Hip Thrusters
Hip Thrusters This exercise is called a Hip Thruster, and is a great exercise for developing the muscles of the glutes, hamstrings and lowerback. This exercise keeps maximum tension on the glutes throughout the entire range of motion, making it essential for building hip power, improving posture, and your supporting lower back. Start by sitting […]
Double Leg Bent Knee Calf Raise
Double Leg Bent Knee Calf Raise This exercise is double leg bent calf raise where the aim is to strengthen your muscles and tendons on the back of your lower leg. With your knee bent you are targeting your soleus muscle. Standing with your knees bent and your weight evenly distributed on both feet, have […]
Single Leg Bent Knee Calf Raise
Single Leg Bent Knee Calf Raise This exercise aims is to strengthen your muscles and tendons on the back of your lower leg by performing a calf raise with your knees bent. This movement will target your soleus muscle. Stand on one leg with your knee bent, have the ball of your foot on a […]
Bulgarian Split Squats
Bulgarian Split Squats This exercise is the Bulgarian Split Squat and its aim is to improve your general leg and trunk strength, along with your balance. For this exercise you will need a bench or chair to rest one of your legs on. To set yourself up for the start of the movement, stand roughly […]
Reverse Lunges
Reverse Lunges This exercise is the reverse lunge and its aim is to improve your general leg and trunk strength, along with your balance. Start the exercise in standing, and take a step backwards to roughly 1 metre behind you, whilst keeping the other foot forward. The foot that is forward will be the leg […]
Lumbar Nerve Flossing
Lumbar Nerve Flossing This exercise is called lumbar nerve flossing, but can also be called neural gliding and sciatic flossing. It is a gentle mobility exercise designed to improve the movement of nerves in the lower back and legs, as it help the nerves glide more freely, reducing any stiffness or irritation along their pathway. […]
Shoulder Flexibility Exercises
Shoulder Flexibility Exercises These Shoulder Flexibility Exercises aim to improve the mobility of your shoulder in all directions, reducing any stiffness or tightness you may be experiencing. Start with your arms straight down by your side, and begin taking them out in front of you as high as you are comfortable to do so, and […]
Lying Knee Rolls
Lying Knee Rolls The Lying Knee Rolls exercise is aiming to improve the range of movement of your lower back along with providing a gentle stretch to the muscles in that area. Start by lying on the floor on your back, with your knees bent. Then slowly roll both your legs in one direction as […]
Thoracic Extension on a Bench
Thoracic Extension on a Bench The Thoracic Extension on a Bench exercise is aiming to improve the range of movement of the middle portion of the spine, specifically the thoracic being able to move backwards. Start by kneeling in front of a bench, chair or bed. Place your elbows on the chair, bench or bed […]
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 by sitting on a chair with your hands placed on your thighs. Then reach down with your hands towards the floor, once you are at […]
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. Start by lying on the floor on your back, with your knees bent. Then bring one of your legs upwards towards your chest, and using […]
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 one arm at a time, or both together. Tie a resistance band to a solid anchor point above your head such as the banisters of […]
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 away from a wall. Lean against the wall, have your elbows bent and your arms out from your side, raised up to just below your […]
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 the thoracic being able to move backwards. Using a foam roller start by sitting on the floor with the foam roller behind you. With your […]
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 left and right. In sitting, start in good posture by sitting up nice and tall, have your arms folded in front of you, or have […]
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 called the ‘Cat Camel’ exercise. Start on all fours on the floor. Then attempt to make a hump with your upper back, followed by moving […]
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 over. Start by lying on the floor on your back, with your knees bent. Then bring both your legs upwards towards your chest, and using […]
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 right. Start on the floor in side lying, with your knees slightly bent and both arms out in front of you with your hands together. […]
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 your left ear down to your left shoulder and then your right ear towards your right shoulder in a slow and controlled manner. Start […]
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 neck which can initially be tough to perform. Improving your neck mobility in this direction may help alleviate any loss of range you are […]
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 simply look over your left shoulder and then your right shoulder in a slow and controlled manner. You can use a pillow to support […]
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 grip the band with one hand and have the other end of the band attached to a solid anchor point. With your palms facing […]
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 from De Quervain’s syndrome, however there are many other scenarios it can be used. Using a resistance band which is wrapped around your thumb and […]
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 grip the band with one hand and have the other end of the band attached to a solid anchor point. With your palms facing […]
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 front of you at roughly belly height. Then slowly bring your hands up towards your chest, whilst keeping the back of your hands together. […]
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 at roughly head height. Then slowly bring your hands down towards your chest, whilst keeping the palms of your hands together. This will then […]
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 and then your right shoulder in a slow and controlled manner. If this exercise is too challenging you may find the Lying Neck Rotation […]
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 keeping the arm straight lift your hand above your head as far as you can comfortably go, before returning to the start. Make sure […]
