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CLINIC NEED TO KNOW > EXERCISE PRESCRIPTION > Flashcards

EXERCISE PRESCRIPTION Flashcards

1
Q

EXX - UFT STRETCH

A

SB head
Inc= apply pressure to head
Inc+= Grip side of chair

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2
Q

EXX - UFT STRENGTHEN

A

Resisted shoulder elevation
Shrug
Prone neck extension

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3
Q

EXX - LEV SCAP STRETCH

A

Rot and flex head an apply mild tension (smell opposite armpit)
Inc= grip side of chair

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4
Q

EXX - LEV SCAP STRENGTHEN

A

Resisted shoulder elevation
Shoulder shrug
Prone neck extension

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5
Q

EXX - SPLENIUS CAPITUS/CERVICIS STRETCH

A

Same as lev scap
Dont grip chair as it will stretch lev scap !!

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6
Q

EXX - SPLENIUS CAPITUS/CERVICIS STRENGTHEN

A

Prone neck extension
Neck ext with head rotation

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7
Q

EXX - SUBOCCIPITALS STRETCH

A

Tuck chin in (capital flexion- between C1 and occiput)
Inc= fingers on chin and push

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8
Q

EXX - SCM STRETCH

A

Extend, contralterally flex and rotate neck to contralateral side

Extend lower neck and flex upper neck, extend and rotate neck to contralateral

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9
Q

EXX - SCM STRENGTHEN

A

Supine neck curls with chin out

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10
Q

EXX - ANT SCALENES STRETCH

A

Contralaterally flex and ispilateral rotate hand (look to sky)
Inc= apply mild pressure with hand to head
Inc+= breathing out to depress chest and increase stretch

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11
Q

EXX - POST SCALENES STRETCH

A

Laterally flex and contralterally rotate (look to floor)
Inc= Apply mild pressure
Inc+= breathing deep to depress chest

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12
Q

EXX - PEC MIN/MAJ STRETCH

A

Shoulders extend with scapulas fully retracted, stick out chest
Inc= focussing on breathing, deep breath to enhance

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13
Q

EXX - PEC MIN STRENGTHEN

A

Push up
Prone fly

Recruited during most shoulder movements

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14
Q

EXX - RECTUS ABDOMINALIS STRETCH

A

Standing or kneeling extend back
Lying flat on stomach, slowly extend
On all fours- sad cat

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15
Q

EXX - RECTUS ABDOMINIS STRENGTHEN

A

Sit up (knee bent)
Crunches
Hanging leg raises
Jack knife sit up- pike legs

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16
Q

EXX - EXTERNAL OBLIQUE STRETCH

A

Supine, bend and rotate legs to contralateral side
Standing, contralaterally SB and extend trunk

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17
Q

EXX - EXTERNAL OBLIQUE STRENGTHEN

A

Sit up with rotation
SB

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18
Q

EXX - INTERNAL OBLIQUE STRETCH

A

Supine, bend knees and rotate legs - inc= legs straight
Standing, SB and flex to opposite side

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19
Q

EXX - INTERNAL OBLIQUE STRENGTHEN

A

Sit up or crunch with rotation
SB- can add weight

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20
Q

EXX - TRANSVERSE ABDOMINIS STRETCH

A

Seated with feet on floor, rotate to side
Seated, legs crossed on ground, bend knee, rotate to face other way

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21
Q

EXX - TRANSVERSE ABDOMINIS STRENGTHEN

A

Isometric contraction- supine
Inc= stand, sit or kneel- pull navel to spine and hold
Inc+= Pilates

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22
Q

EXX - LOWER TRAPS STRETCH

A

Flex Tsp
Abduct arm to 120
Protract scapula and apply gentle traction on arm

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23
Q

EXX - MIDDLE TRAPS STRETCH

A

Cross arms
Grab scapulas and pull laterally

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24
Q

EXX - TRAPS STRENGTHEN

A

Standing or prone post fly with shoulder at 90 (middle)

