A free and open bank of exercises and videos for anyone to access! Keep in mind that it is most important how you perform an exercise (ie: with sound biomechanics). Exercise and components of compound movements are also skilled movements.  This is where the guidance of a physical therapist, strength and conditioning specialist, trainer or coach can be helpful.

Shoulder / Arm mobility: circles

Tags: glenohumeral mobility, mobilization, scapulothoracic mobility

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

Medial-lateral ball roll

Tags: ball, hip abduction, hip abductor, hip adduction, hip adductor, lateral, MCL, medial, single leg stability

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.

(VIDEO) ▶️ Scapulothoracic push-ups

Tags: anterior sling, core stabilization, isometric, plank, push-up, stability

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

(VIDEO) ▶️ Lateral bounds

Tags: lateral lunge, plyometric, side step

A weight-bearing exercise focusing on lateral movement.

(VIDEO) ▶️ Side plank with side leg raise

Tags: back, core stabilization, glutes, gluteus medius, hip abduction, isometric, plank, QL, stability, TFL

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

(VIDEO) ▶️ High plank to low plank

Tags: anterior sling, back extensors, core stabilization, glutes, hip extension, isometric, plank, push-up, stability

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

(VIDEO) ▶️ gripping ball

Tags: ball squeeze, flexor digitorum profundity, flexor digitorum superficialis, grip, grip strength, gripping, interosseoi, lumbricales

A basic strengthening exercise for the finger and thumb flexors

(VIDEO) ▶️ Shoulder rolls

Tags: protraction, protractors, pulls, retraction, retractors, shoulder mobilization

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

(VIDEO) ▶️ Deadlift

Tags: biceps femoris, deadlift, DL, glutes, gluteus maximus, gluteus medius, hamstrings, hip hinge, hip mobility, lumbar stability, posterior chain, semi-membranosus, semi-tendinosus, spinal stabilizers

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

(VIDEO) ▶️ Rolling posterior hip

Tags: external rotators, glutes, gluteus maximus, gluteus medius, piriformis

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

(VIDEO) ▶️ Calf raise off step

Tags: achilles tendon, calf, calves, gastroc, gastrocnemius, soleus

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.

(VIDEO) ▶️ 4-point kneeling: leg lift

Tags: core stability, erector spinae, spinal stability

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

(VIDEO) ▶️ 4-point kneeling: posterior sling

Tags: core stability, erector spinae, latissmus dorsi, lats, posterior sling, spinal stability

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).

(VIDEO) ▶️ 4-point kneeling: arm lift

Tags: core stability, erector spinae, LFT, spinal stability, trapezius

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

(VIDEO) ▶️ 4-point kneeling: opposite arm and leg lift

Tags: bird dog, core, erector spinae, LFT, spinal stability

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”.

(VIDEO) ▶️ Low back stabilization from sitting

Tags: lumbar stabilization, lumbosacral, multifidi, multifidus

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

(VIDEO) ▶️ Sitting hip adductor stretch

Tags: adductor brevis, adductor longus, hip adductors, pectineus

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

(VIDEO) ▶️ Rolling calf

Tags: gastroc, gastrocnemius, soleus

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.

(VIDEO) ▶️ Rolling posterior thigh

Tags: biceps femoris, hamstrings, semi-membranosus, semi-tendinosus

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

(VIDEO) ▶️ Shoulder stabilization in flexed position

Tags: anterior deltoid, forward press, glenohumeral stability, pecs, rotator cuff, subscapularis

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

(VIDEO) ▶️ Rolling arch of the foot

Tags: foot intrinsics, plantar fascia

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

(VIDEO) ▶️ Dead bug with ball: opposite arm and leg

Tags: anterior sling, core stabilization, lumbar stability, lumbopelvic, lumbosacral

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

(VIDEO) ▶️ Dead bug: opposite arm and leg

Tags: anterior sling, core stabilization, lumbar stability, lumbopelvic, lumbosacral

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

(VIDEO) ▶️ Active arch engagement

Tags: intrinsics, tibialis anterior, transverse arch

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.

