Squat

Stand with your feet shoulder width apart and your toes turned out slightly.  With your arms held at shoulder height or above.  Push your butt back and down as you would sit in a chair.

Prescription: Perform 2-3 sets of 10-15 repetitions

Form Cues: 

• make sure your lower back does not round or arch during the motion
• your knees should remain aligned with the middle of your foot
• your head should remain slightly nodded so your neck remains in line with the rest of your spine
• keep your weight on your heels

Bridge

Lie on your back with your knees bent, your feet flat on the floor hip width apart, and your arms across your chest.  Tighten your core and lift your hips in the air.

Prescription: Perform 2-3 sets of 10-15 repetitions

Form Cues: 

• do not arch your back or roll it up, keep it straight throughout the motion
• try to raise up so there is a straight line between your knees, hips, and shoulders at the top

Modifications:

• make it easier: start by tightening your gluteal (butt) muscles
• make it easier: only raise up as high as you can
• make it harder: do this with one leg

Plank

Get on your hands and feet, looking straight down at the ground.  Keep a straight line from your head to your shoulders to your hips to your knees to your ankles.  

Prescription: Hold for 10-30 seconds and perform 5-10 repetitions

Form Cues: 

• do not let your lower back sag down, keep your abs tight throughout
• look straight down between your hands
• push away through your arms as much as you can so your upper back does not sag between your shoulders

Modifications:

• make it easier: hold a quadruped position on your hands and knees with your knees directly below your hips
• make it easier: do a plank on your knees with a straight line from your shoulders to hips to knees
• make it harder: hold yourself up on your forearms

Push Up

Start in the plank position.  Lower yourself toward the ground, bring your elbows about 45 degrees away from your sides.   

Prescription: Perform 2-3 sets of 10-15 repetitions

Form Cues: 

• do not let your lower back sag down, keep your abs tight throughout
• look straight down between your hands
• make sure your chest goes down first, not your head; keep your head pulled back as you lower
• let your shoulder blades come together slightly, but don’t sag between your shoulder blades

Modifications:

• make it easier: do a push up with your hands on a wall
• make it easier: do a push up with your hands on counter, table, bench, or chair
• make it easier: do a push up from your knees
• make it harder: do a push up with your feet on a step or a chair

Prone Shoulder Horizontal Abduction

Lie on your stomach with your arm out to the side.  Rotate your arm so your thumb is pointing toward the ceiling.  Raise your arm up by pulling your shoulder blade toward your spine.

Prescription: Perform 2-3 sets of 10-15 repetitions

Form Cues: 

• do not shrug your shoulder toward your neck 
• do not let your shoulder move forward / toward the ground

Modifications:

• make it easier: while sitting or standing, pull your shoulder blades together
• make it easier: pull your shoulder blades together with your arm next to your side 
• make it harder: hold a small weight in your hand

Standing Hamstring Stretch

Stand with one foot forward or on a step.  Keep your back straight as you push your butt straight back until you feel a stretch in the back of your thigh.

Prescription: Perform 2-3 sets of 30 seconds per leg 

Form Cues: 

• do not reach forward 
• do not let your back round

1/2 Kneeling Hip Flexor Stretch

Kneel on one knee with the other foot flat on the ground in front of you.  Tighten your abdominals and glutes to gently tilt your pelvis back (tucking a tail between your legs).  You should feel a stretch in the front of your hip or thigh.

Prescription: Perform 2-3 sets of 30 seconds per leg 

Form Cues: 

• do not arch your back
• do not lean forward excessively

Calf Stretch

Stand facing a wall with your hands on the wall.  Step back with one foot so your foot and knee are both straight.  Lean forward toward the wall to feel a stretch in your calf.

Prescription: Perform 2-3 sets of 30 seconds per leg 

Form Cues: 

• do not let your foot turn out to the side at all 
• try to keep your foot flat

Pec Stretch at Wall

Put one hand on a wall.  Turn your body away from the hand so that you feel a stretch in the front of your chest.

Prescription: Perform 2-3 sets of 30 seconds per leg 

Form Cues: 

• make sure your shoulder stays back as you stretch it
• keep your arm straight