Strength and Conditioning for Rehabilitation

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...
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...
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...
Standing Reach-Up Back Rotation Stretch - Niel Asher Education
Standing Reach-Up Back Rotation Stretch
    Technique: Stand upright with your feet shoulder width apart Place your hands straight above your head Slowly rotate your shoulders to one side   Primary muscles: Semispinalis thoracis.... Read more...
Standing Back Rotation Stretch - Niel Asher Education
Standing Back Rotation Stretch
    Technique: Stand upright with your feet shoulder width apart Place your hands across your chest while keeping your back and shoulders upright. Slowly rotate your shoulders to one... Read more...
Kneeling Reach Forward Stretch - Niel Asher Education
Kneeling Reach Forward Stretch
    Technique: Kneel on the ground Reach forward with your hands Let your head fall forwards as you lean Push your buttocks towards your feet   Primary muscles: Latissimus... Read more...
Reaching Upper Back Stretch - Niel Asher Education
Reaching Upper Back Stretch
    Technique: Sit in a squatting position while facing a pole or door edge Hold onto the pole with one hand Lean backwards away from the pole   Primary... Read more...
The Pigeon (Yoga Stretch) - Niel Asher Education
The Pigeon (Yoga Stretch)
  Technique: • Begin in a table top position. Exhale; slide your right knee forward so that the femur (thigh bone) and knee are directly in front of its hip... Read more...
Sciatic Mobilizing Stretch - Niel Asher Education
Sciatic Mobilizing Stretch
  Technique   Start position: Lie on your back Place a small flat cushion or book under your head Bend your knees and keep your feet straight and hip-width apart... Read more...
Knee to Chest Stretch - Niel Asher Education
Knee to Chest Stretch
    Technique: Start position: Lie on your back on a mat or the carpet Place a small flat cushion or book under your head Bend your knees and keep... Read more...
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...
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...