Hip flexor stretch

Tags: HF, hip flexor, iliacus, iliopsoas, psoas

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

Shoulder mobility: wall slides

Tags: active assisted, glenohumeral mobility, pulley

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

Rolling with ball: myofascial release

Tags: myofascial, rolling

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

Spinal mobility: lumbar flexion, thoracic extension

Tags: camel-cow, cat-cow, lumbosacral, mobilization, spinal mobility, thoracolumbar

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

(VIDEO) ▶️ Spinal mobility: flexion

Tags: camel, cat, lumbosacral, mobilization, spinal mobility, thoracolumbar

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

(VIDEO) ▶️ Spinal mobility: extension

Tags: cow, lumbosacral, mobilization, spinal mobility, thoracolumbar

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

(VIDEO) ▶️ Spinal mobility: flexion, extension

Tags: am, camel-cow, cat-cow, lumbosacral, mobilization, spinal mobility, thoracolumbar

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

(VIDEO) ▶️ Tall kneeling hip hinge

Tags: hip flexion, hip hinge, squat

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

Ankle plantar flexion: prone

Tags: plantarflexion, talocrural mobility

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

(VIDEO) ▶️ Wall angels

Tags: middle fibres trapezius, scapular control, scapulothoracic mobility, trapezius

Scapulothoracic control with arm elevation.

(VIDEO) ▶️ Low back stabilization with stepping

Tags: lumbar stabilization, lumbosacral, multifidi, multifidus

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

(VIDEO) ▶️ Shoulder stabilization: ball wall press

Tags: anterior deltoid, infraspinatus, rotator cuff stability, subscapularis, supraspinatus, teres minor

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

(VIDEO) ▶️ Mini-bridge with ball roll-outs

Tags: biceps femoris, erector spinae, glutes, gluteus maximus, hamstrings, lumbar stability, posterior chain, semi-membranosus, semi-tendinosus, spinal stabilization

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

Mini-bridge with ball

Tags: biceps femoris, erector spinae, glutes, gluteus maximus, hamstrings, lumbar stability, posterior chain, semi-membranosus, semi-tendinosus, spinal stabilization

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

Rows: standing

Tags: biceps brachi, brachialis, brachioradialis, coracobrachialis, latissmus dorsi, lats, MFT, middle fibres trapezius, posterior deltoid, rhomboids major, rhomboids minor, rowing, rows

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

(VIDEO) ▶️ Posterior arm stretch

Tags: posterior shoulder, triceps, triceps brachi

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

(VIDEO) ▶️ Bridge: hip abductors with resistance band

Tags: biceps femoris, erector spinae, glutes, gluteus maximus, gluteus minimus, hamstrings, hip abductors, lumbar stability, posterior chain, semi-membranosus, semi-tendinosus, spinal stabilization, tensor fasciae latae, TFL

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

(VIDEO) ▶️ Bridge: posterior sling

Tags: biceps femoris, erector spinae, glutes, gluteus maximus, hamstrings, lumbar stability, posterior chain, posterior sling, semi-membranosus, semi-tendinosus, spinal stabilization

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

(VIDEO) ▶️ Bridge: alternate leg lifting

Tags: biceps femoris, erector spinae, glutes, gluteus maximus, hamstrings, lumbar stability, posterior chain, semi-membranosus, semi-tendinosus, spinal stabilization

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

(VIDEO) ▶️ Bridge: hip hinge

Tags: biceps femoris, erector spinae, glutes, gluteus maximus, hamstrings, lumbar stability, posterior chain, semi-membranosus, semi-tendinosus, spinal stabilization

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

Single-leg squat

Tags: glute max, glute med, glutes, gluteus maximus, gluteus medius, hamstrings, hip abductor, posterior chain, quadriceps, quads, SLS, squat

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

(VIDEO) ▶️ Squat on cushion

Tags: BOSU, glute max, glute med, glutes, gluteus maximus, gluteus medius, hamstrings, posterior chain, quadriceps, quads, squat, wobble

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

(VIDEO) ▶️ Standing squat

Tags: glute max, glute med, glutes, gluteus maximus, gluteus medius, hamstrings, posterior chain, quadriceps, quads, squat

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

Active neck rotation

Tags: cervical rotation, neck mobilization

Active cervical rotation, moving through range.