Prone posterior fly with shoulders at 120 (lower)

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25
Q

EXX - LATS STRETCH

A

Simple SB

Abduct and ER shoulders above head against wall or door, pull body inferiorly
Abduct and ER shoulder above head against wall, pull body inferiorly

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26
Q

EXX - LATS STRENGTHEN

A

Pull over- prone, weight above head, pull arms down towards stomach
Chin up
Seated rows
Swimming breast stroke

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27
Q

EXX - RHOMBOIDS STRETCH

A

Cross arms in front of body and ‘walk’ out hands laterally
Cross arms and hold scapulas, pull laterally

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28
Q

EXX - RHOMBOIDS STRENGTHEN

A

Resisted shoulder extension (pull scapulas together)
Inc= seated row
Inc+= bent over row

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29
Q

EXX - QL STRETCH

A

Simple SB, inc= hold onto chair, keep arm straight, lean into it
Supine, bring hands above head, move feet and shoulders to one side

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30
Q

EXX - QL STRENGTHEN

A

Side plank with knees bent
Inc= without knees
Side bending- inc= adding weight

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31
Q

EXX - ERECTOR SPINAE STRETCH

A

Happy cat
Touching toes- can start with knees bent, slowly straighten knees and aim to touch closer to floor
Useful as hamstrings can contribute to LBP

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32
Q

EXX - ERECTOR SPINAE STRENGTHEN

A

Plank- can start with knees on floor
Back extensions- prone

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33
Q

EXX - DELTOID STRETCH

A

Extend shoulders to stretch ant
Stretch across body for post
IR shoulder for mid

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34
Q

EXX - DELTOID STRENGTHEN

A

Lateral raises
Front raises

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35
Q

EXX - SUPRASPINATUS STRETCH

A

Adduct shoulder and pull arm inferiorly behind back
Adduct shoulder and pull inferiorly infront of body

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36
Q

EXX - SUPRASPINATUS STRENGTHEN

A

Resisted shoulder abduction
Lateral raises

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37
Q

EXX - INFRASPINATUS STRETCH

A

Seated, place both hands at waist with thumbs forward, bend forward, let elbows fall towards floor

Inc= Same thing can be done standing

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38
Q

EXX - INFRASPINATUS STRENGTHEN

A

Lying lateral rotation (ER)
Can do seated- inc= add weight

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39
Q

EXX - TERES MINOR STRETCH/STRENGTHEN

A

Same as infraspin

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40
Q

EXX - SUBSCAP STRETCH

A

Kneel on floor, bring hands onto chair and push down

Abduct and ER shoulder, pull arm superiorly over head

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41
Q

EXX - SUBSCAP STRENGTHEN

A

Medial rotation- standing, seated, sideline
Inc= add weight

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42
Q

EXX - TERES MAJOR STRETCH

A

Hands on door frame, bend over and push down

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43
Q

EXX - TERES MAJOR STRENGTHEN

A

Pull over
Medial rotation
Swimming breast stroke

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44
Q

EXX - SERRATUS ANTERIOR STRETCH

A

Shoulders extended, retract scapulas, stick out chest
Inc= deep breathing

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45
Q

EXX - SERRATUS ANTERIOR STRENGTHEN

A

Push up position- retract shoulders
Knees on floor if needed
Boxing/punching

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46
Q

EXX - PEC MAJOR STRETCH

A

Lower- hand round neck, shoulder at 150, extend against door
Middle- 100
Lower- 60

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47
Q

EXX - PEC MAJOR STRENGTHEN

A

Push ups
Pull over
Flys
Bench- incline for upper, decline for lowers

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48
Q

EXX - CORACOBRACHIALIS STRETCH

A

Stand against wall or doo with shoulder extended (arm straight) slightly abducted and ER

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49
Q

EXX - CORACOBRACHIALIS STRENGTHEN

A

Front raises
Fly
Bench press

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50
Q

EXX - BICEPS STRETCH

A

Stand at doorway
Shoulder extended, elbow straight forearm pronated slowly flex knees and extend shoulders

