exer-pedia

Active mobility exercise for the upper body, particularly the shoulders (glenohumeral and scapulothoracic joints)

An exercise for single leg stability and introduction of mild medial and lateral foot and knee stress. NOTE: Good single-leg stability is a precursor for this exercise.

Basic spinal mobility exercise from 4-point kneeling, involving spinal flexion.

A stabilization exercise involving the upper extremity and anterior aspect of the trunk and hip.

A weight-bearing exercise focusing on lateral movement.

A weight-bearing exercise focusing on lateral movement.

An upper body resistance exercise in a functional lunge position, focused on the posterior sling stabilizing muscles.

An upper body resistance exercise in a functional lunge position, focused on the anterior sling stabilizing muscles

An exercise to dissociate thoracic rotation.

A stabilization exercise involving the upper extremity and lateral aspect of the trunk and hip.

A stabilization exercise involving the upper extremity and anterior aspect of the trunk and hip, as well as the hip extensors.

A basic strengthening exercise for the finger and thumb flexors

A mobilization exercise for the shoulder (scapulothoracic and glenohumeral) joints.

Active shoulder flexion with focus on scapular control.

Gentle stretch for the anterior aspect of the hip, involving the iliacus, psoas muscles.

Active thoracic mobility from 4-point kneeling, with the shoulder flexed.

Upper thoracic opening exercise in supine over a small roll.

A weight-bearing hip hinge exercise involving the posterior chain of muscles.

A basic deep layer, core recruitment exercise.

A basic deep layer, core recruitment exercise.

A basic deep layer, core recruitment exercise.

Rolling for the posterior hip, involving the gluteal muscles and deep external rotators of the hip.

Resisted exercise focusing on the posterior deltoid and retractors and stabilizers of the scapulae.

An active, weight-bearing exercise for the ankle and toe plantar flexors, including the gastrocnemius, soleus and muscles of the deep posterior compartment of the leg.

A side-lying stretch for the quadriceps.

An active exercise for the trunk and lower extremities, involving the back and hip extensors.

An active exercise for the trunk and both upper and lower extremities, involving the shoulder extensors, scapular retractors, and back and hip extensors. This works the posterior sling (opposite latissmus dorsi and gluteus maximus).

An active exercise for the trunk and upper extremities, involving the shoulder flexors, scapular retractors, and back extensors.

An active exercise for the trunk and both upper and lower extremities, involving the shoulder flexors, scapular retractors, and back and hip extensors. Also know as the “bird-dog”.

Side flexion with contralateral rotation stretch for the cervical spine, targets the sternocleidomastoid muscle.

Side flexion stretch for the cervical spine, with focus on elongating the spine.

Forwards and side flexion stretch for the cervical spine, with focus on elongating the spine.

Stretch for the extensors and long abductor of the thumb.

Stretch into subtalar eversion, from a sitting position.

Recruitment exercise for the low back segmental stabilizers from sitting, focusing on increasing voluntary control of multifidii.

Stretch for the hip adductors from sitting, focusing more on he deeper layers of adductors.

Stretch for the anterior aspect of the hip, involving the iliacus, psoas muscles.

Basic spinal mobility exercise from crook-lying, working through the mid-range of trunk rotation.

Rolling for the posterior aspect of the lower leg, involving the gastrocnemius, soleus and the ankle, foot and toe flexors of the deep posterior compartment of the leg.

Rolling for the posterior hip and thigh, involving the posterior gluteal and hamstring muscles.

A stretch, from sitting, for the posterior aspect of the hip and thigh.

An exercise working on dissociating upper thoracic extension from lower thoracic extension.

Spinal extension stretch over exercise ball, with mild traction component.

Shoulder resistance exercise with resistance band, involving the rotator cuff, shoulder flexors and elbow extensors.

Shoulder resistance exercise pressing forwards, involving the shoulder flexors and elbow extensors.

Upper thoracic opening exercise in supine over a small roll.

Upper thoracic opening exercise in supine.

Rolling for the arch of the foot, involving the plantar fascia and flexor surface of the foot.

