Seated Lumbar Flexion
Seated Lumbar Flexion The Seated Lumbar Flexion exercise is aiming to improve the range of movement of your lower back, specifically to help with activities such as bending over. Start…
Lying Knee Pulls
Lying Knee Pulls The Lying Knee Pull exercise is aiming to improve the range of movement of your lower back, specifically to help with activities requiring you to bend over.…
Resistance Band Lat Pulldown
Resistance Band Lat Pulldown The Lat Pulldown with a Resistance Band exercise aims to strengthen your back muscles, specifically the large Latissimus Dorsi muscle. You can perform this exercise with…
Reverse Wall Push Ups
Reverse Wall Push Ups The Reverse Wall Push Ups Exercise aims to strengthen the muscles of your upper back and shoulders. Start by standing with your back about 1 foot…
Thoracic Extension on a Foam Roller
Thoracic Extension on a Foam Roller The Thoracic Extension on a Foam Roller exercise is aiming to improve the range of movement of the middle portion of the spine, specifically…
Seated Thoracic Rotation
Seated Thoracic Rotation The Seated Thoracic Rotation exercise is aiming to improve the range of movement of the middle portion of the spine, specifically the thoracic being able to move…
Thoracic Flexion and Extension Mobility
Thoracic Flexion and Extension Mobility The Thoracic Flexion and Extension Mobility exercise is aiming to improve the range of movement of the middle portion of the spine, it is also…
Lumbar Flexion in Lying
Lumbar Flexion in Lying The Lumbar Flexion in Lying exercise is aiming to improve the range of movement of your lower back, specifically to help with activities such as bending…
Side Lying Thoracic Rotation
Side Lying Thoracic Rotation The Side Lying Thoracic Rotation exercise is aiming to improve the range of movement of the middle portion of the spine, specifically in rotating left and…
Neck Side Flexion
Neck Side Flexion The Neck Side Flexion exercise is aiming to improve the range of movement of the neck, specifically in moving your head left and right.In standing simply move…
Lying Neck Retraction
Lying Neck Retraction The Lying Neck Retraction exercise aims to make sure you have full neck mobility, specifically in moving your head backwards.Retraction is an often forgotten movement of the…
Lying Neck Rotation
Laying Neck Rotation The Lying Neck Rotation exercise is aiming to improve the range of movement of the neck, specifically in looking left and right.In lying with your neck supported…
Ulnar Deviation Strength
Ulnar Deviation Strength The Wrist Ulnar Deviation Strength exercise aims to improve the strength of your wrist, specifically in moving your hand outwards.Grip a resistance band with both hands, or…
Resisted Thumb Extension
Resisted Thumb Extension The Resisted Thumb Extension Strengthening exercise aims to increase the strength of the muscles and tendons around your thumb. This is particularly helpful if you are suffering…
Radial Deviation Strength
Radial Deviation Strength The Wrist Radial Deviation Strength exercise aims to improve the strength of your wrist, specifically in moving your hand inwards.Grip a resistance band with both hands, or…
Wrist Flexion Mobility Reverse Prayer Stretch
Wrist Flexion Mobility Reverse Prayer Stretch The Reverse Prayer Stretch exercise aims to improve the the flexion movement of your wrists.Start by placing the back of your hands together in…
Wrist Extension Mobility Prayer Stretch
Wrist Extension Mobility Prayer Stretch The Prayer Stretch exercise aims to improve the range of movement in your wrists into extension.Start by placing your palms together in front of you…
Neck Rotation
Neck Rotation The Neck Rotation exercise is aiming to improve the range of movement of the neck, specifically in looking left and right.In standing simply look over your left shoulder…
Shoulder Flexion Mobility
Shoulder Flexion Mobility The Shoulder Flexion Mobility exercise aims to increase the mobility of your shoulder, specifically it going forwards.In standing start with your arm down by your side. Whilst…
Neck Retraction with Extension
Neck Retraction with Extension The Neck Retraction with Extension exercise aims to make sure you have full neck mobility, specifically in moving your head backwards.Retraction is an often forgotten movement…
Neck Retraction
Neck Retraction The Neck Retraction exercise aims to make sure you have full neck mobility, specifically in moving your head backwards.Retraction is an often forgotten movement of the neck which…
Shoulder Abduction Mobility
Shoulder Abduction Mobility The Shoulder Abduction Mobility exercise aims to increase the mobility of your shoulder, specifically taking the arm outwards away from your body.In standing with your arms down…