51
Q

EXX - BICEPS STRENGTHEN

A

Elbow flexion, inc= use hand as resistance, inc+= weight

52
Q

EXX - BRACHIALIS STRETCH

A

Elbow extended
Difficult to stretch without contracture of patho

53
Q

EXX - BRACHIALIS STRENGTHEN

A

Elbow flexion with elbow pronated (stops bicep activity)
Inc= same as bicep

54
Q

EXX - TRICEPS STRETCH

A

Normal stretch
Place towel behind back and pull downward to lower hand
Inc= place raised elbow against wall

55
Q

EXX - TRICEPS STRENGTHEN

A

Elbow extension- inc= other hand, inc+= weight
Dips
Tricep press- hands together, bring hands down behind head

56
Q

EXX - PRONATOR TERES STRETCH

A

Elbow extended
Use other hand to supinate

57
Q

EXX - PRONATOR TERES STRENGTHEN

A

Pronation- inc= resist yourself, inc= weight, off side of table

58
Q

EXX - PRONATOR QUADRATUS STRETCH/STRENGTHEN

A

Same as pronator teres

59
Q

EXX - FLEXOR CARPI RADIALIS STRETCH

A

Elbow straight
Extend wrist
Use other hand to ulnar deviate

60
Q

EXX - FLEXOR CARPI RADIALIS STRENGTHEN

A

Resisted wrist flexion
Wrist curls

61
Q

EXX - PALMARIS LONGUS STRETCH

A

Elbow straight
Extend wrist
Use other hand to push down on palm

62
Q

EXX - PALMARIS LONGUS STRENGTHEN

A

Resisted wrist flexion
Wrist curls

63
Q

EXX - FLEXOR CARPI ULNARIS STRETCH

A

Extend elbow and wrist, other hand radially deviates

64
Q

EXX - FLEXOR CARPI ULNARIS STRENGTHEN

A

Resisted wrist flexion
Wrist curls

65
Q

EXX - FLEXOR DIGITORUM STRETCH

A

Elbow straight, wrist extended, use opposite hand to pull middle phalanges

66
Q

EXX - FLEXOR DIGITORUM STRENGTHEN

A

Resisted finger flexion
Finger curls
Grip strength exercises

67
Q

EXX - FLEXOR POLLICIS LONGUS STRETCH

A

Elbow straight, wrist extended, pull on thumb

68
Q

EXX - FLEXOR POLLICIS LONGUS STRENGTHEN

A

Resisted thumb flexion
Stress ball
Grip strength exercises

69
Q

EXX - BRACHIORADIALIS STRETCH

A

Elbow straight and supinated
Use other hand to stabilise brachioradialis origin (lateral supracondylar ridge)
Then fully pronate forearm

70
Q

EXX - BRACHIORADIALIS STRENGTHEN

A

Resisted elbow flexion with wrist in neutral
Hammer curl

71
Q

EXX - EXTENSOR CARPI RADIALIS LONGUS STRETCH

A

Elbow straight
Wrist flexed and pronated
Use opposite hand to apply flexion pressure over 2nd MCP

72
Q

EXX - EXTENSOR CARPI RADIALIS LOMGUS STRENGTHEN

A

Resisted wrist extension
Reverse wrist curl- over edge of table
Wrist rollers

73
Q

EXX - EXTENSOR DIGITORUM STRETCH

A

Elbow straight, wrist flexed and hand in fist, use opposite hand to apply flexion pressure
Pronate and supinate forearm to further stretch

74
Q

EXX - EXTENSOR DIGITORUM STRENGTHEN

A

Resisted wrist extension
Wrist roller
Elastic band exercises- around fingers, open and close

