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Prescribed stretches/exercises:

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LOW BACK
NECK
SHOULDER
UPPER EXTREMITY
HIP/PELVIS
LOWER EXTREMITY
PROPER LIFTING
EVERYDAY MUST DO
COMPUTER/DESK JOB
SPORTS

DISCLAIMER:
THE MATERIAL PRESENTED IS NOT INTENDED TO BE A SUBSTITUTE FOR DIRECT AND PERSONAL, PROFESSIONAL MEDICAL CARE AND OPINION. NONE OF THE EXERCISES MENTIONED IN THIS WEB SITE SHOULD BE PERFORMED WITHOUT CLEARANCE FROM YOUR PHYSICIAN.

LOW BACK Back to TOP Δ
1) Knee to chest stretch
2) Knee to chest acute stretch
3) McKenzie low back stretch
4) McKenzie low back acute stretch
5) Knees overhead stretch
6) Low back range of motion stretch
7) Cat stretch
8) Prone knee to chest stretch
9) Supine hip/back stretch
10) Psoas against the wall stretch
11) Psoas on the floor stretch
12) Supine pelvic lift stretch
14) Prone extension exercise
15) Prone advanced extension exercise
16) Prone leg extension exercise
17) Prone scissors exercise
18) Abdominal crunches exercise
19) Abdominal crunches 90/90 exercise
20) Quadratus Lumborum exercise
NECK Back to TOP Δ
21) McKenzie neck stretch
22) McKenzie neck acute stretch
23) McKenzie neck acute supine
24) Neck range of motion stretch		 25) Trapezius stretch
26) Neck/shoulder exercise
27) Neck isometric exercises
28) Neck/upper back strenghtening exercise
SHOULDER Back to TOP Δ
29) Pectoralis minor stretch
30) Pectoralis major stretch
31) Rhomboid stretch		 32) Over the head stretch
33) Modified Codman exercise
UPPER EXTREMITY Back to TOP Δ
34) Wrist extensors hand assisted stretch
35) Wrist extensors against the wall stretch		 36) Wrist flexors hand assisted stretch
37) Wrist flexors against the wall stretch
HIP / PELVIS Back to TOP Δ
38) Hip abductor stretch
39) Seated adductor stretch		 40) Piriformis stretch
LOWER EXTREMITY Back to TOP Δ
41) Hamstring standing stretch
42) Hamstring supine stretch
43) Hamstring with support stretch
44) Quadriceps standing stretch
45) Quadriceps seated stretch		 46) Quadriceps side posture stretch
47) Calf/Achilles against the wall stretch
48) Knee tracking exercise
49) Knee adduction exercise
PROPER LIFTING Back to TOP Δ
50) Proper lifting
EVERYDAY MUST DO Back to TOP Δ
51) Maintenance daily stretches
52) Maintenance daily exercises
COMPUTER / DESK JOB Back to TOP Δ
53) Neck/shoulder stretch and exercise at work or home  
SPORTS Back to TOP Δ
54) AEROBICS
55) ARCHERY
56) AUTO RACING
57) BADMINTON
58) BALLET
59) BASEBALL
60) BASKETBALL
61) BILLIARDS
62) BOWLING
63) CROSS COUNTRY SKIING
64) CYCLING
65) DISC GOLF
66) FENCING
67) FISHING
68) FOOTBALL
69) GOLF
70) GYMNASTICS
71) HANDBALL
72) HOCKEY
73) HORSEBACK RIDING
74) KAYAKING
75) LACROSSE
76) MARTIAL ARTS
77) MOTORCYCLE RACING
78) PAINTBALL
 79) POLO
80) RACQUETBALL
81) ROCK CLIMBING
82) ROWING
83) RUGBY
84) RUNNING
85) SCUBA DIVING
86) SHOOTING
87) SKATING
88) SKIING
89) SNOWBOARDING
90) SOCCER
91) SOFTBALL
92) SQUASH
93) SURFING
94) SWIMMING
95) TABLE TENNIS
96) TENNIS
97) TRACK AND FIELD
98) ULTIMATE FRISBIE
99) VOLLEYBALL
100) WALKING
101) WATER POLO
102) WEIGHT TRAINING
103) WRESTLING

 

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