Derek McLennan, B. Kin – AT, CAT(c), Head Athletic Therapist, walks you through a quick home-workout designed for the players.
This exercise works on spinal stabilization and pelvic stability. You are down in a quadruped position with you knees lifted off of the ground. Just like with a birddog, as you move you want to keep your hips, back, and shoulders stable through full-body stiffening. You step forward with your arm and contralateral leg. This movement can be done forward/backward and laterally.
Downward Dog Toe Touches
This mobility exercise works on the posterior leg, as well as, the hip hinge movement. Start in a high plank position with the feet just wider than shoulder width apart. The movement consists of hinging at the hips, into a pike position and reach across with your arm/hand to the contralateral foot. The goal is to try to not bend at the knees, and reach all the way to your foot. Modifications can be made such as wider foot position or a slight knee bend if you are unable to complete the movement.