Exercises

Shoulder

Press up walk out over ball –

Shoulder flexion in supine-

Shoulder isometric app duction

Shoulder isometric external rotation –

Shoulder isometric flexion –

Rowing with resistance band –

Seated arm abduction with resistance band –

Seated arm flexion with resistance band –

Seated bilateral rotation with resistance band –

Shoulder extension with stick –

Shoulder external rotation –

Shoulder flexion with stick –

Shoulder shrugs –

Side drop and catch derby shoulder unit –

Single hand ball roll on wall –

Arm flexion with resistance band –

Doorway shoulder –

Drop and catch derby shoulder unit –

Finger crawl up the wall shoulder –

Wrist/Hand

Hand claw and fist –

Wrist extension with theraband-

Wrist strength into flexion with Theraband

Wrist strength into ulnarradial deviation with Theraband –

Putty extension loop –

Putty squeeze –

Finger joints mobilisation –

Finger glides –

Finger exercises with rubber band –

Radial ulnar deviation with dumbbell –

Circles with finger –

Back

McKenzie extension –

Superman –

TA with legs slide –

Thoracic rotation –

Leg pull in prone –

Breast stroke –

Cat stretch –

Child pose –

Pelvic tilts –

Scissors –

Swan dive –

Arm openings –

Bridge with pillow squeeze –

Sciatic nerve glide slider –

Neck

Cervical extension –

Cervical flexion –

Cervical rotation –

Nerve glide –

Chin tucks with resistance band –

Chin tucks –

Hip

Hip extension –

Hip abduction standing with theraband –

Side lying clam level 3 –

Single knee fall out –

Lateral walks –

Seated hip abduction with theraband –

Side kicks –

Bridges –

Knee

Inclined squats –

Static quads –

Forward lunge –

Knee flexion with towel –

Balance

Balancing –

A single leg balance on a gym ball –

Marching on trampoline –

Stretch

Glute stretch level 1 –

Glute stretch level 2 –

Hamstring foam roller –

Hamstring stretch –

ITB foam roller –

Lower back foam roller –

Mid back foam roller –

Quads foam roller –

Elbow

Bicep curls with resistance band –

Tricep press –

Hip/Knee

Inner range quads –

Straight leg raise –

Ankle

Two legged heel raises –

Two legged heel raises single leg lower –

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