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Exercise Library

FOOT

ANKLE

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

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

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

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

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

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

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

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

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

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

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.
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