Strength and Conditioning for Rehabilitation

Rising Stomach Stretch - Niel Asher Education
Rising Stomach Stretch
    Technique: • Lie face down • Bring your hands close to your shoulders • Look forward • Push your body upwards with your arms keeping your hips on... Read more...
Kneeling Quad Stretch - Niel Asher Education
Kneeling Quad Stretch
    Technique: • Kneel on one foot • Place your hands on your hips • Push your hips forward • If necessary, hold on to something to keep balance... 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...
Back Arching Stomach Stretch - Niel Asher Education
Back Arching Stomach Stretch
Technique: Sit on a Swiss ball Roll the ball forward slowly as you lean back Rest your back and shoulders on the ball Allow your arms to hang on each... Read more...
Thumb Stretch - Niel Asher Education
Thumb Stretch
    Technique: Extend your arm straight outwards and bend it at a 90 degree angle Point your fingers upwards and your thumb to one side Pull your thumb down... Read more...
Finger Stretch - Niel Asher Education
Finger Stretch
    Technique: Place the tips of your fingers together Push your palms towards each other   Primary muscles: Flexor digitorum superficialis. Flexor digitorum profundus. Flexor pollicis longus. Flexor pollicis... Read more...
Kneeling Forearm Stretch - Niel Asher Education
Kneeling Forearm Stretch
  Technique: Kneel on all fours Rotate your hands so that your fingers are pointing towards your knees and your forearms are facing forwards Slowly move backwards   Primary muscles:... Read more...
Reaching Forward Upper Back Stretch - Niel Asher Education
Reaching Forward Upper Back Stretch
      Technique: Stand straight Extend your arms forward, parallel to the ground Place one hand on top of the other Push your hands forward as far as possible... Read more...
Triceps Stretch - Niel Asher Education
Triceps Stretch
    Technique: Sit or stand upright Place your hand behind your neck and point your elbow upwards Use your other hand to pull your elbow down   Primary muscles:... Read more...
Reach-Up Back Stretch - Niel Asher Education
Reach-Up Back Stretch
     Technique: Stand upright Extend your arms forward, parallel to the ground Cross one arm over the other Raise your crossed arms over your head Reach up as... 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...
Cross Over Shoulder Stretch - Niel Asher Education
Cross Over Shoulder Stretch
    Technique: Stand with your knees slightly bent. Cross your arms and bend down to grab the back of your knees Rise upwards slowly until you feel tension in... Read more...
Reverse Shoulder Stretch - Niel Asher Education
Reverse Shoulder Stretch
  Technique: Stand upright Clasp your hands together behind your back Lift your arms upwards slowly   Primary muscles: Anterior deltoid. Secondary muscles: Biceps brachii. Brachialis. Coracobrachialis.   Injury where... Read more...
Reaching Down Triceps Stretch - Niel Asher Education
Reaching Down Triceps Stretch
  Technique: Sit or stand upright Reach behind your head with both hands Point your elbows upwards Reach down your back with your hands   Primary muscles: Triceps brachii. Secondary... Read more...
Lateral Neck Stretch - Niel Asher Education
Lateral Neck Stretch
      Technique: • Sit or stand upright • Look forward • Place your hands behind your back • Slowly move your ear towards your shoulder   Primary muscles:... Read more...
Reaching-Up Shoulder Stretch - Niel Asher Education
Reaching-Up Shoulder Stretch
    Technique: • Place one hand behind your back • Move it up and try to reach between your shoulder blades   Primary muscles: Supraspinatus. Infraspinatus. Secondary muscles: Pectoralis... Read more...