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 of the neck and can initially be tough to perform. Improving your neck mobility in this direction may help alleviate any loss of range […]
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 can initially be tough to perform. Improving your neck mobility in this direction may help alleviate any loss of range you are experiencing. In […]
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 by your side whilst holding a broom or a pole, take your straight arm out to the side with the other arm pushing the […]
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 elbows bent at 90 degrees whilst holding a broom or a pole, rotate your hand outwards away from the body. Your upper arms should […]
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 which help move your arm inwards, along with the muscles which helps move your arm away from your side. In sitting or standing have your […]
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 which help move your arm outwards, along with the muscles which helps move your arm away from your side. In sitting or standing have your […]
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 standing have your arm by your side holding onto a resistance band which is anchored to a solid object on the opposite side of […]
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 on a chair or table for support, simply move your intended arm in circles. Aim to gradually increase the size of the circle after […]
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 one end of the resistance band under your foot or anchored onto a solid object infront of you, and holding the other end in […]
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 outwards. In sitting or standing have your elbow bent to 90 degrees whilst holding onto a resistance band which is anchored to a solid object […]
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 arm inwards. In sitting or standing have your elbow bent to 90 degrees whilst holding onto a resistance band which is anchored to a solid […]
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 roughly half a meter away, simply crawl the hands up the wall as far as you can comfortably perform, before returning to the start […]
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 make activities such as getting dressed or reaching behind you easier. In standing whilst holding a towel or a broom stick behind your back, with […]
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 or reaching behind you easier. In standing whilst holding a pole or a broom stick, take the arm you’re working on straight backwards. Make sure […]
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 arm backwards. Standing with your back against a wall and with your elbow bent at 90 degrees. Push the back of your arm or elbow […]
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 forwards. Standing in front of a wall with your elbow bent at 90 degrees make a fist with your hand, and then push against the […]
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 elbow either bent at 90 degrees or straight down by your side, place a rolled up towel between your arm and your torso, and […]
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 elbow straight and down by your side, place the back of your hand or wrist against the wall and push against the wall trying […]
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 standing have your elbow bent to 90 degrees, place the back of your hand or wrist on a door frame or something similar, and […]
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 have your elbow bent to 90 degrees, place the palm of your hand or wrist on a door frame or something similar, and push […]
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 knees bent, with either a ball or towel between your knees. Slowly then put pressure on the ball or towel by bringing your knees […]
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 yourself up off the floor in a press up position, with a straight line between your feet, knees, hips and shoulder. Then move one […]
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. Simply then step up to bring your other leg to match, then return back to the start, where the leg you are working has […]
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 belly. Have your knee bent to 90 degrees, and aim to lift the thigh of that leg off the floor by a couple of […]
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 floor on your side. Prop yourself up onto your forearm and your knee. There should be a straight line between your knees, hips and […]
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 floor on your side. Prop yourself up onto your forearm and the side of your foot. There should be a straight line between your […]
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 your belly. Prop yourself up onto your forearms and also your toes. There should be a straight line between your feet, knees, hips and […]
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 your belly. Prop yourself up onto your forearms and also your knees. There should be a straight line between your knees, hips and shoulders. […]
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 around a solid object such as a table leg. Put one leg inside the resistance band loop, and whilst standing on the opposite leg […]
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 mobility of the hip. In standing, simply lift your thigh upwards until your hip is flexed to 90 degrees. To ensure this exercise is safe […]
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 or sitting. Move your thigh up so your hip is at 90 degrees. Using your hands push against your thigh downwards and aim to […]
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 slightly wider than shoulder width apart. Lean your weight onto the opposite leg to the one you want to stretch, by bending your knee […]
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 glutes. Start by lying on the ground with your feet flat on the floor and your knees bent at roughly 90 degrees. Move one of […]
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 side on the floor, with the lower leg being the one you are intending to work. Take your upper leg, bend your knee, and […]
