This week we are heading up to the cervical spine. Try this first stretch to relieve tension in the neck and shoulders. The 2nd exercise can help you correct that forward head posture you may have from too much phone and computer time.
This month we will be exploring our spines. Week one, we are kicking it off with the center of the spine, the thoracic.
We are closing out the month with one of my favorite stretches and one of my least favorite exercises. Try both to help improve the range of motion in your ankles, lengthen the whole back line from the calves to the glutes, and strengthen your overall ankle motion.
We are focusing on the ankles this week. In this first stretch, we are trying to gain ankle mobility in combination with hip mobility, since both are needed for proper gait. The second exercise is a little twist on a calf raise to help you integrate the calf strength with the rest of the posterior chain.
We are bringing things back to center this week. A lot of us have a tendency to roll towards our pinky toes as we walk or push off the ball of the foot. The first video shows you how to release the outside (lateral side) of the hip and shin that can get tight from the foot rolling out and the second video uses a ball to help track the foot back into a more neutral position during push off.
For the month of March we are working on our feet and ankles. Making sure we have the mobility and strength to keep our joints from toe to head working well.
This is our last week of balance challenges. We are opening up the hips this week with our standing figure 4 stretch and by progressing our single leg balance to challenge all the motions of the hip.
This week we are adding all the rotation, in the upper and lower body. If standing on one leg is hard for you, go back to week one and work on your single-leg balance first.
This week we are adding movement to our balance and progressing our single leg balance.
This month we are focusing on our balance. While we will get added benefits to our balance (such as stretching our quad below), all of the movements this month will challenge and improve your balance.