Shoulder External Rotation Mobility
Shoulder External Rotation Mobility The Shoulder External Rotation Mobility exercise aims to increase the mobility of your shoulder, specifically rotating the arm outwards away from your body.In standing with your…
Resistance Band Internal Rotation at 90 Degrees
Resistance Band Internal Rotation at 90 Degrees This exercise is Shoulder Internal Rotation at 90 Degrees with a Resistance Band and its aim is to strengthen the rotator cuff muscles…
Resistance Band External Rotation at 90 Degrees
Resistance Band External Rotation at 90 Degrees This exercise is Shoulder External Rotation at 90 Degrees with a Resistance Band and its aim is to strengthen the rotator cuff muscles…
Resistance Band Shoulder Abduction
Resistance Band Shoulder Abduction This exercise is Shoulder Abduction with a Resistance Band and its primary aim is to strengthen the rotator cuff muscles which help move your arm outwards.In…
Shoulder Pendulum Exercise
Shoulder Pendulum Exercise The Shoulder Pendulum exercise is a low intensity movement which aims to increase the mobility of your shoulder.Bending over with the arm you are not working resting…
Resistance Band Shoulder Press
Resistance Band Shoulder Press This exercise is Shoulder Press with a Resistance Band and its aim is to strengthen the deltoid muscles on the front of your shoulder.In standing place…
Resistance Band Shoulder External Rotation
Resistance Band Shoulder External Rotation This exercise is Shoulder External Rotation with a Resistance Band and its aim is to strengthen the rotator cuff muscles which help move your arm…
Resistance Band Shoulder Internal Rotation
Resistance Band Shoulder Internal Rotation This exercise is Shoulder Medial (Internal) Rotation with a Resistance Band and its aim is to strengthen the rotator cuff muscles which help move your…
Shoulder Flexion Wall Climbs
Shoulder Flexion Wall Climbs The Shoulder Flexion Wall Climb exercise aims to increase the mobility of your shoulder, specifically taking your arm forwards and above your head.Standing opposite a wall…
Shoulder Internal Rotation Mobility
Shoulder Internal Rotation Mobility This Shoulder Internal Rotation Mobility exercise aims to increase the mobility of your shoulder, specifically taking the arm upwards behind your back. Improving this mobility will…
Shoulder Extension Mobility
Shoulder Extension Mobility This Shoulder Extension Mobility exercise aims to increase the mobility of your shoulder, specifically it moving backwards. Improving this mobility will make activities such as getting dressed…
Isometric Shoulder Extension
Isometric Shoulder Extension This exercise is Isometric Shoulder Extension and its aim is to strengthen the muscles on the back of your shoulder and your back, which help move your…
Isometric Shoulder Flexion
Isometric Shoulder Flexion This exercise is Isometric Shoulder Flexion and its aim is to strengthen the muscles on the front of your shoulder, the deltoids, which help move your arm…
Isometric Shoulder Adduction
Isometric Shoulder Adduction This exercise is Isometric Shoulder Adduction and its aim is to strengthen the muscles which help move your arm inwards.In sitting or standing you can have your…
Isometric Shoulder Abduction
Isometric Shoulder Abduction This exercise is Isometric Shoulder Abduction and its aim is to strengthen the rotator cuff muscles which help move your arm outwards.In sitting or standing have your…
Isometric Shoulder Lateral Rotation
Isometric Shoulder Lateral Rotation This exercise is Isometric Shoulder Lateral (External) Rotation and its aim is to strengthen the rotator cuff muscles which help move your arm outwards.In sitting or…
Isometric Shoulder Medial Rotation
Isometric Shoulder Medial Rotation This exercise is Isometric Shoulder Medial Rotation and its aim is to strengthen the rotator cuff muscles which help move your arm inwards.In sitting or standing…
Isometric Hip Adduction
Isometric Hip Adduction This exercise is Isometric Hip Adduction and its aim is to strengthen the muscles on the inside of your thighs.Start by lying on your back with your…
Mountain Climbers
Mountain Climbers This exercise is Mountain Climbers and its aim is to strengthen the abdominal muscles, along with the muscles and tendons on the front of your hip.Start by holding…
Step Ups
Step Ups This exercise is Step Ups and aims to strengthen the entire leg.Place the foot of the leg you intend to work on the bottom step of your stairs.…
Prone Hip Extension
Prone Hip Extension This exercise is Prone Hip Extension and its aim is to strengthen the muscles on the back of your hip.Start by laying on the floor on your…
Kneeling Side Plank