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 on the ground, with your legs straight. Simply bend your knee so that your foot moves towards your bum, at the end of your […]
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 on a chair or your sofa.Bend the knee on the leg you intend to work to roughly 45 degrees. You then want to put […]
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 by laying on your side with the hip you are intending to work at the top. The first important step is to make sure […]
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 thigh towards your chest whilst bending your knee. When it is close enough, hold your shin with both hands and increase the pressure of […]
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 or in long sitting, on the floor, sofa or in your bed, with your leg you intend to work being straight. This exercise seems […]
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 onto the wall or another object for some balance, you want to bend your other knee bringing your heel towards your bum. Use your […]
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 around the leg of a chair and then around the ankle of the leg you will be working. Keep the other foot on the […]
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 in lying or in long sitting, either on the floor, your sofa or on your bed. Start by placing a rolled up towel or […]
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 and glutes. Start by laying on the ground with your feet flat on the floor and your knees bent at roughly 90 degrees. From here […]
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 […]
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 a solid object in your house, such as the bannisters on your stairs or a door handle. With your back to the anchor point […]
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 object in your house, such as the bannisters on your stairs or a door handle. Grip the other end of the band and pull […]
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 middle point of a broom with your elbow at your side, and bent to 90 degrees. Start with your palm facing upwards towards 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 your side and bent to 90 degrees, start with your palm facing upwards towards the sky. Then turn your hand over so your palm […]
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 roughly shoulder width apart, and with your elbows locked out straight. Keeping your ankles, hips and shoulders in a straight line, slowly lower yourself […]
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, place both hands onto the wall roughly shoulder width apart, and with your elbows locked out straight. Keeping your ankles, hips and shoulders in […]
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, place both hands onto the wall roughly shoulder width apart, and with your elbows locked out straight. Keeping your ankles, hips and shoulders in […]
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 looking down. Ideally performing each direction a number of times will generally make the exercise easier and result in an increased range of movement. […]
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. Imagine you are holding a hammer and bend your elbow upwards so that your hand comes towards your shoulder, at the end of the […]
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 triceps. Use a resistance band which is tied to a solid point above your head, the banisters on your stairs or even using the top […]
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 […]
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 to improve your ankle mobility and circulation. You can complete this exercise in lying or sitting on a chair. Your aim is to move your […]
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 up towel underneath your calf or ankle. Point your toes upwards towards your body as far as you are able, and then slowly return […]
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 in a chair with one foot placed in the centre, simply stand up. Return back to sitting, moving in a controlled manner rather than […]
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 and sit down onto your legs with your toes pointed and tucked behind you. The weight of your body will push your toes into […]
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 the floor with either a foam roller or rolled up towel underneath your calf or ankle. Loop the resistance band around the ball of […]
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 the back of your lower leg. This exercise is also used as a test to determine if someone has reduced ankle range in one joint […]
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. The aim here is to strengthen the muscles and tendons on the outside and inside of your lower leg. This exercise can be performed in […]
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 leg. 1. Stand next to the wall or something that you can hold onto to help balance. Stand on one leg with a straight knee […]
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 leg. Stand next to the wall or something that you can hold onto to help balance. Standing on both legs with your knees locked out […]
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 1 meter away, put one foot in front of the other, place your hands against the wall and lean your chest towards the wall. Keep […]
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 your ankle. 1. Sit on the floor with either a foam roller or rolled up towel underneath your calf or ankle. Point your toes forward […]
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. Start by tying or looping the resistance band against a secure object such as a table leg. Sit on the floor and put the other […]
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 leg. Sit on the floor and tie the band around the foot you intend to work, then with the rest of the band wrap it […]
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 leg. Start by tying or looping the resistance band against a secure object such as a table leg. Sit on the floor and put the […]
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 sitting on a chair. Your aim is to move your ankle in big circles as far as it is comfortable to do so. Make […]
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 by lying on your belly on the floor, with your hands placed near your shoulders. From here, whilst keeping your hips in contact with the […]
Upper limb nerve flossing
Grip strength
