Strength and Conditioning for Rehabilitation

Arm-Up Rotator Stretch - Niel Asher Education
Arm-Up Rotator Stretch
    Technique: • Stand straight • Extend your arm outwards and bend it at a 90 degree angle • Place a broomstick in your hand and behind your elbow... Read more...
Bent-Over Chest Stretch - Niel Asher Education
Bent-Over Chest Stretch
    Technique: • Stand straight facing a wall • Place both hands on the wall just above your head • Lower your shoulders slowly and slightly move your chin... Read more...
Assisted Reverse Chest Stretch - Niel Asher Education
Assisted Reverse Chest Stretch
    Technique: Stand straight with your back to a table or bench Place your hands on the edge of the table or bench Slowly lower your body   Primary... Read more...
Wrap Around Shoulder Stretch - Niel Asher Education
Wrap Around Shoulder Stretch
      Technique: Stand upright Wrap your arms around your shoulders as if hugging yourself Pull your shoulders back   Primary muscles: Trapezius. Rhomboids. Latissimus dorsi. Posterior deltoid. Secondary... Read more...
Parallel Arm Shoulder Stretch - Niel Asher Education
Parallel Arm Shoulder Stretch
    Technique: Stand upright Extend one arm across your body Raise your other arm so that it is parallel to the ground Pull your elbow towards your opposite shoulder... Read more...
Elbow Out Rotator Stretch - Niel Asher Education
Elbow Out Rotator Stretch
      Technique: • Stand straight • Place your hand behind you, in the middle of your back • Point your elbow out • Reach over with your other... Read more...
Forward Flexion Neck Stretch - Niel Asher Education
Forward Flexion Neck Stretch
        Technique: • Stand upright • Let your chin fall towards your chest • Relax your shoulders and keep your hands by your side   Primary muscles:... Read more...
Bent Arm Shoulder Stretch - Niel Asher Education
Bent Arm Shoulder Stretch
    Technique: Stand straight Raise your arm so that it is parallel to the ground and bend it at a 90 degree angle Place that arm across your body... Read more...
Bent Arm Chest Stretch - Niel Asher Education
Bent Arm Chest Stretch
    Technique: Stand straight near a wall Raise your arm so that it is parallel to the ground and bend it at a 90 degree angle Rest your forearm... Read more...
Parallel Arm Chest Stretch - Niel Asher Education
Parallel Arm Chest Stretch
    Technique: Stand straight near a wall Raise your arm so that it is parallel to the ground and extend it backwards Place your hand on the wall so... Read more...
Towel Lifts - Niel Asher Education
Towel Lifts
A towel grab can help to strengthen and alleviate pain in the soles of your feet caused by flat feet, also called fallen arches.   Technique: Place a hand towel... Read more...
Seated Partner Assisted Chest Stretch - Niel Asher Education
Seated Partner Assisted Chest Stretch
      Technique: • Sit or kneel on the ground • Have a partner stand behind you • Extend both arms behind you • Have your partner grab your... Read more...
One Leg Pillow Standing - Niel Asher Education
One Leg Pillow Standing
  Technique: Stand with your affected leg on a pillow Hold this position for a count of 10 Repeat 10 times Repeat on opposite side   How Often? Twice daily... Read more...
Deep Foot Flexors - Niel Asher Education
Deep Foot Flexors
    Technique: • In sitting position, gently hold foot with one hand • With the opposite hand pull all five toes up towards the body   How Often? Hold... Read more...
Calf Stretch - Niel Asher Education
Calf Stretch
    Technique: Stand on the edge of a ledge (somewhere stable like the stairs or the gutter is ideal). You will need to have enough of your foot on... Read more...
Achilles Taping - Niel Asher Education
Achilles Taping
  Technique: Use; KT, Kinezio or Kinesiology Tape Start with the tape applied to the heel area of the foot in a relaxed 90 degree position Pull tape vertically over... Read more...
Soleus Muscle Stretch - Niel Asher Education
Soleus Muscle Stretch
  Technique: To stretch the soleus muscle, the back leg should be bent Place the leg to be stretched behind and lean against a wall keeping the heel down A... Read more...
Active Inversion and Eversion - Niel Asher Education
Active Inversion and Eversion
Used as part of your treatment for an ankle sprain.   Technique: This exercise will mobilize the ankle ‘sideways’ and so starts to stress the damaged ligaments It should only... Read more...