MOBILIZATION

Banded Ankle Joint Mobilization

With a resistance band attached below your ankle start your foot and shin at a 90 degree angle and lean inwards towards your toes. Keep your foot flat and heel down.

External Biceps Rotation with Band

Using a light to medium resistance band tuck your elbow against your obliques and rotate your hand away from your torso. Attempt to keep your elbow roughly at a 90 degree position.

Hip Airplane Assisted

While balancing on one foot, and using a barbell for balance, rotate your hips and your elevated foot outward to stretch through your hip flexor. Then rotate your hips and elevated foot inward to stretch through your glute in the leg planted. Keep your foot flat and knee slightly bent. Keep torso rotation to a minimal.

Internal Biceps Rotation with Band

Using a light to medium resistance band tuck your elbow against your obliques and rotate your hand inwards towards your torso. Attempt to keep your elbow roughly at a 90 degree position.

Isometric Squat Hold

While holding a light plate drop into a low squatted position with slightly abducted feet and knees. From this low position raise your hips so that your knees are at roughly 90 degrees. Simultaneously press the plate outwards and flex your gluteus medius. Hold this position for a couple seconds before returning to start position.

Lateral Banded Hip Mobilization

While kneeling on one leg and abducting the other leg’s foot and knee, place a monster band/high resistance thick band three quarters of the way up your thigh from your knee. Draw your knee inwards in an adducted position and then push your knee outwards in an abducted position. Hold for a couple seconds in each position and keep your foot flat.

Shoulder External Rotation with Band

While elevating your arm up at a 90 degree angle and holding a light resistance band, rotate at the shoulder joint to retract your hand backward. This should be felt mainly in your posterior or rear shoulder supporting muscles.

Shoulder Internal Rotation with Band

While elevating your arm up at a 90 degree angle and holding a light resistance band alternate between rotating at the shoulder joint to protract your hand forward and backward. This should be felt mainly in your anterior or front shoulder supporting muscles.