Forearm and Hand Strengthening Exercises
These exercises are also used to increase forearm strength. Use any type of mat or towel to increase finger and hand strength. If these exercises were not prescribed for you, please consult with your physician before attempting.
Low Back - Core Strengthening Exercises
This is the basic Dead-Bug exercise used to strengthen the lower back and core muscles. It should be done with special attention to maintain a neutral pelvis and prevent rocking side-to-side. If these exercises were not prescribed to you, please be sure to consult your physician.
Wrist Flexor, Extensor, and Rotator Strength Exercises- "Hammer exercises"
These exercises are used to increase strength of the forearm, both the flexors and extensors. They are used with any weighted object like a hammer or mallet. If these exercises were not prescribed for you, please consult with your physician before attempting.
Low Back Exercises: Iliopsoas and IT Band Stretch (Set 3 of 3):
These two exercises are the final two in the progression of lower extremity exercises. They are used to increase flexibility of the lower extremity as well as the lower back. If these exercises were not prescribed to you, please consult with your physician before trying.nd Iliotibial Band Stretch: Low Back Stretches 3/3
Basic Lower Back Stretches (Set 1 of 3):
The first two exercises are designed to increase back flexibility and is used as a gentle warm-up before activity. Talk with your physician before beginning these exercises for number of repetitions and sets to ensure that they are safe for you.
Basic Hamstring/Quadricep Stretch: Low Back Stretches (2 of 3)
Low Back Exercises (Set 2 of 3): These two stretches are designed to relieve muscle tension in the front and back of knees. It can also help alleviate lower back pain. If these stretches are not prescribed for you, please check with your physician before beginning.
Foam Roller Exercises for the Quadriceps, ITB, and Glut/Piriformis
These foam roller exercises can be perfomed on tight muscles of the quadriceps, iliotibial band, and the gluteus/piriformis musculature. Consult a physician to determine whether this exercise is appropriate for you.
Foam Roller-Calves, Hamstrings
These exercises are used to relax tight musculature of the calves (gastrocs) and hamstrings. Please consult a physician before attempting these exercsises to see if they are appropriate for you.
Shoulder Exercises-Arm Abduction and "Pull Aparts"
These exercises are great for helping to stabilize the shoulder and scapula. The amount of band resistance and number of repetitions will be determined by your physician. If these exercises were not prescribed for you, please consult a physician before attempting them.
Shoulder Exercises-Internal/External Rotation with Band
This exercise is one of many that will help stabilize the shoulder joint. Consult with your physician on both the band strength and number of repetitions. If this exercise was not prescribed to you, then consult your doctor before trying it.
Basic Bird-Dog (First progression)
This exercise will help to train your body for the progression of the other two "bird-dog" exercises. During this exercise, it is important to stabilize your pelvis and not allow much rocking back and forth. If you have pain, stop the exercise and consult your physician. If this exercise is not prescribed to you, please consult your health care professional before attempting.
Curl-Up Progression Exercise
This exercise is to build on the Curl-Up exercise previously performed. The major difference is that this progression exercise requires you to bring your elbows up with your head, neck, and chest. If you experience any pain, stop the exercise immediately. Further, if this exercise is not prescribed for you, please consult a physician before attempting.
Bird Dog Exercises
Basic Curl-Up Exercise
This exercise will serve as a building block to other abdominal exercises. It will help strengthen your core muscles including your rectus and obliques abdominal muscles. Please consult your physician to determine if this exercise is safe for you to do.
Y's, T's, and W's
These exercises are a progression of the wall slides/wall angel exercise and serve to help stabilize the shoulders and scapula. They will also help develop the middle and lower trapezius muscles which may help improve posture. If these exercises are not prescribed for you, please consult a physician before beginning.
Bird Dog Progression (Advanced)
This is the final "bird-dog" progression exercise. This should be attempted only after mastering the first two exercises. It should be noted that this should only be performed by those it is prescribed to. Patients should consult their physician before beginning this exercise regimen.
Wall Slides/Wall Angels
This exercise is used to improve posture, reduce pain in the thoracic spine, and increase shoulder stability. During this exercise, the thoracic spine and shoulders, along with the elbows, wrists, and hands should stay on the wall for the duration of the range of motion. If this exercise causes pain, stop immediately and switch to the shoulder retraction exercise. If these exercises are not prescribed for you, please consult a physician before beginning.
Pelvic Tilt/Glut Bridge with Leg Extension
This is the progression exercise from the two previous exercises to continue building core musculature and stability. If these exercises are not prescribed for you, please consult a physician before beginning.
Pelvic Tilt with Glut Bridge
This exercise is to increase pelvic and sacral strength and stamina. It will help in your progression of your core training and rehabilitation. If these exercises are not prescribed for you, please consult a physician before beginning.
Here are some basic neck exercises that are prescribed to increase range of motion and decrease stiffness. These stretches are the fundamental building block of future exercises for your care. If these exercises are not prescribed for you, please consult a physician before beginning.
Forearm Stretches
Here are two basic stretches for the forearm flexors and extensors. These two stretches can be used to alleviate tightness in muscles and increase range of motion.
