Hip Sleeper Stretch 

90/90 Internal Hip Rotation

Pelvic Tilts​
​Low Back relief, Core strengthening activation of pelvic girdle exercise.

Glute Medius Hip Lift
​Stabilization and strengthening exercise for the glute medius

Hip Lift​
​Isolated Hamstring Strengthening exercise without glute and low back involvement. Great for stabilizing knee joint and decreasing knee pain. 

Hip Circuit​
​Hip strengthening of the lateral hip musculature. 6 exercises done without rest. 

Lower Body Stretches ​
​A circuit of stretches for the lower body that should be performed at least 2 times a week to maintain flexibility and prevent injuries.

Foot Drills 
​6 foot and ankle drills to increase ankle & foot ligaments & muscles

Intrinsic Foot Exercises
​1. Big toe up & small toe down.
2. Fanning
3. Adduction &abduction of toes
​4. Towel crunching with toes.

Intrinsic Foot Strengthening 
1. Toe calf raises
2. squat circles with foot control
​3. Ski jumper

Hip Mobility
​Dr. Spina's Hip Mobility - not just a passive stretch but an active stretch.