Exercise Library

FOOT
ANKLE
KNEE
HIP
LOW BACK
MID BACK
NECK
SHOULDER
ELBOW
WRIST/HAND
FULL BODY
GERIATRIC

FOOT

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Calf Stretch with Towel

Correct ankle imbalances and restore function.

Short Foot

Increase strength and muscular endurance.

Towel Scrunches

Increase ankle strength and muscular endurance.

Plantar Fascia Mobility Ball Myofascial Release

Deep tissue massage to correct muscular imbalances.

Single Leg Heel Raises

Increase ankle strength and muscular endurance.

Standing Calf Stretch

Correct ankle imbalances and restore function.

Soleus Calf Muscle Stretch

Correct ankle imbalances and restore function.

Single Leg Balance

Increase ankle strength and muscular endurance.

ANKLE

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Calf Foam Roll Myofascial Release

Deep tissue massage to correct muscular imbalances.

Calf Stretch with Towel

Correct ankle imbalances and restore function.

Towel Scrunches

Increase ankle strength and muscular endurance.

Alphabet Writing

Increase ankle strength and muscular endurance.

Ankle Pumps

Increase ankle strength and muscular endurance.

Seated Ankle Eversion

Increase ankle strength and muscular endurance.

Standing Calf Stretch

Correct ankle imbalances and restore function.

Soleus Calf Muscle Stretch

Correct ankle imbalances and restore function.

Ankle Eversion with Band

Increase ankle strength and muscular endurance.

Resistance Band Plantar Flexion

Increase ankle strength and muscular endurance.

Standing Heel Raises

Increase ankle strength and muscular endurance.

Single Leg Balance

Increase ankle strength and muscular endurance.

Heel Walk Forward

Increase anterior shin and ankle strength.

Negative (Eccentric) Heel Raise

Increase ankle strength and muscular endurance.

Single Leg Balance Pad

Increase ankle strength and muscular endurance.

Balance Board Side to Side

Increase ankle strength and muscular endurance.

½ Foam Roll Rocking

Increase ankle strength and muscular endurance.

Single Leg ¼ Squats

Increase knee strength and muscular endurance.

KNEE

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Supine Heel Slides

Increase knee strength and muscular endurance.

Assisted Knee Flexion

Increase knee strength and muscular endurance.

Wall Heel Slides

Increase knee strength and muscular endurance.

Patellar Glides Side To Side

Increase knee strength and muscular endurance.

Patellar Glides Up & Down

Increase knee strength and muscular endurance.

Calf Stretch with Towel

Correct ankle imbalances and restore function.

Quad Sets

Increase knee strength and muscular endurance.

Supine Straight Leg Raise

Increase knee strength and muscular endurance.

Side Lying Leg Lift

Increase knee strength and muscular endurance.

Bridge

Increase knee strength and muscular endurance.

Standing Knee Flexion

Increase knee strength and muscular endurance.

Standing Heel Raises

Increase ankle strength and muscular endurance.

Side Lying Quadricep Stretch

Correct knee imbalances and restore function.

Seated Hamstring Stretch

Correct knee imbalances and restore function.

Supine Hamstring Stretch with Knee Flexion

Correct knee imbalances and restore function.

Seated Inner Thigh Stretch

Correct hip imbalances and restore function.

Hip Bridge with Knee Extension

Increase hip strength and muscular endurance.

Side Step Ups

Increase knee strength and muscular endurance.

Step Ups

Increase knee strength and muscular endurance.

Seated Leg Curl

Increase knee strength and muscular endurance.

Lateral Band Walk

Increase hip strength and muscular endurance.

Chair Plank

Increase core strength and muscular endurance.

Short Arc Knee Extension

Increase knee strength and muscular endurance.

Standing Calf Stretch

Correct ankle imbalances and restore function.

Prone Hip Extension

Increase knee strength and muscular endurance.

Heel Digs

Increase hip strength and muscular endurance.

Hip Bridge

Increase hip strength and muscular endurance.

Side Lying Leg Lift

Increase hip strength and muscular endurance.

Hip Adduction

Increase hip strength and muscular endurance.

Single Leg Balance

Increase ankle strength and muscular endurance.

Step Ups

Increase hip strength and muscular endurance.

Assisted 45º Mini Squats

Increase hip strength and muscular endurance.

Gluteal & Piriformis Stretch

Correct hip imbalances and restore function.

Iliotibial Band (ITB) Stretch

Correct hip imbalances and restore function.

Clam Shell

Increase hip strength and muscular endurance.

Side Lying Hip Adduction

Increase knee strength and muscular endurance.

Hamstring Foam Roll Myofascial Release

Deep tissue massage to correct muscular imbalances.

Quadricep Foam Roll Myofascial Release

Deep tissue massage to correct muscular imbalances.