Active thoracic mobility from kneeling, with the shoulder extended, focuses slightly more on the lower aspect of the thorax.

Active thoracic mobility from kneeling, with the shoulder extended, focuses slightly more on the upper aspect of the thorax.

An exercise for the toe flexors and other assisting intrinsic foot muscles.

Trunk and pelvis stabilization exercise in supine with an exercise ball, moving the opposite upper and lower extremities, involving the anterior sling muscles.

Trunk and pelvis stabilization exercise in supine, moving the opposite upper and lower extremities, involving the anterior sling muscles.

A neck stretch targeting the scalenes group of muscles at the base of the neck.

An exercise focusing on increasing the space between the metatarsals and opening p the foot.

An exercise focusing on stacking the foot well, engaging the muscles that support the arches, while still maintaining proper contact with the forefoot and rearfoot.

Stretch for the sole of the foot, focusing on the deep layer of the plantar fascia and the short toe flexors.

Stretch for the anterior aspect of the hip, involving the iliacus, psoas and rectus femoris muscles.

Basic shoulder mobility exercise using a wall for support, can be done into various angles of flexion or abduction.

Rolling with a ball against the wall or on the d]ground, which can be used for various aspects of the body.

Rolling for the posterior hip, involving the gluteal muscles and deep external rotators of the hip.

Elbow and forearm mobility exercise moving through pronation and supination.

Basic spinal mobility exercise from 4-point kneeling, focusing on more thoracic extension and lumbar flexion.

Basic spinal mobility exercise from 4-point kneeling, involving spinal flexion.

Basic spinal mobility exercise from 4-point kneeling, involving spinal extension.

Basic spinal mobility exercise from 4-point kneeling, involving spinal flexion and extension.

Basic shoulder mobility exercise involving minimal load through the shoulder joint.

Basic muscle activation exercise that can involve the deep abdominal and/or pelvic floor muscles.

Rolling for the anterior hip and thigh, involving the iliopsoas and quadriceps muscles.

Tall kneeling squat-type exercise facilitating posterior translation of the pelvis in squatting.

Active mobility exercise of the ankle in prone, plantar flexion against gravity.

Active mobility exercise of the ankle moving through dorsiflexion and plantar flexion.

Active mobility exercise of the ankle involving the full range of motion.

Resisted overhead throwing motion, involving muscles of the anterior sling, chest and shoulder.

Resisted exercise focusing on the posterior deltoid and retractors and stabilizers of the scapulae.

Resisted exercise focusing on the posterior deltoid and retractors and stabilizers of the scapulae.

Scapulothoracic control with arm elevation.

Recruitment exercise for the low back segmental stabilizers with forward stepping, focusing on increasing voluntary control of multifidii.

Shoulder stabilization exercise pressing ball into wall with varied movement, involving rotator cuff and scapular stabilizers.

Shoulder stabilization exercise pressing ball into wall, involving rotator cuff and scapular stabilizers.

Active upper range shoulder flexion with focus on scapular control.

Active shoulder flexion with focus on scapular control.

A stability exercise for the trunk and lower extremity, involving the back extensor, gluteal and hamstring muscles.

A stability exercise for the trunk and lower extremity, involving the back extensor, gluteal and hamstring muscles.

A pull exercise for the scapular retractors and shoulder extensors, done with resistance band or cable machine.

A stretch for the posterior aspect of the upper arm, involving the triceps muscle group.

An active exercise for the trunk and lower extremity, involving the back extensor, gluteal and hamstring muscles, with added involvement of the hip abductors.

An active exercise for the trunk and lower extremity, involving the muscles of the posterior chain and posterior sling.

An active exercise for the trunk and lower extremity, involving the back extensor, gluteal and hamstring muscles, with added involvement of the hip flexors.

A mobility exercise working on segmental flexion of the spine and pelvis.

An active exercise for the trunk and lower extremity, involving the back extensor, gluteal and hamstring muscles.

A uni-lateral, weight-bearing exercise for the trunk and lower extremity, involving the back extensor, gluteal, hamstring and quadriceps muscles.

