Seated Knee Extension
Seated Knee Extension This exercise is Seated Knee Extension and its aim is to improve or maintain your knee range of movement, along with strengthen the muscles on the front of your thigh, the quadriceps. On a chair or seated on the edge of the bed, keep one foot on the floor and slowly straighten […]
Heel Slides
Heel Slides This exercise is called Heel Slides and its aim is to improve or maintain your knee range of movement. Start by laying on the floor. If you take your shoes off you will find this exercise easier to perform. Simply slide your heel towards your body so that your knee is bending, and […]
Hamstring Stretch
Hamstring Stretch This exercise is a hamstring stretch and its aim is to lengthen the soft tissue on the back of your thighs. Place your foot of the leg you want to stretch on a step out in front of you. Make sure your foot is flat and that your toes aren’t pointed up. Keep […]
Monster Walks
Monster Walks This exercise is called Monster Walk and its aim is to strengthen the muscles on the outside of your hip, specifically the gluteus medius and minimus. Using a resistance band which is wrapped around your knees, start off in standing with your feet shoulder width apart. Have your knees and hips slightly bent […]
Clam Exercise
Clam Exercise This exercise is called the Clam and its aim is to strengthen the muscles on the outside of your hip, specifically the gluteus medius and minimus. Start by lying on your side with the hip you are intending to work at the top. The first important step is to make sure your pelvis […]
Glute Stretch
Glute Stretch This exercise is a glute stretch and its aim is to lengthen the soft tissue on the back of your hips. Lay on your back with your knees bent at roughly 90 degrees. Move one foot across to the thigh of the opposite leg, reach with both hands to the leg that hasn’t […]
Wrist Flexor Strength
Wrist Flexor Strength This exercise is aiming to strengthen the wrist flexors muscles on the front of your forearm. Have your forearm resting on a table to help offer support with your palm facing upwards. Holding a dumbbell or a bottle water for weight and with your hand off the edge of the table, whilst […]
Wrist Extension Strength
Wrist Extension Strength This exercise is aiming to strengthen the wrist extensor muscles on the back of your forearm. Have your forearm resting on a table to help offer support with your palm facing down. Holding a dumbbell or a bottle water for weight and with your hand off the edge of the table, whilst […]
Wrist Active Range of Movement
Wrist Active Range of Movement These exercises aim to improve the range of movement of the wrist in all directions. Using a table may be helpful to isolate the movements and offer support, and keeping your elbow still will ensure the movement is generated from your wrist. You will be moving your wrist up and […]
Shoulder Rolls
Shoulder Rolls This exercise is shoulder rolls, and its aim is to keep the shoulders mobile and the neck muscles relaxed. In sitting or standing, with your arms relaxed by your side, simply move your shoulders up and around in circles. Go in one way, and then change direction. Follow the advice in your rehab […]