Towel Scrunches

Increase ankle strength and muscular endurance.

Inversion Towel Scoops

Increase ankle strength and muscular endurance.

Standing Toe Raise

Increase ankle strength and muscular endurance.

Resistance Band Dorsiflexion

Increase ankle strength and muscular endurance.

Ankle Inversion with Band

Increase ankle strength and muscular endurance.

Heel Walk - Forward

Increase anterior shin and ankle strength

Tibialis Anterior Myofascial Release

Deep tissue massage to correct muscular imbalances.

Calf Mobility Ball Myofascial Release on Block

Deep tissue massage to correct muscular imbalances.

HIP

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Supine Hamstring Stretch with Knee Flexion

Correct knee imbalances and restore function.

Wide Angle Seated Side Bend

Correct imbalances and restore function.

Standing Calf Stretch

Correct ankle imbalances and restore function.

Standing Knee Flexion

Increase knee strength and muscular endurance.

Table Hamstring Stretch

Correct hip imbalances and restore function

Standing Heel Raises

Increase ankle strength and muscular endurance.

Heel Digs

Increase hip strength and muscular endurance.

Prone Hip Extension

Increase knee strength and muscular endurance.

Side Lying Quadricep Stretch

Correct knee imbalances and restore function.

Iliotibial Band (ITB) Stretch

Correct hip imbalances and restore function.

Hip Raises on Step

Increase knee strength and muscular endurance.

Side Lying Leg Lift

Increase knee strength and muscular endurance.

Clam Shell

Increase hip strength and muscular endurance.

Hip Bridge

Increase hip strength and muscular endurance.

Modified Side Plank

Increase core strength and muscular endurance.

Prone Plank

Increase core strength and muscular endurance

Piriformis Figure 4 Stretch

Correct hip imbalances and restore function.

Seated Inner Thigh Stretch

Correct hip imbalances and restore function.

Seated Hip Flexion/Adduction

Correct hip imbalances and restore function.

Fire Hydrant

Increase hip strength and muscular endurance

LOW BACK

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Supine Core Activation

Increase core strength and muscular endurance.

Cat/Cow

Increase low back strength and muscular endurance

Supine Low Back Twist

Correct low back imbalances and restore function.

Supine Hamstring Stretch with Knee Flexion

Correct knee imbalances and restore function.

Piriformis Figure 4 Stretch

Correct hip imbalances and restore function.

Clam Shell

Increase hip strength and muscular endurance.

Dead Bug - Progression 2

Increase strength and muscular endurance.

Standing Hip Flexor Stretch with Chair

Correct imbalances and restore function.

Hip Bridge

Increase hip strength and muscular endurance.

Modified Side Plank

Increase core strength and muscular endurance.

Modified Plank Knees Flexed

Increase core strength and muscular endurance.

Assisted 45º Mini Squats

Increase hip strength and muscular endurance.

Mid Back Myofascial Release

Deep tissue massage to correct muscular imbalances.

Glute Max Myofascial Release

Deep tissue massage to correct muscular imbalances.

McGill Curl Up - Progression 1

Increase abdominal strength and muscular endurance.

Side Plank

Increase core strength and muscular endurance.

Prone Plank

Increase core strength and muscular endurance

Bird Dog with Resistance

Increase strength and muscular endurance.

Hip Hinge Squat To Sit

Increase hip strength and muscular endurance.

Seated Hip Flexion/Adduction

Correct hip imbalances and restore function.

Quadricep Foam Roll Myofascial Release

Deep tissue massage to correct muscular imbalances.

Mid Back Foam Roll Myofascial Release

Deep tissue massage to correct muscular imbalances.

Low Back Pelvic Rocking

Correct low back imbalances and restore function.

Piriformis Mobility Ball Myofascial Release

Deep tissue massage to correct muscular imbalances.

Standing Quadricep Stretch

Correct hip imbalances and restore function.

McKenzie Standing Low Back Extension

Increase low back strength and muscular endurance.

Hip Bridge

Increase hip strength and muscular endurance.

Side Lying Leg Lift

Increase knee strength and muscular endurance.

Fire Hydrant

Increase hip strength and muscular endurance

McKenzie Extension - Beginner

Increase low back strength and muscular endurance.

Bird Dog

Increase core strength and muscular endurance.

Modified Side Plank

Increase core strength and muscular endurance.

Glute Foam Roll Myofascial Release - Progression 2

Deep tissue massage to correct muscular imbalances.

Child Pose Stretch

Correct low back imbalances and restore function.

Supine Alternating Knee to Chest

Correct low back imbalances and restore function.

Stir the Pot

Increase core strength and muscular endurance.

Single Leg Kettlebell Deadlift

Increase strength and muscular endurance.

