through your heels.
  11. Relax and repeat 4 more times. 
_1-20__standing_serratus_stomatognathic_squat.pdf
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21) Squatting Bar Reverse Reach
  1. 1. Hold onto a wooden pole across a door frame and find the best functional squat position (bottom of pelvis to heel cords), while keeping your heels down and knees inside your elbows. You may need to stand back up and re-position your feet so you can get your bottom down as far as allowed.
  2. Once you have positioned yourself in the most optimal squat position, take a deep breath, in through your nose, and fill the back of your chest wall with air while keeping your eyes up or level with the floor. Exhale through your mouth as you lean back until all your air is out. Repeat this sequence of inhalation and exhalation 3 to 4 more times, always allowing your heel cords, front of your thighs/knees and your back muscles to relax and stretch.
  3. After the fourth breath in, exhale and begin to stand up pushing down through your heels and keeping your back rounded while sliding the pole up the door frame as necessary to assist you in coming up.
  4. Lower the pole and repeat the process 4 more times.
  5. The goal is to perform the first 3 steps above with the pole at the level of your ankle, with your elbows straight, with your knees in your chest and with the bottom of your pelvis on your heel cords (PRI Squat Level Four or Five).

Once you’ve achieved the above goal, repeat the first three steps. After the fourth breath in, reach forward with your hands as you exhale so that the pole loses contact with the door frame. As you exhale, begin to stand up, pushing through your heels and continuing to reach forward so that the pole doesn’t touch the door frame.
_1-21__squatting_bar_reverse_reach.pdf
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22) LEft Sidelying REsisted Right Serratus Punch with Right Truck Rotation
  1. Place a piece of tubing in each hand with the tubing wrapped around your back.
  2. Lie on your left side with your knees bent, head supported by pillows and a bolster underneath your left side.
  3. Shift your right knee ahead of your left.
  4. Reach forward with your right hand by straightening your right elbow against the resistance of the band.
  5. Keeping your right knee shifted forward and reaching with your right arm forward, inhale through your nose.
  6. Exhale through your mouth as you turn your right knee and right arm up towards the ceiling.
  7. Maintain the above position and inhale again through your nose.
  8. Exhale and reach upward with your right hand. You should feel the muscles on your right outside hip (buttock) and back of your right shoulder blade engage.
  9. In this position, inhale once more and as you exhale, lower your right knee and right arm.
  10. Relax and repeat 4 more times.
_1-22__left_sidelying_resisted_right_serratus_punch_with_right_trunk_rotation.pdf
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2) Lower Extremity Exercises

1) DOORWAY SCIATIC NERVE GLIDE
  1. ​Lie on floor with _______ knee bent and within doorway.
  2. Now place a belt, length of rope or stretch strap over ball of _______ foot and rest this heel on doorframe with knee straight.
  3. Place two pillows under head to keep neck flexed. Rotate leg inward if possible. A gentle stretch behind the knee should be felt at this point.
  4. If the stretch is painful, move slightly away from wall. If no stretch is felt, move closer to wall.
  5. Using belt, rope or stretch strap, pull toes toward knee in an oscillating or pumping fashion.

Tweak 1:
  1. While keeping leg rotated inward, rotate ankle/foot inward even further per second picture.
  2. Pull toes toward knee as above.

Tweak 2:
  1. While keeping leg rotated inward, rotate foot/ankle outward per third picture.
  2. Pull toes toward knee as above.
_2-1__eos_doorway_sciatic_nerve_glide.pdf
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2) KNEELING HIP FLEXOR STRETCH
  1. Kneel with the RIGHT/LEFT knee on the floor and the RIGHT/LEFT leg in front of you.
  2. Posteriorly rotate your pelvis by drawing your hip bones up towards your ribs and “tucking your tail.” Do not lean back with your trunk.
  3. Maintain the posterior pelvic tilt and engage/tighten kneeling side gluteals while shifting your weight forward onto your front leg. You should feel the stretch in the front of the RIGHT/LEFT hip.
  4. Hold for 30 seconds.

