FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviours. Use these strategies as part of an effective warm-up, or as part of a structured recovery day. 1) Assume lunge position. 2) Lightly apply pressure with inside hands to areas around the front knee as shown. 3) Rub the areas creating light friction and some heat. (be careful not to cause skin irritation) 4) Switch legs and repeat.

1) Using a foam roller, lay face down placing a single leg on the roller in the middle of the leg. 2) Apply light pressure and move your body back and forth to roll from the top of the knee to the crease of your hip 5-10 times. 3) Switch sides, and repeat.

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions. 1) Step out with a lunge to the side. 2) Push the bent knee into the palm of your hand and hold for 5 seconds. 3) Release the pressure. 4) Repeat on the other side.

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions. 1) Place a band just below the knees. 2) Hinge at the hips , walk forward a few steps with bent knees and backwards.

STIMULATION - Intended to stimulate sensory-motor responses. 1) Hold arm out straight in front of you. 2) Fix your eyes on your thumb, without moving your head, jump and rotate your lower body and return back. 3) Move the same arm so the side, fix your eyes on your thumb and repeat. 4) Repeat all the above on the other side.