TFL Foam Roll Myofascial Release

Deep tissue massage to correct muscular imbalances.

Quadricep Foam Roll Myofascial Release

Deep tissue massage to correct muscular imbalances.

Stability Ball Crunch

Increase abdominal strength and muscular endurance.

Hip Lock Bridge with Ball Trap

Increase hip strength and muscular endurance.

Lateral Band Walk - Knees Bent

Increase strength and muscular endurance.

MID BACK

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Standing Rows with Band

Increase mid back strength and muscular endurance.

Prone Blackburn T

Increase mid back strength and muscular endurance.

Prone Blackburn W

Increase mid back strength and muscular endurance.

Cat/Cow

Correct mid back imbalances and restore function.

Scapular Retraction

Increase mid back strength and muscular endurance.

Mid Back Foam Roll Myofascial Release

Deep tissue massage to correct muscular imbalances.

Thoracic Extension on Foam Roll

Deep tissue massage to correct muscular imbalances.

Shoulder W”s On Ball

Increase mid back strength and muscular endurance.

Prone Blackburn Y

Increase mid back strength and muscular endurance.

Lat Pulldown with Band

Increase mid back strength and muscular endurance.

Wall Angels

Increase mid back strength and muscular endurance.

Thoracic Spine Foam Roll Myofascial Release

Deep tissue massage to correct muscular imbalances.

Floor Angels

Increase shoulder strength and muscular endurance.

Head Retraction

Increase neck strength and muscular endurance.

Blackburn T on Ball

Increase shoulder strength and muscular endurance.

Blackburn W on Ball

Increase shoulder strength and muscular endurance.

Seated Rows on Ball

Increase mid back strength and muscular endurance.

Stability Ball Flexion Stretch

Correct shoulder imbalances and restore function.

Chest Stretch at 90º

Correct muscular imbalances and restore range of motion.

NECK

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Head Retraction

Increase neck strength and muscular endurance.

Mid Back Foam Roll Myofascial Release

Deep tissue massage to correct muscular imbalances.

Foam Roll Chest Stretch - Progression 2

Correct shoulder imbalances and restore function.

Floor Angels

Increase shoulder strength and muscular endurance.

Brugger Postural Upper Body

Increase shoulder strength and muscular endurance.

Single Arm Doorway Stretch

Correct shoulder imbalances and restore function.

Deep Cervical Flexor Strengthening - Lift and Hold

Increase neck strength and muscular endurance.

Isometric Flexion

Increase neck strength and muscular endurance.

Isometric Side Bending

Increase neck strength and muscular endurance.

Isometric Rotation

Increase neck strength and muscular endurance.

Shoulder Rolls

Increase shoulder strength and muscular endurance.

Prone Blackburn T

Increase mid back strength and muscular endurance.

Isometric Extension with Resistance Band

Increase neck strength and muscular endurance.

Isometric Side Bend with Resistance Band

Increase neck strength and muscular endurance.

SHOULDER

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Codmans Pendulum ROM

Correct muscular imbalances and restore range of motion.

Internal Rotation Towel Stretch

Correct shoulder imbalances and restore function.

Sleeper Stretch at 90°

Correct shoulder imbalances and restore function.

Wall Flexion Finger Crawl

Increase shoulder strength and muscular endurance.

Shoulder Shrugs

Correct muscular imbalances and restore function.

Assisted 90/90 External Rotation to 90º

Correct muscular imbalances and restore function.

Assisted Flexion to 180º

Correct muscular imbalances and restore function.

Assisted Abduction to 180º

Correct muscular imbalances and restore function.

Assisted D2 Pattern to 180º

Correct muscular imbalances and restore range of motion.

Assisted Bilateral Shoulder Flexion to 180º

Correct muscular imbalances and restore range of motion.

Assisted D2 Pattern to 90º

Correct muscular imbalances and restore function.

Assisted External Rotation to 45º

Correct muscular imbalances and restore function.

Assisted Internal Rotation

Correct muscular imbalances and restore range of motion.

Seated Flexion Table Slides

Correct shoulder imbalances and restore function.

Cervical Side Bending AROM

Correct neck imbalances and restore function.

Cross Body Stretch

Correct shoulder imbalances and restore function.

Doorway External Rotation

Correct shoulder imbalances and restore function.

Isometric Abduction

Increase strength and muscular endurance.

Isometric Flexion

Increase strength and muscular endurance.

Isometric External Rotation

Increase strength and muscular endurance.

Isometric Internal Rotation

Increase strength and muscular endurance.

Isometric Extension

Increase strength and muscular endurance.

Bilateral Doorway Stretch

Correct shoulder imbalances and restore function.

Pulley Flexion to 180º

Correct shoulder imbalances and restore function.

