This week, we are taking care of our ankles with a dynamic ankle stretch and then we are going to put those side-to-side swings we did last week to some use with some lateral hopping.
Movement of the Month
Jumping Month – Week Two
Jumping requires us to stay balanced as we move up and down. These 2 exercises help us strengthen the ankles and hips so that we are less likely to collapse when jumping.
Jumping Month – Week One
This month we will be working on exercises that help with jumping and other dynamic movement. To start off, let’s open up our hips in an active way and the use a variation on a bridge to help engage the posterior chain of the body.
Spine Month – Week Four
For this final week of Spine Month we are focusing on whole spine movements. The Spinal Twist stretch is up there in the top 10 of stretches. This full-body stretch is perfect after activity or right before bed. The Wall Peels exercise helps bring fluidity, movement, and awareness of movement to your spine.
Spine Month – Week Three
This week we are focusing on the lumbar spine, or low back. The first stretch helps open up the sides of the low back while the second exercise provides some gentle movement to the low back while activating the core.
Spine Month – Week Two
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.
Spine Month – Week One
This month we will be exploring our spines. Week one, we are kicking it off with the center of the spine, the thoracic.
Foot and Ankle Month – Week Four
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.
Foot and Ankle Month – Week Three
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.
Foot and Ankle Month – Week Two
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.
Brenna Backe 