Weight-bearing exercise for the trunk and lower extremity, involving the back extensor, gluteal, hamstring and quadriceps muscles.

Weight-bearing exercise for the trunk and lower extremity, involving the back extensor, gluteal, hamstring and quadriceps muscles.

Active cervical rotation, moving through range.

An active, weight-bearing exercise for the hip and knee extensors, involving the gluteal and quadriceps muscles.

An active exercise for the knee extensors, done over a roll, involving the quadriceps muscles.

An active exercise for the hip and knee extensors, pressing into a roll, involving the gluteal and quadriceps muscles.

Stretch for the big toe, or 1st MTP (metatarsophalangeal) joint into dorsiflexion.

Stretch for the chest and anterior shoulder, involving more the lower fibers of pectoral is major.

Stretch for the chest and anterior shoulder, involving more the upper fibers of pectoral is major.

Stretch for the anterior arm, involving the biceps brachii, brachialis and coracobrachialis.

A stabilization exercise involving the upper extremity and lateral aspect of the trunk and hip.

An exercise involving stabilization through the upper extremity and anterior aspect of the trunk and hip, with active hip flexion. Also know as “mountain climbers”.

A stabilization exercise involving the shoulders and anterior aspect of the trunk and hip, as well as the hip extensors.

A stabilization exercise involving the shoulders and anterior aspect of the trunk and hip.

A stabilization exercise involving the upper extremity and anterior aspect of the trunk and hip, as well as the hip extensors.

A stabilization exercise involving the upper extremity and anterior aspect of the trunk and hip.

An active, weight-bearing exercise for the lower extremity.

An active, weight-bearing exercise for the lower extremity.

An active, weight-bearing exercise for the ankle and toe plantar flexors, including the gastrocnemius, soleus and muscles of the deep posterior compartment of the leg.

An exercise working on lateral movement with added resistance at the feet, involving hip abductors and ankle evertors.

An exercise working on lateral movement with added resistance at the ankles, involving hip abductors.

An exercise working on lateral movement with added resistance at the knees, involving hip abductors and medial knee stabilizers.

An exercise working on lateral movement, involving the whole body.

A stretch for the anterior chest and shoulder, using a wall or doorframe, involving the pectoral muscles.

A plantar flexion stretch, in kneeling, for the anterior compartment of the leg.

A resisted exercise for the ankle evertors, involving the peroneal muscles.

A resisted exercise for the ankle invertors, including tibialis posterior.

Wrist extension stretch with belt or strap to help minimize dorsal wrist impingement.

Gentle thumb traction exercise for the first carpometacarpal joint.

Simple active exercise for cervicovertebral flexion and cervicothoracic extension, involving the deep neck flexors.

Simple active exercise for cervicovertebral flexion and cervicothoracic extension.

Gentle wrist traction exercise.

includes VIDEO

Elbow extension stretch using the edge of a countertop.

Elbow flexion stretch minimizing impingement of the anterior aspect of the elbow joint.

Forearm stretch involving the hand and wrist flexors.

Forearm stretch involving the hand and wrist extensors.

Hip flexion stretch in supine, involving the gluteal muscles.

Stretch into hip flexion and adduction, involving the more posterior fingers of the gluteal muscles.

A simple active wrist flexion exercise.

A simple active wrist extension exercise.

A simple ankle dorsiflexion stretch with the knee bent, focusing on the ankle and toe flexors and the soleus.

A simple ankle dorsiflexion stretch with the knee straight, focusing on the ankle and toe flexors, primarily the gastrocnemius.

An active, elongation exercise focusing on one side of the body.

An active, whole body, elongation exercise.

Shoulder hang exercise where the full body weight is accepted, also known as a “dead hang”.

Modified shoulder hang exercise where the full body weight is not accepted.

A simple knee flexion stretch in standing, involving the quadriceps, in particular the rectus femoris, and the hip flexor (iliopsoas).

A simple knee flexion stretch in standing, involving the quadriceps, in particular the rectus femoris, and the hip flexor (iliopsoas).