Kneeling Side Plank This exercise is the Kneeling Side Plank and its primary aim is to strengthen the oblique muscles on the side of your torso.Start by lying on the…
Full Side Plank
Full Side Plank This exercise is the Full Side Plank and its primary aim is to strengthen the oblique muscles on the side of your torso.Start by lying on the…
Full Plank
Full Plank This exercise is the Full Plank and its primary aim is to strengthen the abdominal muscles on the front of your torso.Start by lying on the floor on…
Kneeling Plank
Kneeling Plank This exercise is the Kneeling Plank and its primary aim is to strengthen the abdominal muscles on the front of your torso.Start by lying on the floor on…
Hip Adduction in Standing
Hip Adduction in Standing This exercise is Hip Adduction in Standing and its aim is to strengthen the muscles on the inside of your hip.Start by wrapping a resistance band…
Hip Flexion in Standing
Hip Flexion in Standing This exercise is Hip Flexion in Standing and its aim is to strengthen the muscles on the front of your thigh, along with improve the general…
Isometric Hip Flexion
Isometric Hip Flexion This exercise is Isometric Hip Flexion and its aim is to strengthen the muscles and tendons on the front of your hip.This can be performed in lying…
Adductor Stretch
Adductor Stretch This exercise is an adductor stretch and its aim is to lengthen the soft tissue on the inside of your hips and thighs.Start by standing with your feet…
Single Leg Hip Bridge
Single Leg Hip Bridge This exercise is the single leg hip bridging and its aim is to strengthen the muscles on the back of your leg, specifically the hamstrings and…
Side Lying Hip Adduction
Side Lying Hip Adduction This exercise is side lying adduction and its aim is to strengthen the muscles on the inside of your hip and thigh.Start by laying on your…
Prone Knee Flexion
Prone Knee Flexion This exercise is Prone Knee Flexion and its aim is to strengthen the muscles on the back of your thigh, the hamstrings.Start by laying on your belly…
Static Hamstring
Static Hamstring This exercise is static hamstrings and its aim is to improve the strength of the muscles on the back of your thighs.You can perform this exercise whilst sitting…
Side Lying Hip Abduction
Side Lying Hip Abduction This exercise is side lying abduction and its aim is to strengthen the muscles on the outside of your hip, specifically the gluteus medius and minimus.Start…
Knee Flexion
Knee Flexion This exercise is called knee flexion and it helps to improve or maintain your knee range of movement.Sitting on a chair or on the floor, simply bring your…
Static Quads
Static Quads This exercise is static quads and its aim is to improve the strength of the muscles on the front of your thighs.You can perform this exercise in laying…
Quad Stretch
Quad Stretch This exercise is a quad stretch and its aim is to lengthen the soft tissue on the front of your thighs and hips.Standing on one leg and holding…
Resisted Knee Extension
Resisted Knee Extension This exercise is resisted knee extension and helps to strengthen the muscles on the front of your thigh, the quadriceps.Start with wrapping or tying a resistance band…
Inner Range Quads
Inner Range Quads This exercise is inner range quads and its aim is to improve the strength of the muscles on the front of your thighs.You can perform this exercise…
Double Leg Hip Bridge
Double Leg Hip Bridge This exercise is called a double leg hip bridge, and its aim is to strengthen the muscles on the back of your legs, specifically the hamstrings…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
Resistance Band Shoulder Flexion
Resistance Band Shoulder Flexion This exercise is Resistance Band Shoulder Flexion and its aim is to strengthen the muscles on the front of your shoulder.Start by tying the band to…
Resistance Band Rows
Resistance Band Rows This exercise is Resistance Band Rows and its aim is to strengthen the muscles on the back of your shoulders.Start by tying the band to a solid…
Pronation and Supination Strength
Pronation and Supination Strength This exercise is aiming to improve the strength of the bicep muscle and tendons which are in the front of the upper arm.In standing, hold the…
Pronation and Supination Range of Movement
Pronation and Supination Range of Movement This exercise is aiming to improve the rotational range of movement in the forearm, specifically the movements of pronation and supination.With your elbow at…
Press Ups on the Floor
Press ups on the Floor This exercise is push ups on the floor and its aim is to strengthen the upper body muscles.Start with your hands placed on the floor…
Press Ups on a Wall
Press ups on a Wall This exercise is push ups on a wall and its aim is to strengthen the upper body muscles.Standing roughly 1 meter away from a wall,…