Nerve Glide Modification:
  1. Perform instructions above, but once you have reached the stretch position, curve your upper back and bring your chin down to your chest.
  2. Gently perform 20-30 quick head nods.
_2-2__kneeling_hip_flexor_stretch.pdf
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3) Foam Roller ITB Release
  1. Lie sideways on the foam roll as shown with the leg down.
  2. Using your arms and opposite leg to guide the motion, roll up and down from just below the hip bone to just above the knee.
  3. If you feel spots that are particularly tight, do small oscillations over that spot, pushing down with your hands and opposite leg to “unweight” the lower leg as needed.
  4. To increase intensity of stretch (upgrade), “stack” legs on top of one another (as in 3rd picture).
_2-3__foam_roller_itb_release.pdf
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4) SPLIT STANCE SQUAT
  1. Stand with split stance, RIGHT/LEFT foot forward, opposite foot back.
  2. Posteriorly rotate your pelvis and cross your arms across your chest.
  3. Maintaining posterior pelvic tilt, lower your back knee to the floor.
  4. Front knee is allowed to move forward in front of your toes provided you maintain pressure through your front heel and keep this foot flat.
_2-4__split_stance_squat.pdf
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5) Kneeling ITB Stretch
  1. ​Kneel with the RIGHT/LEFT knee on the floor and the RIGHT/LEFT leg in front of you.
  2. Posteriorly rotate your pelvis by drawing your hip bones up towards your ribs and “tucking your tail.” Do not lean back with your trunk.
  3. Grab your RIGHT/LEFT foot with your RIGHT/LEFT hand and pull your foot towards your butt.
  4. Maintain the posterior pelvic tilt and tighten/engage this same side gluteal muscles. Keep your
  5. hips square and facing forward while shifting your weight toward your front leg.
  6. Drop your back hip to the outside, and lean away from that side, as shown in picture 3. You should feel the stretch in the outside of the RIGHT/LEFT thigh.
  7. Hold for ____seconds.
_2-5__kneeling_itb_stretch.pdf
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6) MEDIAL PATELLAR MOBILIZATION
The goal of this exercise is to mobilize the kneecap towards the inside of the knee and stretch the connective tissues on the outside of the kneecap.
  1. Start seated, with your heel on the ground and your knee slightly bent. Keep your quad (front thigh) muscle totally relaxed or the kneecap will not move.
  2. Find the outside border of your _______ kneecap (picture at left) and place the heel of your _______ hand against it.
  3. Stabilize the inside of your knee with the opposite hand (picture at right).
  4. Use the heel of your hand to push the kneecap inward; be sure you actually feel the kneecap moving and that you’re not just wrinkling the skin.
  5. Push to end range and proceed to pulse _____ times.
  6. Repeat the exercise with your knee bent ___________ degrees. Goal is to achieve 90 degree angle at knee.

Modification:
  1. Place opposite hand on knee with thumb along border of kneecap and fingers on inside of knee.
  2. Now place heel of other hand on top of thumb and use this to press kneecap to the inside.
_2-6__medial_patellar_mobilization.pdf
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7) Resisted Lateral Walk
  1. ​Stand with theraband loop around your KNEES/ANKLES/FEET.
  2. Take wide, controlled steps to the RIGHT/LEFT.
  3. Sidestep RIGHT/LEFT for __________ feet, then continue facing the same direction and side step back to the starting position, leading with the opposite leg.
  4. You may also modify this by squatting lower (per third picture)
_2-7__resisted_lateral_walk.pdf
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8) LOWER EXTREMIT​Y LUNGE MATRIX
Forward Lunge – (Picture at left)
  1. Take a large step forward, reaching to your SHIN ANKLE THE FLOOR IN FRONT OF YOUR TOES.
  2. Try to keep your pelvis tucked slightly backward and low back flat, bending from the waist.
  3. Return to the start position with focus on pressing through front heel.
  4. Repeat with the opposite leg.

Side Lunge – (Center Picture)
  1. Take a large step sideways, keeping your foot pointed forward.
  2. Again, keep the back slightly rounded, bending from the hip.
  3. Return to the start position and repeat with the other leg.

Rotational Lunge – (Picture at right)
  1. Take a large step to the side and slightly behind you; if you were at the center of a clock, keep your static leg’s toes facing 12:00.
  2. Moving foot: left foot would step to 8:00 and your right foot to 4:00.
  3. Concentrate on bending from the hip and rounding spine slightly.
  4. Return to the start position and repeat with the opposite leg.
_2-8__lower_extremity_lunge_matrix_revised.pdf
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9) HURDLERS STRETCH
  1. Sit on the floor with RIGHT/LEFT leg forward, and RIGHT/LEFT leg back.
  2. Front knee should be bent at 90 degrees; back knee will be bent beyond 90 degrees (approximately 130 degrees).
  3. Arch your lower back, stick your chest out, and lean forward, pushing your belly button down towards your front knee.
  4. You should feel a stretch in the posterior hip region of the forward leg.
  5. Maintain the curve in your lower back.
  6. Hold for ____ seconds.
_2-9__hurdlers_stretch.pdf
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3) Foot and Ankle Exercises

