Instructions:
1. Allow the ankle to articulate naturally, do not grip with toes for balance
2. Exhale, pushing from a squat position, emphasis on the foot that is on the ball
3. Harder variation: Dumbells/Barbells or overhead Medicine ball movement
Instructions:
1. Allow for the ankle to articulate naturally, do not grip with the toes for balance
2. Exhale, emphasis on pushing with the foot that is on the ball
3. Maintain balance for a few seconds before returning into the squat position
4. Harder variation: holding onto dumbell, weight is on the same side of the foot that is on the ball
Instructions:
1. Place the top of foot on a 6-24″ box, & hop out to position the knee at a 90 degree bend with flexion
2. Exhale, engaging core, and squating to the desired depth assigned
3. Inhale to standing position.
4. Relax the back leg and put the focus on pushing thru the heel of the forward foot
5. Harder variations: Dumbell/Barbell
Instructions:
1. Start with weight at shoulder height on the same side as standing leg.
2. Inhale, core tightens into a lateral squat
3. Exhale, engage the foot that is on the disc to come back to a balanced 1 leg standing positon, toes relaxed
Instructions:
1. Position foot so that the leg remains at 90 degree angle
2. Exhale pushing hips to ceiling keeping the core engaged
3. Arms crossed the chest for harder variation
Instructions:
1. Place the fitball against the wall above the waistline.
2. Move left foot out in front, right foot is behind with only slight pressure on the toes
3. Tighten lower core, Inhale and feel the resistance thru the heel as you drop into a squat position. End position is with the knee bent at 90 degrees.
4. Exhale as you push thru the heel being aware of not leaning into the ball
Instruction:
Left leg
1. Standing on your left leg, with a slight bend in the knee. The weight should be in the right hand.
2. Inhale as you begin the descent. Keeping just a slight bend in the knee, focusing on bending from the waist and utilizing the stretch in the hamstring
3. Begin the rotation of the upper body. Pull the left shoulder back as you descend. Open the chest to the side of the room. Remember to hold the lower core to stabilize the lower back
4. Exhale as you engage thru the left foot back to starting position. Maintain balance on your left foot or place back to the floor.
Instructions:
1. Lying on your back, left leg is straight, right leg is on the ball with the achilles tendon on the ball.
2. Tighten lower core, Inhale and rise into a bridge position. You may use your arms for balance
3. Exhale as you perform a leg curl making sure the movement is controlled with no forceful lockouts.
4. Inhale back to starting position. You may hold the bridge and continue reps or lower to the floor and repeat the bridge.
Stagnation Therapy 