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Repeated Movements/Pain Relief Exercises

Breathing, Posture, and Daily Activities

Diaphragmatic Breathing

90-90 Relief Position

Head/Neck

Chin Tucks- Supine

Neck Extension- Supine

Chin Tucks- Seated

Neck Extension- Seated

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

Single Arm Extension

Single Arm Extension- Loaded

Single Arm Extension + Adduction

Single Arm Behind Back

Strength/Mobility/Corrective Exercises

Active Hip Mobility

Single Leg Lowering

Toe Touch Progression

Touch the Wall Patterning

Touch the Wall with Stick

Good Morning Touch the Wall

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

Sleeper Stretch

Cross Body Stretch

Prone Internal Rotation

T-Spine Rotation with Arm Sweep

Quadruped T-Spine Rotation

3 Point T-Spine Rotation

Standing T-Spine Rotation

Reach Roll and Lift

Forearm Wall Slides

Scapular Pushup- Wall

Scapular Pushup- Feet Elevated

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

Half Kneeling Chop Cable/Band

Half Kneeling Chop KB

Single Leg Hip Hinge

Single Leg Airplane

Trunk Stability

Pushup Shoulder Tap

Single Leg Pushup

Foot Stability

Intrinsic Foot Strengthening 1

Intrinsic Foot Strengthening 2

Low Back

Crocodile Breath

Diamond Press-up

Standing Extension

Prone Press-up with Lateral Modification

Roadkill Press-up

Standing Lateral Glide

Supine Flexion with Rotation

Standing Flexion Toe Touch Progression

Nerve Flossing

Lower Extremity

Repeated Plantar Flexion

Repeated Ankle Inversion

Knee Extension with Overpressure

Hip External Rotation Seated

Hip External Rotation Standing

Hip Internal Rotation Supine

Hip Internal Rotation Standing

Stabilization Protocols

Low Back and Hips

Partial Curl-Up

Side Plank- Wall

Side Plank- Knees

Side Plank- Feet

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

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

Perinatal Functional Position 4

Perinatal Functional Position 5

Blossoming Flower

Dead Bug Heel Slide

Banded Knee Bridge

Knee Squeeze Bridge

Advanced Clam Shell

Seated Toe Outs/Ins

Overhead Band Pull