Shoulder Extension

Increase shoulder strength and muscular endurance.

Rotator Cuff External Rotation

Increase shoulder strength and muscular endurance.

Rotator Cuff Internal Rotation

Increase shoulder strength and muscular endurance.

Scapular Protraction with Resistance Band

Increase strength and muscular endurance.

Seated High Rows

Increase shoulder strength and muscular endurance.

External Rotation at 90/90

Increase shoulder strength and muscular endurance.

Isometric Resisted Flexion with Band

Increase shoulder strength and muscular endurance.

Isometric Resisted External Rotation with Band

Increase shoulder strength and muscular endurance.

Plus Sign - Protract/Retract

Increase strength and muscular endurance.

Scapula Protraction

Increase shoulder strength and muscular endurance.

Flexion with Resistance Band

Increase shoulder strength and muscular endurance.

Abduction with Resistance Band

Increase shoulder strength and muscular endurance.

Chest Press on Stability Ball

Increase shoulder strength and muscular endurance.

ELBOW

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Forearm Extensor Lateral Rotation Stretch

Correct forearm imbalances and restore function.

Forearm Flexion Stretch

Correct forearm imbalances and restore function.

Assisted Forearm Stretch

Correct forearm imbalances and restore function.

Wrist Extension with Dumbbell

Increase forearm strength and muscular endurance.

Wrist Flexion with Dumbbell

Increase forearm strength and muscular endurance.

Forearm Flexor Stretch

Correct forearm imbalances and restore function.

Forearm Extension AROM

Correct muscular imbalances and restore range of motion.

Towel Twist

Increase elbow strength and muscular endurance.

Grip Strengthening

Increase forearm strength and muscular endurance.

Flexion with Dumbbell

Increase elbow strength and muscular endurance.

Scapular Retraction Arms Low

Increase strength and muscular endurance.

Scapular Retraction Arms Mid Point

Increase strength and muscular endurance.

Standing Rows with Band

Increase shoulder strength and muscular endurance.

WRIST/HAND

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DIP Joint Blocking Exercise

Promotes either tendon glide, joint flexibility or soft tissue extensibility.

PIP Joint Blocking Exercise

Promotes either tendon glide, joint flexibility or soft tissue extensibility.

DIP Blocking Exercise

Promotes either tendon glide, joint flexibility or soft tissue extensibility.

Composite Individual Finger Extension

Promotes either tendon glide, joint flexibility or soft tissue extensibility.

PIP Blocking Exercise

Promotes either tendon glide, joint flexibility or soft tissue extensibility.

Tendon Gliding Hook

Promotes either tendon glide, joint flexibility or soft tissue extensibility.

Tendon Gliding L

Promotes either tendon glide, joint flexibility or soft tissue extensibility.

Tendon Gliding Flat Fist

Promotes either tendon glide, joint flexibility or soft tissue extensibility.

Tendon Gliding Fist

Promotes either tendon glide, joint flexibility or soft tissue extensibility.

Isolated FDS Glide Index Finger

Promotes either tendon glide, joint flexibility or soft tissue extensibility.

Isolated FDS Glide Middle Finger

Promotes either tendon glide, joint flexibility or soft tissue extensibility.

Wrist Flexion-Extension AROM

Correct muscular imbalances and restore range of motion.

Active Thumb Composite Flexion

Promotes either tendon glide, joint flexibility or soft tissue extensibility.

Grip Strengthening

Promotes either tendon glide, joint flexibility or soft tissue extensibility.

Individual Pinch

Promotes either tendon glide, joint flexibility or soft tissue extensibility.

FULL BODY

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Bilateral Shoulder Flexion Stretch

Correct shoulder imbalances and restore function.

Cervical Side Bending AROM

Increase strength and muscular endurance.

Finger Abduction Adduction

Increase strength and muscular endurance.

Head Retraction

Increase strength and muscular endurance.

Cervical Rotation AROM

Increase strength and muscular endurance.

Abduction Circles

Correct shoulder imbalances and restore function.

Seated Cross Body Stretch

Correct shoulder imbalances and restore function.

Seated Scapular Retraction Arms Low

Increase strength and muscular endurance.

Wrist Flexion Stretch

Correct imbalances and restore function.

Wrist Extension Stretch

Correct imbalances and restore function.

GERIATRIC

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Bilateral External Rotation

Increase strength and muscular endurance.

Head Retraction

Increase neck strength and muscular endurance.

Bird Dog

Increase core strength and muscular endurance.

Prone Hip Extension

Increase hip strength and muscular endurance.

Standing Calf Stretch

Correct ankle imbalances and restore function.

Over Head Reach - Right

Correct shoulder imbalances and restore function.

Over Head Reach - Right

Correct shoulder imbalances and restore function.