A simple knee flexion stretch in standing, involving the quadriceps.

An extension stretch for the lumbar spine, pelvis and hip, also known as the “cobra” position.

A hip abduction stretch, also known as “the splits”.

A dynamic hip mobilization exercise for abduction, moving carefully through internal and external rotation.

Ankle dorsiflexion with strap, minimizing impingement of anterior capsule.

A stretch into hip flexion, external rotation and abduction, involving the piriformis.

A simple, passive exercise focusing on relaxing the hip adductors and opening up the hips.

A simple, passive exercise focusing on relaxing the anterior chest and shoulder muscles.

Hip abduction with deep abdominal involvement and with resistance band looped around distal thigh.

Hip abduction with resistance band looped around distal thigh.

A basic deep layer, core recruitment exercise.

A simple knee mobility exercise.

A weight-bearing hip hinge exercise involving the posterior chain of muscles.

A mobility exercise for the upper extremity, involving some tension on the ulnar nerve.

A mobility exercise for the upper extremity, involving some tension on the median nerve.

Strengthening exercise for hip abduction, involving gluteus medius.

Strengthening exercise for hip abduction, involving gluteus medius.

A stretch into scapular depression and protraction, involving the scapular retractors and elevators, including rhomboids, middle and upper fibres trapezius and levator scapulae.

Self alignment technique to help with intrapelvic torsions, for the anteriorly rotated side.

Self alignment technique to help with intrapelvic torsions, for the anteriorly rotated side.

Self alignment technique to help with intrapelvic torsions, for the posteriorly rotated side.

Lumbo-pelvic rotation stretch in supine.

Trunk rotation stretch in supine.

An exercise to dissociate thoracic rotation.

An exercise to dissociate thoracic rotation.

Rolling for the lateral thigh, involving the iliotibial band.

A cross body stretch and mobilization from the upper extremity, through the trunk, to the lower extremity.

A deep breathing exercise with focus on lateral thoracic expansion.

A stretch for the calf using a belt or a strap. Involves toe and ankle flexors with added focus on soleus.

A stretch for the calf using a belt or a strap. Involves toe and ankle flexors with added focus on gastrocnemius.

A stretch for the ankle invertors using a belt or a strap.

A stretch for the ankle evertors using a belt or a strap.

A knee flexion, hip extension stretch in kneeling involving the rectus femoris.

An exercise in prone working on the scapular retractors.

A side lying stretch for the distal aspect of the iliotibial band and lateral fascia of the knee.

A side-lying stretch for the quadriceps.

A stretch involving Posterior hip and gluteal muscles.

A stretch involving more of the proximal hamstrings.

A stretch involving the lateral fascia of the hip.

A stretch involving the lateral fascia of the hip.

A stretch involving the hip adductors.

A stretch involving the last and erector spinae.

A functional, full body exercise loading through the lower extremity.

A functional, full body exercise loading through the lower extremity.

A prone-lying exercise for the posterior sling.

A prone-lying exercise focusing on the hip and back extensors.

A stretch for the side of the torso involving the quadratus lumborum, erector spine and abdominal obliques.

A weight-bearing exercise focusing on lateral movement.

A stretch for the anterior compartment of the lower leg.

An exercise for single leg stability.

An exercise for single leg stability focusing on the hip abductors.

A strengthening exercise for some of the scapular stabilizers

A stretch for the posterior shoulder.

An upper body resistance exercise in a functional lunge position, focused on the posterior sling stabilizing muscles.

An upper body resistance exercise in a functional lunge position, focused on the posterior sling stabilizing muscles.

A stretch for the posterior aspect of the thigh.

Trains the ability to maintain a neutral spine while moving pelvis. This is a fundamental exercise to build spinal stability.

An upper body resistance exercise in a functional lunge position, focused on the anterior sling stabilizing muscles

This is a more functional version of the dead lift exercise, focused on the spinal and pelvic stabilizers

To build hip abductor stability, hence single leg stance stability, which is vital for most sports and activities.