(VIDEO) ▶️ Active hip and knee extension: roll against wall

Tags: glutes, gluteus, quad setting, quadriceps, rectus femoris, vastus intermedius, vastus lateralis, vastus medialis, vastus medialis obliquus, VMO

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

(VIDEO) ▶️ Knee extension: over roll

Tags: glutes, gluteus, quad setting, quadriceps, rectus femoris, vastus intermedius, vastus lateralis, vastus medialis, vastus medialis obliquus, VMO

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

(VIDEO) ▶️ Active hip and knee extension: over roll

Tags: glutes, gluteus, quad setting, quadriceps, rectus femoris, vastus intermedius, vastus lateralis, vastus medialis, vastus medialis obliquus, VMO

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

(VIDEO) ▶️ 1st ray toe stretch

Tags: 1st ray, flexor hallucis, hallucis, hallux limitus

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

(VIDEO) ▶️ Chest stretch against wall: high

Tags: anterior deltoid, pecs, pectoralis major, pectoralis minor, subscapularis

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

(VIDEO) ▶️ Chest stretch against wall: low

Tags: anterior deltoid, pecs, pectoralis major, pectoralis minor, subscapularis

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

(VIDEO) ▶️ Anterior arm stretch against wall

Tags: anterior deltoid, biceps brachi, brachialis, brachioradialis, coracobrachialis, pec minor, pectoralis major, shoulder

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

(VIDEO) ▶️ Side plank

Tags: back, core stabilization, glutes, gluteus medius, hip abduction, isometric, plank, QL, stability, TFL

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

(VIDEO) ▶️ High plank with hip and knee flexion

Tags: anterior sling, core stabilization, glutes, hip flexion, isometric, knee drive, mountain climber, plank, push-up, stability

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”.

Low plank with hip extension

Tags: anterior sling, back extensors, core stabilization, glutes, hip extension, isometric, plank, push-up, stability

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

(VIDEO) ▶️ Low plank

Tags: anterior sling, core stabilization, isometric, plank, push-up, stability

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

(VIDEO) ▶️ High plank with hip extension

Tags: anterior sling, back extensors, core stabilization, glutes, hip extension, isometric, plank, push-up, stability

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

(VIDEO) ▶️ High plank

Tags: anterior sling, core stabilization, isometric, plank, push-up, stability

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

(VIDEO) ▶️ Step-back lunge

Tags: glutes, hamstrings, lunge, quadriceps, split squats

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

(VIDEO) ▶️ Forward lunge

Tags: glutes, hamstrings, lunge, quadriceps, split squats

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

(VIDEO) ▶️ Calf raise

Tags: achilles tendon, calf, calves, gastroc, gastrocnemius, soleus

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.

(VIDEO) ▶️ Side stepping: resistance band at feet

Tags: crab walk, glute med, glute min, gluteus medius, gluteus minimus, peroneus brevis, peroneus longus, tensor fasciae latae, TFL

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

(VIDEO) ▶️ Side stepping: resistance band at ankles

Tags: arch, crab walk, glute med, glute min, gluteus medius, gluteus minimus, tensor fasciae latae, TFL, tibialis posterior

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

(VIDEO) ▶️ Side stepping: resistance band at knees

Tags: crab walk, glute med, glute min, gluteus medius, gluteus minimus, tensor fasciae latae, TFL, vastus medialis, vastus medialis obliquus

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

(VIDEO) ▶️ Side stepping

Tags: crab walk, glute med, glute min, gluteus medius, gluteus minimus, tensor fasciae latae, TFL

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

Anterior chest and shoulder stretch

Tags: anterior deltoid, pec minor, pecs, pectoralis minor, subscapularis

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

(VIDEO) ▶️ Thumb traction

Tags: 1st CMC, carpometacarpal, pollicis, thumb traction

Gentle thumb traction exercise for the first carpometacarpal joint.

