Resources
These are exercises, movements, and stretches that I have found to be helpful over the years. They aren't arranged in any particular order, and they are not intended to be a complete workout or rehab program. Occasionally I point clients towards these videos when I think it's appropriate.
Foundation Training:
Back & Hamstring Stretch/Strength
Stretch and strengthen the low back and hamstrings safely and effectively by focusing movement where the long bones of the thigh (femurs) meet the pelvis.
Knees Over Toes Guy:
Stepdown Progression
Develop the ability to step down and forward (like walking down stairs.) 25 reps each side.
The focus in this exercise is the leg that is standing on the box. It is easier to step down and back, and harder to step down and forward. Start by stepping down and back, gradually increase difficulty (over the span of days and weeks) by stepping progressively more forward as you step down.
Knees Over Toes Guy:
Tibialis Raise/Rotation
Strengthen the front of the lower leg. 25 reps, pause briefly at the top and bottom of the movement.
This exercise focuses on the movement of the ankle and foot. Move slowly and make sure to raise the foot as much as possible. Focus on quality of movement rather than speed.
Lower Body Half Roll
Unlock the subtle movements of the hips.
Spend about 1-2 minutes on each side.
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90 degree angle at hips and knees.
Release tension from entire body before beginning; have a breath and let your weight sink into the ground as you exhale.
Focus the movement on the thigh, there should be minimal movement in the low back.​
Supported Pigeon Pose
The idea here is to use supports to "bring the ground up" to meet your body so that you can fully and deeply relax into the stretch.
Place blocks, bolsters, or any kind of support under your bent hip, under your bent knee, and in front of your body to support your trunk and head.​ Have a breath and let your weight sink into the ground as you exhale.
Stay for at least 1 minute, and no more than 4 minutes on each side.
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2 or 3 rounds per side.