|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Back/Core
Includes 11 Exercises and Stretches
58 Minutes Total |
|
|
|
|
Bridging
|
Seated Prayer Stretch |
Seated Hamstring Stretch |
Seated Pyriformis |
|
|
|
|
|
Seated Side Bends
Sample |
Standing Back Extensions
Sample |
Climber/Hurdler Stretch |
Prayer Stretch |
|
| | |
Bridge Single Leg Circles |
Bicycle With Tilt |
Dying Bug |
|
|
|
|
|
|
|
|
|
|
|
Hip
Includes 8 Exercises and Stretches
60 Minutes Total
|
Top |
|
|
|
|
Tailor Stretch
|
Standing Forward Leg Lift |
Standing Leg
Lift |
Side-Lying
Abduction |
|
|
|
|
|
Supine Straight Leg Raises |
Modified Partial
Lunge |
Wall Squat
Sample |
Step Ups |
|
|
|
|
|
|
|
|
|
|
Shoulder
Includes 10 Exercises and Stretches
55 Minutes Total
|
Top |
|
|
|
|
Doorway Stretch
Sample |
Crossover Body Arm Reach |
Overhead Reach |
Shoulder Rotator
Stretch |
|
|
|
|
|
Shoulder Flexion |
Lateral Raise |
Push Ups From
Table |
ER Shoulder |
|
|
|
|
|
IR Shoulder |
Quadriped Arm Extension |
|
|
|
|
|
|
|
|
|
|
|
|
Knee
Includes 7 Exercises and Stretches
47 Minutes Total
|
Top |
|
|
|
|
Knee Extension
Stretch
|
Sitting Knee
Flexion |
Supine Straight
Leg Raises
|
Terminal Knee Ext./
Short Arc Quads |
|
|
|
|
|
Modified Partial
Lunge
|
Wall Squat |
Step Ups
Sample |
|
|
|
|
|
|
|
|
|
|
|
Ankle
Includes 4 Exercises and Stretches
19 Minutes Total
|
Top |
|
|
|
|
Calf Stretch
With Towel
|
Calf Stretch
Sample |
Calf Raise |
Hip Twist
Ankle Hop |
|
|
|
|
|
|
|
|
|
|
Elbow
Includes 5 Exercises and Stretches
34 Minutes Total
|
Top |
|
|
|
|
Tricep Stretch
|
Seated Tricep
Dips |
Seated Rows
Sample |
Bicep Curls |
|
|
|
|
|
Pushups From
Wall |
|
|
|
|
|
|
|
|
|
|
|
|
|
Wrist
Includes 4 Exercises and Stretches
19 Minutes Total
|
Top |
|
|
|
|
Wrist Flexion
Stretch
|
Wrist Extension
Stretch
Sample |
Wrist Flexion |
Wrist Extension |
|
|
|
|
|
|
|
|
|
|
Neck
Includes 5 Exercises and Stretches
27 Minutes Total
|
Top |
|
|
|
|
Cervical Rotations
Stretch
|
Lateral Neck
Stretch
|
Quadriped Arm
Extension
|
Quadriped Arm
and Leg Extension
Sample |
|
|
|
|
Crunches |
|
|
|
|
|
|
|
|
|
|