Build up your middle and lower trapezius and banish those knots on the tops of your shoulders for good! Start with the sitting or standing version first, then transition to lying prone (face down) to advance the exercise while you work against gravity.

This 11 minute stretching routine can be a nice way to end a workout. Make sure you check with your PT if you have any musculoskeletal issues before you stretch. We cover the majority of the two joint muscle of the lower limbs: the hamstrings, gluteals, quadriceps, gastrocnemius, and also the posterior capsule of the shoulder.

Join me as I review the basics of using the foam roller to mobilize the tissue of your legs including: the gastrocnemius/ soleus (calf muscles), the hamstrings, quadriceps, the dreaded iliotibial band and gluteals. For more information on using your foam roller, check out our foam roller workshop recording available for download.

The foam roller is one of my favorite tools for working with tissue mobility. In this video we go over lying on the roller to help mobilize your mid back, rib cage and musculature. I mention the legs, just click on the "lower extremity foam roller" video for leg work.

The neutral spine series derived from Dr. Stuart McGill's research on stabilizing/ strengthening the spine, without causing breakdown of the passive structures (the IV disks, ligaments, etc).

Before hiking, running, cycling, or other cardio-type activity make sure to warm up the lower body muscles. Do this series two or even three times.