1) ANTERIOR ANKLE MOBILIZATION
  1. Tightly roll up a towel lengthwise (a longer towel works best).
  2. Wrap towel around front of _____ ankle as (see picture at left) and “braid” towel behind this foot.
  3. Step on towel, close to the _____ ankle with your _____ foot.
  4. Pick your front foot up and move it forward to take up the slack in front.
  5. From this position, bend the _____ ankle forward, keeping your heel down.
  6. Hold for 60 seconds then pause and push your _____ foot forward to take up any slack that has formed between the towel and your foot.
_3-1__anterior_ankle_mobilization.pdf
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2) MEDIAL BALANCE REACH
  1. Balance on RIGHT/LEFT foot, approximately _________ inches from the wall, with RIGHT/LEFT foot closest to the wall.
  2. Keeping weight on your RIGHT/LEFT heel, reach toward the wall with the opposite foot to try to touch the wall. Return to starting position.
  3. Keep your chest up.
  4. Keep the knee of the stance leg in line with your foot.
_3-2__medial_balance_reach.pdf
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3) Doorway Calf Stretch
  1. Stand in doorway with front foot’s toes elevated on door frame.
  2. Keeping same knee straight and hips square, lean hips forward and touch same side hip to door frame (per first picture).
  3. A stretch should be felt in the superficial calf muscle (gastrocnemius).
  4. If heel slides backward, place opposite foot’s toes tight against it.
  5. Hold this stretch for 30 seconds.
  6. To stretch deep calf muscle, allow front knee to bend and touch this knee to the door frame (per second picture).
  7. Hold this stretch for 30 seconds.
  8. Repeat this stretch 2 times in a row, 1-2 times each day.

​Tweak #1:
  1. Instead of holding stretch, gently move in and out of position 15 times.
_3-3__doorway_calf_stretches.pdf
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4) WOBBLE BOARD DIAGONALS
  1. Place foot on center of wobble board with toes pointing at 12:00 (picture 1).
  2. While keeping toes pointed at 12:00 and keeping your ball of foot and heel on the board, contract/tighten your arch muscles.
  3. Instead of curling toes, think of pressing toes flat into board.
  4. Move your foot from 11:00 to 5:00 with toes pointing at 12:00 (pictures 2 and 3).
  5. Then move foot from 1:00 to 7:00 with toes pointing at 12:00 (pictures 4 and 5).
_3-4__wobble_board_diagonals.pdf
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4) Shoulder Girdle Exercises

1) Foam Roller Pectoral Stretch
  1. Lay on foam roller with entire trunk supported.
  2. Bend knees so that feet are flat on floor.
  3. Perform a posterior pelvic tilt so that you remove the natural curve of the low back.
  4. Now perform slight chin tuck to bring neck toward foam roller. The idea is to get as much of your spine to touch the foam roller while not creating any pain. DO NOT OVERSTRETCH.
  5. While maintaining correct spinal position, slowly raise arms to the side until you feel a stretch in your chest muscles.
  6. Hold this position for _______ seconds/minutes.
  7. Advanced movement: Perform “snow angel” maneuver with arms while attempting to keep backs of hands on floor while not allowing low back to arch/ lose contact with foam roller. Do not stretch into pain.
_4-1__foam_roller_pectoral_stretch.pdf
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2) Dynamic Isometric Shoulder Erot
  1. Stand with RIGHT/LEFT side closest to the door, holding theraband in RIGHT/LEFT hand.
  2. Gently squeeze shoulder blades down and back.
  3. Place small towel roll between working arm and ribcage. Keeping elbow at 90 degrees and arm slightly away from your side, side step away from the door without allowing your arm to change positions.
  4. Then step back to start position.
_4-2__dynamic_isometric_shoulder_erot.pdf
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3) Reach Rowing
  1. Stand in stride stance with LEFT/RIGHT foot forward.
  2. Lean upper body forward (in line with back leg), keeping your back flat.
  3. Holding _____lb. dumbbell in each hand, draw elbows back and up towards the ceiling, squeezing your shoulder blades together.
  4. This exercise can also be performed for single arm (dumbbell in hand opposite of forward foot) and with forward knee resting on weight bench or chair.
_4-3__reach_rowing.pdf
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4) Bent Over Shoulder Lateral Raise
  1. Stand sideways to door or wall where theraband or sportcord is anchored.
  2. Assume essentially a golf stance with shoulders slightly wider than shoulders and hips flexed somewhat and slight posterior pelvic tilt.
  3. Maintain this exaggerated athletic stance throughout the exercise-don’t stand up tall at any point.
  4. Hold resistance in RIGHT LEFT hand.
  5. While keeping elbow nearly straight, move hand away from the wall.
  6. Movement starts at opposite knee and finishes at shoulder height.
  7. Do allow hips to sway slightly during exercise-as the arm moves, the hips follow.
_4-4__bent_over_shoulder_lateral_raise.pdf
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5) Doorway Lats Rhomboid Stretch
  1. Hook _____ hand on the far side of a door jamb at waist level.
  2. The thumb on this hand points down.
  3. Use the opposite hand to stabilize just above the lower hand as shown.
  4. Lean backwards (almost as if you’re sitting down) and rotate your body to the _____.
  5. Stretch should be felt along your ribcage and inside of the shoulder blade.
_4-5__doorway_lats___rhomboid_stretch.pdf
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5) Core Exercises

