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...
Abductors Strengthening Exercise
Technique Begin this exercise lying on your side in the position demonstrated above Keeping your back and knee straight and foot facing forwards, slowly take your leg to the side...
One Legged Squat
Technique: Stand with arms on your hips or extended out in front Balance on one leg , with the opposite leg raised off the ground Squat down as...
Chair Sits/Squats
Technique: Perform a slow chair-sit exercise twice daily to build strength in your quadriceps, which will help stabilize your knees. To do this, sit in a chair, keeping your...
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)...
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...
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...
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...
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”...
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...
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...
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...
