Foam Roll TFL

Visual representation on foam rolling for a commonly restricted area in active individuals. Follow the set up in this video. Best foam roll technique includes slow oscillations over particularly tender areas coupled with global gliding up and down the entire length of a fascial/muscular structure. Concentrate on each muscle/fascial group for 30 seconds or as needed to accomplish relief. 

Shin Box Series

Shin Box Stretch Series: 

Useful for individuals with hip mobility deficits prior to exercise. 

Set up your legs in a "box" 90/90 position as shown in the video. Perform stretches: 

  • To the front
  • To the side
  • Diagonal reaches backward

Hold the stretches for 20-30 seconds or as instructed by therapist. Continue breathing through your stretches. 

Stick Hinge

Utilized as a lifting technique aide and mobility drill, perform this as an exercise on its own or as a warm up to heavier lifting at the gym.   

Key points are:  

1) place stick in center of back  

2) keep the stick in contact with the skull, thoracic spine, and sacrum throughout the movement 

3) sit your hips back and stand tall bring hips forward to finish. 

Vestibular rehab: vorx2

  • Hold a sticky note in front of you at shoulder level with any number or symbol you choose. 
  • Turn head side to side while also shifting the sticky note opposite the direction of your head turn. 
  • Make sure to keep your eyes focused on the sticky note!  
  • Make it one smooth motion back and forth without pausing. 
  • Start slow and gradually build up your speed with each practice session.
  • Perform as directed by your therapist and under their supervision before doing this on your own! great video

Vestibular Rehab: VORx1

  • Hold a sticky note in front of you with any symbol or letter you choose written on one side.
  • Turn your head side to side keeping your sticky note at eye level and in the center of your face
  • Make sure your eyes stay focused on the sticky note and don’t look away while your head turns.
  • Start slow and try to work your way up to increased speed.
  • Use one smooth motion and don’t pause in the middle or at either end of the motion.
  • Perform this exercise as directed by your therapist and under their supervision!
  • Variations can include performing this with sitting, standing, while balancing, while walking etc is great video

Core stability: push cross pull

A foundational exercise in building core stability. Follow the instructions on screen, consult with your therapist for any questions. 

Hip strengthening

Four hip exercises performed in sidelying to strengthen your hips to help with control of core and lower extremity movement. Perform these under the direction of a physical therapist to make sure your technique is on point! 


Exercises designed to address postural dysfunction related to the onset of headaches. Do these as preventative care when you feel neck and back tightness, as well as after the onset of a headache to help with recovery from pain. 

3D Maps

KC Ida ATC, CSCS performs variations of the 3D Maps exercises here for you to try at home. You can make adjustments to these exercises based on different goals in discussion with your physical therapist 

Exercises for Plantar Fasciitis

Exercises shown here address various aspects of mobility and strength needed in recovery from plantar fasciitis pain. 

Core Strategies for Good Sitting Posture

Details explained by our own Lauren Nager PT, DPT on how to position our trunk correctly when sitting. Use this technique when sitting for driving, at work, at home, even out to dinner. 

Prone Shoulder Isometrics

Prone Shoulder exercises targeting the muscles of the shoulder blade and rotator cuff. Active holds in this manner increase shoulder stability and facilitate increase in strength, endurance as well as pain reduction/control as you progress time of the hold as well as level of resistance. 

See the research behind these benefits here:

Static Balance with visual tracking

 Useful for the athletic population in establishing the ability to maintain stability with unpredictable visual tracking. This mimics the need to accomplish eye- hand coordination and can be progressed to dynamic visual tracking where the athlete must maintain eye contact with the ball while performing various agility movements. 

Static balance with visual tracking 2

 Useful for training visual/gaze fixation in the athletic population. Incorporating elements of balance teaches an athletic to maintain center of mass while vision is distracted. Without this skill an athlete may experience loss of balance or decreased performance related to poor visual tracking. 

Diaphragmatic Breathing

Follow video instructions to practice diaphragmatic breathing.