1) Single LEg Bridging
  1. Lay on your back with your heels close to your buttocks.
  2. Posteriorly rotate your pelvis, flattening your lower back against the floor.
  3. Maintain this pelvic position, then push through your heels and raise your hips towards the ceiling.
  4. Hold for _______ seconds.
  5. Single leg: Perform exercise as above, but keep one leg straight with your thighs parallel as you lift your hips. Maintain posterior pelvic tilt.
  6. To achieve a quadriceps stretch, keep both feet on floor, hip width apart.
  7. Bring knees together and maintain this position as you bridge.
  8. Hold for 10 seconds. Repeat 6 times.
_5-1__single_leg_bridging.pdf
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2) Reverse Plank
  1. Lay on your back with your heels on a 6-7 inch step or 6” foam roller, toes turned out.
  2. Posteriorly rotate your pelvis, contract your gluteal muscles and lift your hips off the mat (maintain pelvic position).
  3. Hold for 30 seconds or 3-4 deep breaths.
  4. To advance, perform as above, keeping your pelvis level, raise one leg off the step approximately 6
  5. inches, and hold this position for 30 seconds or 3-4 deep breaths.
  6. Then return to start position and raise opposite leg for same duration.
  7. Also, attempt to gradually bring feet back into neutral position (toes) pointing to ceiling.
_5-2__reverse_plank.pdf
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3) Side Plank On Knees
  1. Lie on LEFT RIGHT side with feet together, knees bent at 90 degrees.
  2. Elbow should be under shoulder.
  3. Perform posterior pelvic tilt (tuck pelvis under).
  4. Pelvis should be in line with knees and shoulders.
  5. Lift pelvis off floor so that only forearm and knees are supporting body.
  6. Be sure that your hips stay in line with your trunk.
  7. Don’t allow them to drift forward or backward.
  8. Also, breathe into belly (diaphragmatic breathing) throughout exercise.
_5-3__side_plank_on_knees.pdf
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4) Skydiver
  1. ​Lie with abdomen centered on appropriately sized Swiss Ball.
  2. Gently engage abdominals by sucking belly button toward spine.
  3. While keeping low back flattened, NOT ARCHED, slowly lift arms and legs so that nothing is in contact with the ground.
  4. Attempt to hold this position for at least 10 seconds.
  5. Be sure to also maintain good neck alignment- don’t allow head to drop toward floor-tuck chin slightly. Tip: Make small adjustments with arms and legs-don’t jerk. Goal is 30 seconds. Good luck!
_5-4__skydiver.pdf
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5) Sahrman Abdominal Progression
Prior to beginning any of these exercises, properly engage transversus abdominus muscle as described byyour physical therapist. If performed properly, the low back never looses contact with the ground and pelvis remains stable-no tipping side to side or front to back.

Level 1: Bent-knee fall-outs. Knees are bent with feet flat on floor. Lower knee out the side toward floor with
control and immediately return to starting position. Now repeat this movement with opposite leg (first picture).

Level 2: Single-leg marches. Lift ______ knee toward chest until a 90 degree angle exists at hip. Now lift
_______ leg to same position. Without resting, lower this leg back to starting position followed by ______ leg
so that both are now resting on ground (second picture).

Level 3: Alternate leg marches. Similar to above exercise except heel of one foot lightly touches ground as
opposite hip is at 90 degree angle relative to trunk. Knees remain bent, legs move reciprocally (third picture).

