All Body Parts

Terminal Hip Extension

OVERVIEW Hip extension is kind of an important range of motion to have... Especially if you walk. Or run. And we’re pretty sure the majority of you do both! It’s one of the most common ranges of motion we find that people have, but can’t control. What do we mean by...

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Hip External Rotation PAILs / RAILs

OVERVIEW Hip external rotation is another important range of motion for hip joint health as well as several exercises. Like squatting! Since we sit so much during the day, this is another range of motion that is often lacking. Incorporate this stretch into your...

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Hip Internal Rotation PAILs / RAILs

OVERVIEW Hip internal rotation is a very important range of motion. It’s important for things like squatting. Not to mention overall joint health! Did you know that hip internal rotation is usually the first range of motion lost at the hip and may indicate the need...

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Patella Mobilization for Knee Pain

Overview People with knee pain often overlook this simple mobility technique. Why? Probably because it's not sexy. It's not some cool, overly complicated exercise that they saw on Instagram. But simple goes a long way! No need to over complicate things. This mobility...

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Knee Flexion Lift-Offs

OVERVIEW It’s very common to have adequate amounts of knee flexibility, especially in knee flexion. But it’s also very common to have very little or no control over all of that flexibility. Unfortunately, this is often a reason why hamstring and knee injuries happen....

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Knee Flexion Passive Range Holds

OVERVIEW Many people have adequate knee flexion flexibility, but have limited control and strength over that flexibility. And that’s not optimal! So here’s an amazing exercise to work on controlling that flexibility and strengthening your hamstrings at their endrange....

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Couch Stretch PAILs / RAILs

OVERVIEW The couch stretch is an amazing stretch for improving hip mobility, but it’s often overlooked for working on knee mobility. The rectus femoris, one of our quadriceps muscles, crosses both the hip and the knee joints. It not only extends the knee, but also...

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Tibial Internal Rotation PAILs / RAILs

OVERVIEW Tibial internal rotation is a very common range of motion that most people are lacking. It is very important for overall knee health. It is also very important to have adequate amounts of tibial internal rotation for movements like the squat. Tibial internal...

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Knee & Patellar CARs

OVERVIEW Controlled articular rotations (CARs) are a very simple and effective way to maintain our joint health and longevity, as well as maintain our joint range of motion.  If you have a known mobility restriction, while CARs may clear up the restriction in the...

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Ankle CARs

ANKLE JOINT CIRCLES (CARs) Ankle joint circles, or controlled articular rotations (CARs), are an amazing way to maintain our joint health and longevity. They can also preserve our joints' ranges of motion. If you have a known mobility restriction, while CARs may clear...

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Ankle Lift-Offs

OVERVIEW In a previous post, we covered a self-guided assessment to see if you have adequate ankle mobility. If you have yet to watch that video or read about the assessment, you can do that here. Ankle lift-offs are a great exercise if you are lacking range of motion...

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Ankle Mobility Eccentric Strengthening

OVERVIEW In a previous post, we covered a self-guided assessment to see if you have adequate ankle mobility. If you have yet to watch that video or read about the assessment, you can do that here. In the video below, we cover a strengthening exercise to eccentrically...

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