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

Call Us Today!

Roland Park

200 W Cold Spring Ln #300
Baltimore, MD 21210

(410) 662-7977

Clarksville

5005 Signal Bell Ln #202
Clarksville, MD 21029

(410) 531-2150

Hunt Valley

Onelife Fitness
126 Shawan Rd, Suite 300
Cockeysville, MD 21030

(443) 318-4242

Rosedale/White Marsh

9110 Philadelphia Rd #100
Baltimore, MD 21237

(410) 574-4966

Timonium

15 W Aylesbury Rd #600
Timonium, MD 21093

(855) 783-4778

Appointment Request

    By clicking here, I agree to be contacted at the number or email provided