Repeated Movements/Pain Relief Exercises

 

Breathing, Posture, and Daily Activities

Diaphragmatic Breathing

Posture Reset

Getting Up

90-90 Relief Position

 

Head/Neck

Chin Tucks- Supine

Neck Extension- Supine

Chin Tucks- Seated

Neck Extension- Seated

 

Neck Flexion

Neck Rotation

Neck Rotation with Flexion

Neck Disassociation

 

Neck Sidebending

 

TMJ Chin Tuck and Poke

TMJ Chin Tuck with Opening

Upper Extremity

Loaded Wrist Flexion

Loaded Wrist Extension

 

Elbow Extension

Supination

 

Single Arm Extension

Single Arm Extension- Loaded

Single Arm Extension + Adduction

Single Arm Behind Back

 

Strength/Mobility/Corrective Exercises

 

Active Hip Mobility

Heel Slides

Brettzel

Brettzel 2.0

Single Leg Lowering

Toe Touch Progression

Touch the Wall Patterning

Touch the Wall with Stick

Good Morning Touch the Wall

Deadlift

Single Arm Deadlift

Double Arm Deadlift

 

Shoulder/Thoracic Mobility/Stability

T-Spine Extension- Supine

T-Spine Extension- Prone

Upper Thoracic Extension

T-Spine Rotation- Supine

T-Spine Rotation with Reach

Floor Angels

Sleeper Stretch

Cross Body Stretch

Prone Internal Rotation

Flapping Bird

Doorway Slides

T-Spine Rotation with Arm Sweep

 

Trunk Rotation

Quadruped T-Spine Rotation

3 Point T-Spine Rotation

Standing T-Spine Rotation

Supine W's

Reach Roll and Lift

Wall Angels

Forearm Wall Slides

Scapular Pushup- Wall

Scapular Pushup- Feet Elevated

Standing W's

Ball Catching- Sidelying

Ball Catching- Prone

High Row with External Rotation

Rhythmic Stabilization- Throwing

 

Rotary Stability

Lower Body Rolling

Upper Body Rolling

Rotary Stability Roll

Trunk Stability Double Leg Lowering

Trunk Rotation

Half Kneeling Chop Cable/Band

Half Kneeling Chop KB

Single Leg Hip Hinge

Single Leg Airplane

 

Trunk Stability

Incline Pushup

Pushup Walkout

Pushup Shoulder Tap

Pushup

Single Leg Pushup

 

Foot Stability

Intrinsic Foot Strengthening 1

Intrinsic Foot Strengthening 2

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Low Back

Crocodile Breath

Diamond Press-up

Prone Press-up

Standing Extension

 

Prone Press-up with Lateral Modification

Roadkill Press-up

Standing Lateral Glide

Supine Flexion with Rotation

 

Supine Flexion

Seated Flexion

Standing Flexion Toe Touch Progression

 

 

Nerve Flossing

Prayer Stretch

Radial Paddle

Sciatic Nerve

 

 

 

Lower Extremity

Repeated Plantar Flexion

Repeated Ankle Inversion

 

Knee Extension

Knee Extension with Overpressure

Knee Flexion

 

Hip Extension

Hip Flexion

Hip External Rotation Seated

Hip External Rotation Standing

Hip Internal Rotation Supine​

Hip Internal Rotation Standing

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Stabilization Protocols

 

Low Back and Hips

Cat-Camel

Partial Curl-Up

Bridging

Side Plank- Wall

Side Plank- Knees

Reach and Roll

Side Plank- Feet

Bird-Dog

Dead Bug 1- Heel Taps

Dead Bug 2- Arm and Heel

Dead Bug 3- Arm and Leg

Dead Bug 4- Rotation

 

Neck and Shoulders

Banded Chin Tuck Arm Extension

Banded Neck Mobility

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Perinatal

*ONLY PERFORM KEGEL IF YOU HAVE BEEN CLEARED BY YOUR PELVIC FLOOR PHYSIO TO DO SO! IF NOT, SKIP IT FOR NOW*

Diaphragmatic Breathing with Kegel on Exhale

Perinatal Functional Position 1

Perinatal Functional Position 2

Perinatal Functional Position 3

Roll

Perinatal Functional Position 4

Braced Crawl

Bear Crawl

Perinatal Functional Position 5

Blossoming Flower

Dead Bug Heel Slide

Banded Knee Bridge

Knee Squeeze Bridge

Clam Shell

Advanced Clam Shell

Seated Toe Outs/Ins

Overhead Band Pull

Hover