Desk Push- Place hands flat on top of the desk (sitting up tall) push your hands down, using desk as resistance. 30 sec. Hold, 3 reps, 2x a day Desk Pull- Place hands flat under the desk (sitting up tall) push your hands up, using desk as resistance. 30 sec. Hold, 3 reps, 2x a day Corner Stretch- Stand with back against corner. Position your hands at 90 degree angle (like goal post). Extend chest to the sky. Hold. Repeat. 30 sec. Hold, 10 reps, 2x a day … [Read more...]
Low Back Protocol
Low Back Protocol/Exercises found on YouTube, Link below! Wall Stand- stand with feet 36 inches away from the wall. Bend over, keeping back flat & arms straight. Squeeze thighs tight. Ankle, knee's, & hips in alignment 1 minute Sitting Floor- sit with back against the wall, legs out straight, toes pointed up at 12:00. Relax shoulders, palms face up, resting on legs. Contract legs. 3 minutes Static Back- legs on block at 90 degrees & hips at 90 degrees. Arms out below shoulders, palms up. 20 squeezes with pillow 5 minutes Supine Groin Stretch- 1 leg positioned at 90 degrees, … [Read more...]
Shoulder Protocol (level 1-3)
Level 1- Shoulder Protocol (open up chest) Chest Stretch Place hand flat on wall, in alignment with the shoulder (as shown in video). Fingers pointed straight down at the ground. First step, turn your head to the opposite direction of hand. Allow your chest to follow your head. 1 minute hold Lat Stretch Use door frame for this stretch. Place one hand on the door frame in alignment with hips (or lower), other hand over head, stretching one side of your body. Keep shoulders square and push hips in the opposite direction. 1 Minute on each side Modified … [Read more...]
HIP PROTOCOL
Click on the link to view the "how to" video on our YouTube channel! https://www.youtube.com/watch?v=UYVZxOTkEtg&t=7s Elbow Curls- 25x Cross Crowl- 10x | 2 sets Pillow Squeeze- 10x | palms Knee Drops- 10x | 2 sets Hip Crossover Stretch- 1 minute Cat Dog Exercise- 10-25x Superwoman's- 10x | 5 seconds Opposite arm and leg- 10x | 5 seconds 3 directional toe exercise- 10x … [Read more...]
Exercise: 30’s
https://www.youtube.com/watch?v=Lh5qUmxdAc8&t=5s Click on the link to watch out YouTube video detailing how to perform these exercises! … [Read more...]