Press Ups on a Table
Press ups on a Table This exercise is push ups on a table and its aim is to strengthen the upper body muscles.Standing about 1 metre away from a table,…
Neck Active Range of Movement
Neck Active Range of Movement This exercise is aiming to improve the range of movement of the neck.You will simply perform the following movements: rotation, side flexion, looking up and…
Elbow Flexion
Elbow Flexion This exercise is elbow flexion and its aim is to increase the range of motion of the elbow joint.In sitting or standing start with your elbow out straight.…
Elbow Extension with Resistance Band
Elbow Extension with Resistance Band This exercise is elbow extension with a resistance band and its aim is to strengthen the muscle on the back of your upper arm, the…
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…
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…
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…
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…
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…
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…
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…
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…
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…
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…
Ankle Pumps
Ankle Pumps This short video will show you how to do the ankle pump exercise. This exercise is performed by simply moving your ankles up and down. The aim is…
Unloaded Dorsiflexion
Unloaded Ankle Dorsiflexion This exercise is ankle dorsiflexion where the aim is to improve the mobility in your ankle joint.Sit on the floor with either a foam roller or rolled…
Single Leg Sit to Stand
Single Leg Sit to Stand This exercise is single leg sit to stand and it's aim is to improve your general leg and trunk strength, along with improve general balance.Sitting…
Shin Stretch
Shin Stretch This exercise is a shin stretch, and its aim is to stretch the muscles and tendons on the front of your lower leg.Start by kneeling on the floor…
Resisted Ankle Plantar Flexion
Resisted Ankle Plantar Flexion This exercise is ankle plantarflexion using a resistance band. The aim is to strengthen your muscles and tendons on the back of your lower leg.Sit on…
Loaded Dorsiflexion
Knee to Wall Loaded Dorsiflexion This exercise is a knee to wall stretch and it's aim is to increase the mobility of the ankle, along with stretch the muscles on…
Isometric Eversion and Inversion
Isometric Ankle Eversion and Inversion This exercise is isometric ankle eversion and inversion. Eversion is the movement of your ankle outwards, and inversion is the movement of your ankle inwards.…
Single Leg Isometric Calf Raise
Isometric Single Leg Calf Raise This exercise is an isometric single leg calf raise where the aim is to strengthen your muscles and tendons on the back of your lower…
Double Leg Calf Raise Isometric
Isometric Double Leg Calf Raise This exercise is an isometric double leg calf raise where the aim is to strengthen your muscles and tendons on the back of your lower…
Calf Stretch
Calf Stretch This exercise is a calf stretch where the aim is to stretch the muscles and tendons on the back of your lower leg. Stand opposite a wall about…
Ankle Plantarflexion
Ankle Pantarflexion This exercise is ankle plantarflexion and it's aim is to strengthen your muscles and tendons on the back of your lower leg, along with improving the mobility of…
Ankle Inversion with Band
Ankle Inversion with Band This exercise is ankle inversion using a resistance band. The aim here is to strengthen the muscles and tendons on the inside of your lower leg.…
Ankle Eversion with Band
Ankle Eversion with Band This exercise is called ankle eversion using a resistance band. The aim here is to strengthen the muscles and tendons on the outside of your lower…
Ankle Dorsiflexion with Band
Ankle Dorsiflexion with Resistance Band This exercise is ankle dorsiflexion using a resistance band. The aim here is to strengthen the muscles and tendons on the front of your lower…
Ankle Circumduction
Ankle Circumduction This exercise is ankle circumduction, or simply moving your ankle in circles. The aim is to improve your ankle mobility.You can complete this exercise in laying or simply…
Lumbar Extension in Lying
Lumbar Extension in Lying The Lumbar Extension in Lying exercise is aiming to improve the range of movement of your lower back. This exercise is also called the 'Cobra'. Start…
Lumbar Nerve Flossing
Lumbar Nerve Flossing PROGRAMME BUILDER Check out our free "Exercise Programme Creator" tool, where you build your own exercise programme, setting reps and sets for each, with links to videos…
