Prone Repeated Extension with Lumbar Traction

Spinal Mobility

Series One

Movement #1/7

DIRECTIONS:

  1. Anchor a thick mobility/resistance band around a stable object (squat rack, for example). Step into the band, facing where it is anchored.
  2. Step over the band, turning and facing away from where the band is anchored.  The band should now be running across the top of your buttocks, and then down in between your legs.
  3. Crawl forward until you feel a strong tension on the band into your pelvis/lumbar spine.
  4. Lay in a prone position.
  5. Perform 30 repetitions of repeated lumbar extension.

TIPS:

  • Once on tension, you can lay in a prone position (without movement), for lumbar traction
  • This can be great for those with lumbar radiculopathy and sciatica. The goal is to centralize your symptoms.
  • If your symptoms get worse, do not perform this activity. Seek medical attention and advice.

TARGETS:

  • Spinal mobility, neural tension
Advertisements

Lateral Tibiotalar Mobilization with Movement

Ankle Mobility
Series One
Movement #7/7

DIRECTIONS:

  1. Place foot forward while you assume a lunge position. In video, we do this by placing foot on top of a plyo box.
  2. If you’re mobilizing your right ankle, place your right hand around the crest of your shin. This will help to gain rotational leverage during the movement. Place your left hand over the top of your ankle to stabilize foot during this movement.
  3. Move into a loaded dorsiflexion position.
  4. Push knee outward, while simultaneously using hand to stabilize foot and assist in lateral glide of tibia/fibula.
  5. Complete for 30 repetitions on each side.

TIPS:

  • This can help with improving lateral and rotational tibial movement to improve bottom position in a squat.

TARGETS:

  • Ankle mobility, soft tissue mobility

Lower Leg Tissue Mobilization

Ankle Mobility
Series One
Movement #6/7

DIRECTIONS:

  1. Place foot forward while you assume a lunge position. In video, we do this by placing foot on top of a plyo box.
  2. Take your hands and wrap them around your lower leg.
  3. Move into a loaded dorsiflexion position, maintaining grip.
  4. In this tensioned position, use your hands to mobilize your lower leg tissues. Move superior-inferior, side to side, and rotational (seen in video).
  5. Complete for 2 minutes each side.

 

TIPS:

  • Place your hands at different positions on your leg over the course of the time you’re performing this mobilization to target different tissues.

TARGETS:

  • Ankle mobility, soft tissue mobility

Lateral Subtalar Joint Mobilizations

Ankle Mobility
Series One
Movement #5/7

DIRECTIONS:

  1. Sit on the floor, cross the foot you want to work on across the opposite knee.
  2. Use the same side hand to pull and keep your foot into dorsiflexion.
  3. Place opposite hand’s palm on the inside portion of your heel.
  4. Provide a force downward, performing a lateral glide on the calcaneus.
  5. Complete for 30 repetitions.

TIPS:

  • This is to improve ankle inversion and decrease lateral ankle pain

TARGETS:

  • Ankle mobility

Banded Self Talocrural Joint Mobilizations

Ankle Mobility
Series One
Movement #4/7

DIRECTIONS:

  1. Set-up a thick resistance band to a firmly anchored surface.
  2. Place foot through band so that the band wraps around the front of your ankle BELOW the malleoli (ankle bones).
  3. Place foot on a firm surface, the floor or box (as seen in video) works well.
  4. Mobilize forward to improve dorsiflexion.

TIPS:

  • This is for joint mobility to improve ankle dorsiflexion.
  • Move into multi-planar positions to maximize this technique.

TARGETS:

  • Ankle mobility into dorsiflexion

 

Kettle Bell Calf Soft Tissue Smash

Ankle Mobility

Series One

Movement #3/7

DIRECTIONS:

  1. Grab a kettle bell, 53 lbs. used in this video
  2. Sit down with leg extended, resting lower leg on its side.
  3. Use kettle bell to perform soft tissue mobilization into the gastrocnemius and soleus muscle bellies. Perform  ankle range of motion activities while maintaining pressure through calf musculature (Pin & Stretch).
  4. Following self “smashing” technique, sit the kettle bell upright and place calf on the handle.
  5. Cross other leg on top, then move side to side, continuing to mobilize the calf musculature. Work from the Achilles insertion all the way to the top of the calf.
  6. Perform for 2 minutes each.

TIPS:

  • Tenderness is typically indicative of “tightness.” This is good for neural down regulation of “tight” musculature and neural tension.
  • Follow this up with stretching.
  • If you’ve just had surgery and are experiencing calf pain, do not perform this. Get medical clearance.

TARGETS:

  • Soft tissue mobilization, ankle mobility

Loaded Soleus Stretch (Contralateral Hip Extension)

Ankle Mobility

Series One

Movement #2/7

DIRECTIONS 📋:

  1. Grab a kettlebell or dumbbell. 53 lbs KB used in the video.
  2. Get into a lunge or kneeling position.
  3. Place the weight on top of the knee as seen above.
  4. Lunge forward, using weight to increase tension through the calf musculature.
  5. With the opposite leg, move as far into hip extension as you can to stretch contralateral hip flexors.
  6. Hold this position for 90 seconds, or mobilize similarly to the Multi-Planar Calf Stretch.

TIPS 📍:

  • If you experiencing pinching in the front of your ankle, work on joint mobility prior to stretching.
  • You should not have low back pain with this stretch. If so, move out of hip extension into a more neutral position.  Work on hip extension and hip flexor flexibility.

TARGETS 🎯:

  • Flexibility, ankle mobility, hip extension