(VIDEO) ▶️ Chin tuck with nod: supine

Tags: cranio-vertebral region, head-forward posture, sub-occipital

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

(VIDEO) ▶️ Chin tuck: supine

Tags: cranio-vertebral region, head-forward posture, sub-occipital

Simple active exercise for cervicovertebral flexion and cervicothoracic extension.

(VIDEO) ▶️ Wrist traction

Tags: carpal traction, carpometacarpal, intercarpal, radiocarpal

Gentle wrist traction exercise.

includes VIDEO

(VIDEO) ▶️ Hand and wrist flexor stretch

Tags: CFO, common flexor origin, flexor carpi radialis, flexor carpi ulnaris, golfer’s elbow, medial epicondylitis

Forearm stretch involving the hand and wrist flexors.

(VIDEO) ▶️ Hand and wrist extensor stretch

Tags: CEO, common extensor origin, extensor carpi radialis brevis, extensor carpi radialis longus, extensor carpi ulnaris, lateral epicondylitis, tennis elbow, wrist extensors

Forearm stretch involving the hand and wrist extensors.

(VIDEO) ▶️ Hip flexion adduction stretch

Tags: glute med, glutes, gluteus maximus, gluteus medius, hip adduction, posterior glute med

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

(VIDEO) ▶️ Active wrist flexion

Tags: common flexor origin, extensor carpi radialis longus, extensor carpi ulnaris, flexor carpi radialis, flexor carpi ulnaris, flexor digitorum profundus, flexor digitorum superficialis, golfer’s elbow, medial epicondylitis, wrist flexors

A simple active wrist flexion exercise.

(VIDEO) ▶️ Active wrist extension

Tags: common extensor origin, extensor carpi radialis brevis, extensor carpi radialis longus, extensor carpi ulnaris, extensor digitorum, lateral epicondylitis, tennis elbow, wrist extensors

A simple active wrist extension exercise.

(VIDEO) ▶️ Shoulder hangs

Tags: axial extension, elongation, glenohumeral mobility, latissmus dorsi, lats, scapulothoracic mobility, shoulder traction

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

(VIDEO) ▶️ Modified shoulder hangs

Tags: axial extension, elongation, glenohumeral mobility, latissmus dorsi, lats, scapulothoracic mobility, shoulder traction

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

(VIDEO) ▶️ Knee flexion, hip extension stretch: standing

Tags: quadriceps, quads, rectus femoris, vastus intermedius, vastus lateralis, vastus medialis

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

Hip abduction stretch

Tags: gracilis, groin, hip abduction, hip adductor stretch, splits

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

(VIDEO) ▶️ Ankle dorsiflexion with strap

Tags: ankle dorsiflexion, anterior capsular impingement, anterior capsule, posterior glide, talocrural dorsiflexion

Ankle dorsiflexion with strap, minimizing impingement of anterior capsule.

(VIDEO) ▶️ Hip adductor stretch against wall

Tags: adductor brevis, adductor longus, adductor magnus, adductors, gracilis, groin, hip adductor, pectineus, splits

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

(VIDEO) ▶️ Chest opener: supine

Tags: anterior shoulder, chest, deep breathing, pec, pectoralis major, pectoralis minor

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

Hip hinge: Romanian deadlift

Tags: biceps femoris, deadlift, glutes, gluteus maximus, gluteus medius, hamstrings, hip hinge, hip mobility, lumbar stability, posterior chain, RDL, Romanian dead-lift, semi-membranosus, semi-tendinosus, spinal stabilizers

