Exercise Library

Every individual movement used across our recovery programs, grouped by body area. Each has illustrated step-by-step instructions, what it is for, and the programs it appears in.

199 exercises across 8 body areas.

Knee

• Assisted Knee Extension Stretch
• Heel Prop Quad Set
• Patellar Mobilization
• Prone Hangs
• Quad Sets
• Seated Assisted Knee Bend
• Short Arc Quad
• Single-Leg Decline Squat
• Standing Hamstring Curls
• Standing Quadriceps Stretch
• Terminal Knee Extensions
• Wall Sit

Hip

• Isometric Hip Abduction
• Knee to Chest
• Mini Squats
• Passive Hip Range of Motion (Circumduction)
• Prone Hip Extension
• Resistance Band Hip Strengthening
• Seated Rotation Stretch
• Side-Lying Hip Abduction
• Side-Lying Hip Adduction
• Side-Lying Hip Rotation (Clamshell)
• Standing Hip Abduction
• Standing Hip Extension
• Standing IT Band Stretch
• Standing Marches

Shoulder

• Cane-Assisted External Rotation
• Cane-Assisted Shoulder Flexion
• Cross-Body Shoulder Stretch
• Doorway Pec Stretch
• Pendulum Swings
• Resistance Band External Rotation
• Resistance Band Internal Rotation
• Rhythmic Stabilization
• Scaption Raises
• Scapular Retraction
• Scapular Y-T-W
• Shoulder Isometrics
• Sleeper Stretch
• Wall Walks (Finger Walks)

Foot & ankle

• Agility Ladder Drills
• Ankle Alphabet
• Ankle Circles
• Ankle Dorsiflexion (Stretch & Strengthen)
• Balance Board Training
• Big Toe Strengthening (Abduction)
• Big Toe Stretch & Mobility
• Calf Strengthening Program
• Calf Stretch
• Double-Leg Heel Raises
• Dynamic Balance Training
• Eccentric Heel Drops
• Elevation & Swelling Control
• Gentle Ankle Range of Motion
• Great Toe Range of Motion
• Lateral Weight Shifts
• Marble Pickups
• Plantar Fascia Roll
• Plantar Fascia Stretch
• Plyometric Progression
• Resistance Band Ankle Eversion & Inversion
• Resistance Band Ankle Strengthening
• Seated Heel Raises
• Seated Heel Slides
• Short Foot (Arch Doming)
• Single-Leg Balance on Foam
• Single-Leg Heel Raises
• Single-Leg Hop Progression
• Single-Leg Weight Shifts
• Standing Balance (Double-Leg)
• Standing Calf Raises
• Standing Weight Shifts
• Theraband Dorsiflexion
• Theraband Eversion
• Theraband Inversion
• Theraband Plantarflexion
• Toe Curls
• Toe Flexion & Extension
• Toe Flexion & Extension (Lesser Toes)
• Toe Raises & Toe Curls
• Toe Range of Motion
• Toe Spreading Exercises
• Towel Calf Stretch
• Towel Scrunches

Spine & neck

• Abdominal Bracing
• Bird Dog
• Bridges
• Chin Tucks
• Clamshells
• Core Stabilization
• Dead Bug
• Diaphragmatic Breathing
• Figure-4 (Piriformis) Stretch
• Gentle Cervical Range of Motion
• Gentle Lumbar Mobility
• Gentle Nerve Glides
• Gentle Shoulder Rolls
• Gradual Return to Sport
• Hamstring Stretching
• Knee-to-Chest Stretch
• Modified Bird Dog
• Modified Side Plank
• Neck Extensor Strengthening
• Pelvic Tilts
• Posture Training
• Press-Up (Gentle Back Extension)
• Progressive Planks
• Resistance Band Rows
• Resistance Training
• Return to Recreational Activities
• Shoulder Blade Squeezes
• Shoulder Flexion
• Shoulder Strengthening
• Thoracic Extension Mobility
• Upper Back Strengthening
• Wall Push-Ups
• Wall Slides

Hand & wrist

• Blocking Exercises (Isolated Joint Motion)
• Finger & Hand Stretch
• Finger Abduction & Adduction
• Finger Extension (Rubber Band)
• Finger Range of Motion
• Hand & Wrist Elevation and Swelling Control
• Hand Putty Exercises
• Median Nerve Glides
• Place-and-Hold Finger Flexion
• Scar Massage & Desensitisation
• Tendon Gliding (Finger Glides)
• Thumb & Wrist Stretch
• Thumb Range of Motion
• Thumb Strengthening
• Wrist Deviation (Side-to-Side)
• Wrist Range of Motion

Elbow

• Eccentric Wrist Extension
• Eccentric Wrist Flexion
• Elbow Range of Motion
• Forearm Rotation
• Forearm Stretch (Flexors & Extensors)
• Grip Strengthening
• Ulnar Nerve Glides
• Wrist Curls
• Wrist Isometrics

General conditioning & balance

• Agility Drills
• Ankle Pumps
• Arm Nerve Glides
• Balance & Proprioception Drills
• Balance Exercises
• Balance Training
• Biceps Curls (Upper Body)
• Box Squats
• Core Activation
• Core Strengthening
• Cycling
• Doorway Chest Stretch
• Elliptical Trainer
• Flexibility Exercises
• Functional Strength Training
• Gentle Neck Isometrics
• Glute Squeezes
• Hamstring Stretch
• Heel Raises
• Heel Slides
• Hiking
• Hip Abduction
• Hip Abduction & Adduction (Lying)
• Hip Extension
• Hip Flexor Stretch
• Lateral Shuffles
• Lateral Step-Ups
• Leg Press
• Light Jogging Progression
• Low-Impact Conditioning
• Low-Impact Recreational Activities
• Lunges
• Progressive Strengthening
• Progressive Walking in Boot
• Progressive Walking Program
• Resistance Band Side-Stepping
• Resistance Band Strengthening
• Return-to-Sport Conditioning
• Rowing Machine
• Running Program
• Seated Knee Extensions
• Seated Press-Up
• Single-Leg Balance
• Sit-to-Stand
• Sport-Specific Training
• Stair Training
• Stationary Bike
• Step-Ups
• Step-Ups & Step-Downs
• Straight Leg Raises
• Strength Training
• Swimming
• Upper Body Conditioning
• Upper Trap & Levator Stretch
• Walking Program
• Walking with Assistive Device & Boot
• Walking with Crutches or Walker (Non-Weight-Bearing)

Full exercise programs by procedure · Condition guides by diagnosis · Recovery education