Strength and Conditioning for Rehabilitation

Kneeling Heel-Down Achilles Stretch - Niel Asher Education
Kneeling Heel-Down Achilles Stretch
    Technique: • Kneel on one foot • Rest your hands on your raised knee • Keep your heel on the ground and lean forward.   Primary muscles: Soleus.... Read more...
Standing Reach Down Hamstring Stretch - Niel Asher Education
Standing Reach Down Hamstring Stretch
    Technique: • Stand with your feet shoulder width apart • Bend forward slowly and reach towards the ground   Primary muscles: Semimembranosus. Semitendinosus. Biceps femoris. Secondary muscles: Gastrocnemius.... Read more...
Standing Leg Cross Abductor Stretch - Niel Asher Education
Standing Leg Cross Abductor Stretch
      Technique: • Stand upright • Cross one foot behind the other • Lean towards the side of the foot that is placed behind   Primary muscles: Tensor... Read more...
Standing Leg-Up Bent Knee Hamstring Stretch - Niel Asher Education
Standing Leg-Up Bent Knee Hamstring Stretch
  Technique: • Stand with one foot raised onto a chair or object • Keep your knee slightly bent • Let your heel drop off the edge of the object... Read more...
Standing Hip-Out Abductor Stretch - Niel Asher Education
Standing Hip-Out Abductor Stretch
      Technique Stand with legs together, holding onto side of table Bend knee of the leg closest to the table slightly Bend body / trunk towards the side... Read more...
Lying Abductor Stretch - Niel Asher Education
Lying Abductor Stretch
      Technique: Sit on the ground with your legs extended Turn sideways and lean on your hand Bring your opposite leg up and place it in front of... Read more...
Standing Leg-Up Adductor Stretch - Niel Asher Education
Standing Leg-Up Adductor Stretch
      Technique: • Stand upright • Using a raised object, place one leg out to the side and rest your foot on the raised object • Keep your... Read more...
Lying Whole Body Stretch - Niel Asher Education
Lying Whole Body Stretch
  Technique: • Lie straight on your back • Extend your arms behind you • Point your toes upwards • Lengthen your body as much as you can   Primary... Read more...
Sitting Feet Together Adductor Stretch - Niel Asher Education
Sitting Feet Together Adductor Stretch
      Technique: Sit with the soles of your feet together and bring your feet towards your groin Hold onto your ankles Push your knees towards the ground using... Read more...
Kneeling Reach-Around Stretch - Niel Asher Education
Kneeling Reach-Around Stretch
Technique: Kneel on all fours Lift one hand and reach towards your ankle Keep your back parallel to the ground   Primary muscles: Quadratus lumborum. External and internal obliques. Secondary... Read more...
Standing Lean-Back Side Stomach Stretch - Niel Asher Education
Standing Lean-Back Side Stomach Stretch
    Technique: Stand upright with your feet shoulder width apart Place one hand on your buttocks for support Look up and slowly lean backwards Reach over with your opposite... Read more...
Standing Lean-Back Stomach Stretch - Niel Asher Education
Standing Lean-Back Stomach Stretch
    Technique: Stand upright with your feet shoulder width apart Place your hands on your buttocks for support Look upwards and slowly lean backwards Keep your legs sturdy  ... Read more...
Sitting Lateral Side Stretch - Niel Asher Education
Sitting Lateral Side Stretch
    Technique: Sit on a chair with your feet flat on the ground Keep your body upright and look straight ahead Slowly bend to one side Reach towards the... Read more...
Kneeling Back Rotation Stretch - Niel Asher Education
Kneeling Back Rotation Stretch
    Technique: • Kneel on all fours • Raise one arm straight upwards • Rotate your shoulders and middle back looking upwards   Primary muscles: Semispinalis thoracis. Spinalis thoracis.... Read more...
Kneeling Back-Slump Stretch - Niel Asher Education
Kneeling Back-Slump Stretch
    Technique: Kneel on all fours Keep your head up facing forward Let your back slump downwards   Primary muscles: Gluteus maximus. Secondary muscles: Transversus abdominis. Rectus abdominis.  ... Read more...
Reaching Lateral Side Stretch - Niel Asher Education
Reaching Lateral Side Stretch
      Technique: Stand upright with your feet shoulder width apart Place one hand on your hip and extend your other arm Extend your arm above your head Slowly... Read more...
Sitting Bent-Over Back Stretch - Niel Asher Education
Sitting Bent-Over Back Stretch
      Technique: Sit on the ground with your legs extended in front of you Slightly separate your legs so that they are 45 degrees apart Keep your toes... Read more...
Neck Protraction Stretch - Niel Asher Education
Neck Protraction Stretch
      Technique: • Stand or sit upright • Keep your head up facing straight ahead • Push your head forward by sticking out your chin   Primary muscles:... Read more...