Exercise Video Directory
Ankle
- Ankle Plantarflexion with Theraband
- Ankle Dorsiflexion with Theraband
- Calf stretching on step and against wall
- Soleus stretching on step and against wall
- Tibialis posterior with band
- Ankle self-mobilization to improve dorsiflexion
Foot
- Foot Inversion with Theraband
- Foot Eversion with Theraband
- Plantar foot doming
- Lacrosse ball foot stretching
- 1 st toe extension stretching in sitting
Elbow
- Chair dips (beginner)
- Chair dips (intermittent)
- Chair dips (advanced)
- Elbow extension in supine with weight
Knee
- Long Arc Quad with ankle weight
- Lunge with Swiss Ball Support
- Passive knee extension stretching
- Rearfoot Elevated Split Squat
Neck
- Upper trapezius stretching
- Levator Scapulae stretching
- Scalene & Sternocleidomastoid stretching
- Deep neck flexor contraction with head lift in supine
- Cervical spine extension in quadruped
- Cervical spine extension with unilateral rotation in quadruped
- Chin tuck / OA joint flexion
- Deep neck flexor activation in supine (with slight head lift)
Shoulder
- Shoulder Abduction active assisted range of motion
- Shoulder Flexion active assisted range of motion
- Shoulder External Rotation active assisted range of motion
- Shoulder Internal Rotation active assisted range of motion
Abdominal
- Abs_Core – Pallof Press Lateral Walkouts
- Abs_Core – Pallof Press with Lumbar Rotation
- Abs_Core – Pallof Press with Rotation in Lunge Position
- Abs_Core – Standing Pallof Press
Balance
- Single Leg Balance on Foam Pad
- Single Leg Balance on Foam with 3 Way Hip
- Single Leg Balance with Alternating UE Cone Taps
- Single Leg Balance with Kettlebell Hold
- Single Leg Balance with Kettlebell Passes
- Single Leg Balance with LE Cone Taps
- Single Leg Balance with UE Cone Taps
Hip
- Hip – 4 Way Hip with Resistance (Steamboats)
- Resisted Hip Abduction Walkouts
- Resisted Hip Adduction Walkouts
- Single Leg Romanian Deadlift with Dowel
- Single Leg Romanian Deadlift with Kettlebell
- Deadlift with Kettlebell
- Hip Hinge with Dowel
- Hip Hinge with Kettlebell
- Lunge with Lateral Hip Distraction
- Quadruped Rocking with Lateral Hip Distraction
- Reverse Nordic Curls with Band
Lumbar
- Prone Lumbar Extension over Physioball
Scapular Stabilization
- Scapular Protraction Wall Clocks
- Serratus Push Ups
- Serratus Push Ups on Knees
- Serratus Wall Slides with Foam Roll
- Serratus Wall Slides with shoulder ER resistance
Thoracic
- Half Kneeling Thoracic Rotation at Wall
- Quadruped Thoracic Rotation
- Quadruped Thread the Needle
- Open Book Stretch
- Thoracic Extension Mobility
- Upper Thoracic Cat and Camel
Wrist
- Wrist – Eccentric wrist extension with dumbbell
- Pronation and supination with hammer
- Radial deviation with dumbbell
- Wrist and hand flexor tendon glides
- Wrist extension with dumbbell
- Wrist flexion with dumbbell
- Double wrist extension stretch in weight bearing
- Pronation with resistance band
- Seated towel gripping
- Single wrist extension stretch in weight bearing
- Supination with resistance band
- Ulnar deviation with dumbbell
- Wrist extension prayer stretch
- Wrist extensors stretch
- Wrist flexors stretch
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