Level 4: Alternate leg marches with knee extension. Same as above exercise but now the leg being lowered
also straightens at the knee. Heel lightly touches ground. Legs continue move reciprocally (fourth picture).

Level 5: Performed as exercise above but legs move together as a unit (fifth picture).

Level 6: Any of the above exercises are more difficult with arms raised overhead (sixth picture).
_5-5__sahrman_abdominal_progression.pdf
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6) Cervical Exercises

1) Chin Tucks
  1. Seated or standing upright (picture at left), with shoulders back in good posture, gently retract chin as shown (middle picture), as if you’re pushing your chin straight back while nodding your head slightly.
  2. Stretch may be felt at the base of the skull and/or the base of the neck.
  3. Hold for a count of five and then relax and return to start position.
  4. Repeat ______ times, ______ times per day.
  5. This is also a good exercise to perform periodically if you are working on a computer for a prolonged duration.
  6. Tweak #1: (Picture at right) While maintaining a tucked chin, bend neck slowly and gently backwards as if to look up.
  7. Go as far as you can without pain.
  8. Allow mouth to open if you feel a stretch at your anterior neck.
  9. Hold 5 seconds. Repeat ______ times, ______ times per day.
_6-1__chin_tucks.pdf
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2) Median Nerve Glide
  1. Hold RIGHT/LEFT arm out to your side with your elbow bent, palm facing up.
  2. Slowly straighten your elbow, keeping your wrist extended, and tilt your head towards the RIGHT/LEFT side.
  3. You should feel a stretch/pull at the shoulder, elbow, wrist, and/or fingers.
  4. “Pulse” hand back and forth by flexing elbow.
  5. Alternately, you may keep elbow at side and pulse hand toward back hip pocket.
_6-2__median_nerve_glide.pdf
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3) Ulnar Nerve Glide
  1. Stand with RIGHT/LEFT arm raised to the side with your palm facing away from you.
  2. Bend elbow and bring your palm towards the side of your face.
  3. Use your RIGHT/LEFT hand to gently push your fingers (including your little finger) down towards your shoulder.
  4. Pulse lightly in this position for _____ seconds.
_6-3__ulnar_nerve_glide.pdf
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7) Wrist Exercises

1) Wrist Flexor and Extensor Stretches
  1. ​To stretch the wrist flexors, hold RIGHT/LEFT arm out in front with your elbow straight, palm facing up.
  2. Pull your fingers back toward you (Picture 1) with your opposite hand.
  3. To stretch the wrist extensors, straighten your elbow, and use your opposite hand to keeping your palm facing down and rotated away from your body.
  4. Pull your hand towards you with your opposite hand.
_7-1__wrist_flexor_and_extensor_stretches.pdf
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2) Resisted Wrist Extension
  1. Sit holding ______ pound dumbbell or a theraband with elbow and forearm resting in lap and with palm facing downward.
  2. If using a theraband, loop theraband around your hand once, and allow the loose end to thread between your middle finger and ring finger.
  3. Step on the loose end with your foot.
  4. Keeping elbow and forearm stationary, pull your wrist upwards.
  5. Then slowly lower to the starting position.
_7-2__resisted_wrist_extension.pdf
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3) Resisted Wrist Radial Deviation
  1. Sit holding ______ pound dumbbell or a theraband with elbow and forearm resting in lap and with thumb up, as if you are holding a hammer.
  2. If using a theraband, loop theraband around your hand once, and allow the loose end to thread between your middle finger and ring finger.
  3. Step on the loose end with your foot.
  4. Keeping elbow and forearm stationary, pull your wrist upwards.
  5. Then slowly lower to the starting position.
_7-3__resisted_wrist_radial_deviation.pdf
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4) Resisted Wrist Flexion
  1. Sit holding ______ pound dumbbell or a theraband with elbow and forearm resting in lap and with palm facing upward.
  2. If using a theraband, loop theraband around your hand once, and allow the loose end to thread between your middle finger and ring finger.
  3. Step on the loose end with your foot.
  4. Keeping elbow and forearm stationary, pull your wrist upwards.
  5. Then slowly lower to the starting position.
_7-4__resisted_wrist_flexion.pdf
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5) Resisted Wrist Ulnar Deviation
  1. Sit holding a theraband with elbow and forearm resting in lap and with palms facing downward.
  2. Loop theraband around your hands once, and allow the loose end to thread between your thumb and fingers.
  3. Keeping elbow and forearm stationary, pull your hands towards the outside.
  4. Then slowly return to the starting position.
_7-5__resisted_wrist_ulnar_deviation.pdf
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