Elbow Extension Range of Movement
Elbow Extension Range of Movement This exercise is elbow extension and its aim is to increase the range of motion of the elbow joint. In standing or sitting, with your arm out in front of you and supported with your other hand, straighten your elbow out with gravity helping to get as much range as […]
Bicep Curls
Bicep Curls This exercise is a bicep curl and its aim is to strength the muscles on the front of your upper arm, the biceps. You can use a resistance band or a dumbbell for this exercise, and can be performed in standing or sitting. Start with your arms by your side and your elbow […]
Walking Lunges
Walking Lunges This exercise is walking lunges and its aim is to improve your general leg and trunk strength, along with your balance. Start the exercise in standing and take a big step forward with one foot, lower yourself down so that you are bending your knees, and keep your chest upright through the movement […]
Squats
Squats This exercise is a squat and its aim is to improve your general leg and trunk strength. Start in standing with your weight evenly distributed on both sides. Keeping your chest up, start lowering yourself down by bending your knees and moving your hips backwards. You may find it easier initially to have your […]
Sit to Stand
Sit to Stand This exercise is the sit to stand, and its aim is to improve your general leg strength. Sitting in a chair simply stand up, then return back to sitting moving in a controlled manner rather than just slumping or collapsing back into the chair. Aim to complete the suggested amount of reps […]
Single Leg Balance
Single Leg Balance This exercise is single leg balance, and the aim is to improve your proprioception on the muscles and tendons in your leg. Start on a stable solid ground standing on one leg and simply have your other leg raised off the ground. Aim to hold this position in a controlled manner for […]
Side to Side Hopping
Side to Side Hopping This exercise is side-to-side hopping on the spot, and is used to help someone return to impact activities such as running and sport. It is best to perform this exercise when you have had a brief warm up of some other exercises, or before you are due to go running, depending […]
Hopping on the Spot – Double
Hopping on the Spot – Double This exercise is hopping on the spot and is used to help someone return to impact activities such as running. It is best to perform this exercise when you have had a brief warm up of some other exercises, or before you are due to go running, depending on […]
Calf Raises – Single Leg
Calf Raises – Single Leg This exercise is single leg calf raise where the aim is to strengthen your muscles and tendons on the back of your lower leg. Stand on one leg with your knees straight, have the ball of your foot on a step, with your heels hanging off the edge, from this […]
Calf Raises – Double Leg
Calf Raises – Double Leg This exercise is double leg calf raise where the aim is to strengthen your muscles and tendons on the back of your lower leg. Standing with your knees straight and your weight evenly distributed on both feet, have the balls of your feet on a step, and your heels hanging […]