To get into the 90/90 position, your lead leg should be directly in front of you, bent to 90 degrees. Line it up with your heel. The trail leg should be to the side and also be bent to 90 degrees, with the heel lining up with the back leg. Once in the position maintain an upright posture with your shoulders back. Use your opposite hand (supinated position) to the forward foot to guide your torso towards the lead leg. You’ll feel a deep stretch on the gluteus minimus muscle. Hold this position for 5 seconds while pushing your lead leg down into the floor. Repeat this 3-5 times on each side.
To get into this position start by lying down on your stomach with your hands “handcuffed” behind your back. Actively engage your upper back by lifting your shoulders up and having your hands sit just above your lower back. Maintaining a slow tempo, start to open up your arms with your palms towards the ceiling and upper back still active. Once you get your arms to the “T” position start to bring the arms forward in front of the head while turning your palms up towards the ceiling. Next you want to reach with your hands and touch your upper back. From here, reverse the initial steps back to your handcuff position and repeat 3-5 times.
The combat position involves kneeling with one leg bent at a right angle and the other leg perpendicular to it with the foot planted. Turn your torso towards the lead leg. Push your knee over the ankle to its end range of motion while being mindful to not let the ankle come off of the floor. Once you find the end range position, actively try and lift the toes off of the ground to stretch the anterior tibialis (shin). The combat position involves kneeling with one leg bent at a right angle and the other leg perpendicular to it with the foot planted. Turn your torso towards the lead leg. Push your knee over the ankle to its end range of motion while being mindful to not let the ankle come off of the floor. Once you find the end range position, actively try and lift the toes off of the ground to stretch the anterior tibialis (shin).
To get into this position start by kneeling. Set your hips back with your feet and hips externally rotated. Bring your forearms to the ground in front of you and lean forward with a neutral spine. Actively stretch from this position and rock back to the end ranges of motion.4. 5.
To get into this position stand parallel to the wall about 1-2 feet away. Stand tall and keep your torso square. Start with the hand closest to the wall in active flexion overhead. Force the arm against the wall. Actively move the arm around the wall in a clockwise arach fashion. Make sure to turn the hand over as it rotates behind you. Repeat for reps on each side.