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

Upper limb mobility: ulnar nerve bias

Tags: dural tension, ulnar nerve, ULTT

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

Upper limb mobility: median nerve bias

Tags: dural tension, median nerve, ULTT

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

Scapular depression, protraction stretch: sitting

Tags: MFT, middle trapezius, rhomboids major, rhomboids minor, UFT, upper trapezius

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

Gas pedal stretches

Tags: cross body stretch, erector spinae, gastrocnemius, gluteus, hamstring, latissmus dorsi, lats, rhomboids major, rhomboids minor

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

(VIDEO) ▶️ Calf stretch with strap: knee bent

Tags: achilles tendon, flexor digitorum, flexor hallucis, soleus

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

(VIDEO) ▶️ Quadriceps stretch: kneeling

Tags: quadriceps, quads, rectus femoris, vastus intermedius, vastus lateralis, vastus medialis

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

Distal IT band lateral fascia stretch: side lying

Tags: iliotibial band, ITB, lateral retinaculum, quadriceps, vastus lateralis

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

Quadriceps stretch: side lying

Tags: quadriceps, quads, vastus intermedius, vastus lateralis, vastus medialis

A side-lying stretch for the quadriceps.

(VIDEO) ▶️ Latissmus stretch

Tags: child’s pose, latissmus dorsi, lats, prayer, there’s major

A stretch involving the last and erector spinae.

(VIDEO) ▶️ Single leg knee drive

Tags: drive, glutes, gluteus maximus, gluteus medius, hamstrings, mini squat, posterior chain, quads, running, single leg squat

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

(VIDEO) ▶️ Prone posterior sling

Tags: back stabilization, glute max, glutei, gluteus maximus, gluteus medius, hip extension, trunk stability

A prone-lying exercise for the posterior sling.

(VIDEO) ▶️ Prone hip extension

Tags: glute max, gluteus medius, hip extension, lumber stability, trunk stabilization

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

(VIDEO) ▶️ Side-lying quadratus lumborum stretch

Tags: external obliques, internal obliques, QL, quadratus lumborum, trunk side flexion

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

(VIDEO) ▶️ Lateral lunge

Tags: lateral lunge, plyometric, side step

A weight-bearing exercise focusing on lateral movement.

(VIDEO) ▶️ Hip hike

Tags: glute med, gluteus medium, hip abduction, hip abductors

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

(VIDEO) ▶️ Scapular retraction

Tags: pulls, retractors, rhomboids major, rhomboids minor, scapular retraction, squeeze

A strengthening exercise for some of the scapular stabilizers

(VIDEO) ▶️ Posterior shoulder stretch

Tags: cuff, external, external rotators, inraspinatus, posterior capsule, posterior shoulder, shoulder, teres minor

A stretch for the posterior shoulder.

(VIDEO) ▶️ Shoulder: resisted external rotation

Tags: cuff, external, external rotation, external rotators, infraspinatus, rotator, shoulder, teres minor

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

(VIDEO) ▶️ Posterior sling: pulley

Tags: cable, lunge, posterior sling, press, pulley, pulls, rows

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

(VIDEO) ▶️ Hamstring stretch - supine

Tags: biceps femoris, doorframe, hamstring, hamstrings, semi-membranosus, semi-tendinosus, stretch

A stretch for the posterior aspect of the thigh.

(VIDEO) ▶️ 4-point rocking, hip mobilization

Tags: am, dissociation, hip control, hip mobilization, neutral spine, rock, rocking

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

(VIDEO) ▶️ Anterior sling: pulley

Tags: anterior sling, cable, chest press, lunge, press, pulley

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

(VIDEO) ▶️ Single leg deadlift - hip hinge

Tags: dead lift, deadlift, hinge, single leg, SLDL, spinal stabilizers

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

Single leg stance knee-to-wall

Tags: glute med, gluteus medius, hip abduction, hip abductor

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

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