Strength and Conditioning for Rehabilitation

McKenzie Extension Exercise - Niel Asher Education
McKenzie Extension Exercise
    Technique Start position: • Lie on your stomach, and prop yourself on your elbows, lengthening your spine • Keep your shoulders back and neck long   Action: •... Read more...
Superman Exercise - Niel Asher Education
Superman Exercise
  Technique: Strengthens back, lower back and glutes Lie on stomach, arms reached out past your head with palms and forehead on floor Tighten abdominals Lift one arm (as you... Read more...
The Bridge - Niel Asher Education
The Bridge
    Technique: To improve core strength of several muscles in combination, try a bridge; • Lie on your back with your knees bent. Keep your back in a neutral... Read more...
The Birddog Exercise - Niel Asher Education
The Birddog Exercise
  Technique: Begin on all fours, hands directly under your shoulders and knees directly under your hips Keep head aligned with spine (to help avoid tilting head, look at floor)... Read more...
The Plank - Niel Asher Education
The Plank
    Technique: The basic plank exercise, also called a hover, is the starting place if you want to improve your core strength and stability. Begin in the plank position... Read more...
Standing Lateral Side Stretch - Niel Asher Education
Standing Lateral Side Stretch
    Technique Stand straight with legs slightly open (about shoulder width apart) Hands at the side of the body Slowly bend the body to one side (side bend ),... Read more...
Back Stretch - Niel Asher Education
Back Stretch
    Technique • Position yourself on the floor on your hands and knees • Pull your stomach in around your spine, lower back, shoulders and neck, letting your head... Read more...
Hamstring Stretch - Niel Asher Education
Hamstring Stretch
    Technique Stand Keep one leg on ground; put one foot on chair or a step with leg straight Bend forward at the hip. Hold for 30 seconds Repeat... Read more...
Lower Back Stretch - Niel Asher Education
Lower Back Stretch
    Technique Lying on your back, bend both knees with the feet flat on the ground Bend the right knee like a figure four, with the outer left ankle... Read more...
Two Knee Twist - Niel Asher Education
Two Knee Twist
    Technique   Lying on your back, bend your knees into your chest and bring your arms out as a T As you exhale, lower your knees to the... Read more...
Shoulder Retraction - Niel Asher Education
Shoulder Retraction
    This is another exercise for resetting your shoulder position and posture. The good thing about this exercise is that it can be done anywhere, and does not require... Read more...
Shoulder Repositioning - Niel Asher Education
Shoulder Repositioning
Technique: Very slowly the muscles at the front of their chest should relax, allowing the shoulders to drop backwards, towards the floor. • When your shoulder has started to “defrost”... Read more...
Lower Back Exercise for Pregnancy - Niel Asher Education
Lower Back Exercise for Pregnancy
To release pressure around your sacrum - between your lower back and glutes area. Technique; Start by sitting on a mat with legs crossed. Place foam roller under your bottom so... Read more...
Repositioning the Shoulder - Niel Asher Education
Repositioning the Shoulder
    Technique; This is originally an Alexander technique exercise which is excellent for resetting the shoulder position. This is good to do everyday: • Place a duvet or thick... Read more...
Spasm Exercise - Niel Asher Education
Spasm Exercise
      Rest the hand on a table or chair back palm up. Allow the weight of the arm to rest on the hand, causing slight compression at the... Read more...
Prayer Position - Exercise - Niel Asher Education
Prayer Position - Exercise
      Move in the direction of the arrow   Technique   Start with your palms together in front of your chest, just below your chin Slowly lower your... Read more...
Neural Stretch for the Median Nerve - Niel Asher Education
Neural Stretch for the Median Nerve
    Technique   The median nerve is the nerve that runs along the palm side of your wrist and can sometimes be compressed in the wrist. This can cause... Read more...
Hand Grip Strength Exercise - Niel Asher Education
Hand Grip Strength Exercise
Hold the ball/object as shown   Technique   Hold small palm sized ball (medium hard) Bring fingers in to squeeze ball Hold for 5 seconds   How Often? Repeat 30... Read more...