MRWC Exercise Prescriptions

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

Stabilization Protocols

Low Back and Hips

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

Roll

Perinatal Functional Position 4

Braced Crawl

Bear Crawl

Perinatal Functional Position 5

Baby

Exercise Ball Neck Strengthening

Sitting Rotational Stability

Concussion Protocols

Pencil Pushup

Visual Motion Sensitivity Training

Walking With Head Turns

Foam Rolling/Myofascial Release

Posterior Shoulder

Thoracic Spine Extension

Deep Gluteal Rotators

Low Back

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

Strength/Mobility/Corrective Exercises

Active Hip Mobility

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

Theraband Wall Walking

Trunk Rotation

Quadruped T-Spine Rotation

3 Point T-Spine Rotation

Standing T-Spine Rotation

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

Trunk Stability

Foot Stability

Intrinsic Foot Strengthening 1

Intrinsic Foot Strengthening 2

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