75
Q

EXX - SUPINATOR STRETCH

A

elbow straight
Opposite hand to force pronation

76
Q

EXX - SUPINATOR STRENGTHEN

A

Resist supination

77
Q

EXX - ABDUCTOR POLLICIS STRETCH

A

Curl thumb into fist and ulnar deviate
Same as Finklestein

78
Q

EXX - ABDUCTOR POLLICIS STRENGTHEN

A

Resisted wrist abduction
Elastic band exercises

79
Q

EXX - THENAR STRENGTHEN

A

Resisted grip exercises
Squeeze ball

80
Q

EXX - THENAR STRETCH

A

Extend wrist and thumb
Use opposite hand to apply extension force over thumb

81
Q

EXX - HYPOTHENAR STRETCH

A

Extend little finger
Use opposite hand to apply extension force

82
Q

EXX - HYPOTHENAR STRENGTHEN

A

Grip strength

83
Q

EXX - GLUTE MAX STRETCH

A

Pull knee to chest

Cross leg over the other, pull knee to chest

84
Q

EXX - GLUTE MAX STRENGTHEN

A

Squat- 3/4, to chair, full
Kick back
Lunge- hold wall, can add weight
Step up

85
Q

EXX - GLUTE MED/MIN STRETCH

A

Cross leg over other and sit
Inc= pull knee to chest
Start seated, inc to standing

86
Q

EXX - GLUTE MED/MIN STRENGTHEN

A

Thigh abduction- sideline, can add resistance band
Lunge
Side kicks- standing

87
Q

EXX - PIRIFORMIS STRETCH

A

Pigeon pose

Same as max

88
Q

EXX - PIRIFORMIS STRENGTHEN

A

Thigh horizontal abduction with hip flexed- front kick
Start standing, inc to sideline

89
Q

EXX - SUPERIOR/INFERIOR GEMELLUS STRETCH/STRENGTHEN

A

Same as piriformis

90
Q

EXX - QUADRATUS FEMORIS STRETCH/STRENGTHEN

A

Same as piriformis

91
Q

EXX - PSOAS STRETCH

A

While kneeling extend hip and tilt pelvis posteriorly
- can start with posterior tilts supine

While supine, extend hip off side of bed, tilt pelvis posteriorly

92
Q

EXX - PSOAS STRENGTHEN

A

Lying leg raises (start knee bent, inc to legs straight)
Straight leg sit ups

93
Q

EXX - ILIACUS STRETCH/STRENGTHEN

A

Same as psoas

94
Q

EXX - TFL STRETCH

A

Extend, adduct and medially rotate thigh

95
Q

EXX - TFL STRENGTHEN

A

Resisted adduction and flexion
Side lying leg raises (knee bent, inc to straight)
Figure 8 in air with leg

96
Q

EXX - SARTORIUS STRETCH/STRENGTHEN

A

Same as TFL

97
Q

EXX - REC FEM STRETCH

A

Against wall, flex knee to bum, inc with posterior pelvic tilt
Inc- hang leg off bed

Because rec fem crosses hip Jt, hip extension and posterior pelvic tilt needed to stretch

98
Q

EXX - REC FEM STRENGTHEN

A

Lunge
Squat
Step up

99
Q

EXX - VASTUS LATERALIS/INTERMEDIUS STRETCH

A

Knee to bum, standing, pull leg medially to inc

While kneeling, flex knee

100
Q

EXX - VASTUS LATERALIS/INTERMEDIUS STRENGTHEN

A

Squat
Lunge
Split squat

101
Q

EXX - PECTINEUS STRETCH

A

Lying supine, flex knees and touch soles together
Drop knees to floor
Inc= apply pressure to knees

Lunge- back foot facing in, rock pelvis back and fourth

102
Q

EXX - PECTINEUS STRENGTHEN

A

Lower leg raise- sideline, top leg bent and behind, lift inside leg

103
Q

EXX - ADDUCTOR LONGUS/BREVIS AND GRACILLIS STRETCH/STRENGTHEN

A

Same as pectineus

104
Q

EXX - ADDUCTOR MAGNUS STRETCH

A

Seated, feet together
Inc= apply pressure through elbows onto knees

Lunge with back foot facing in
Hamstring stretch will stretch hamstring part of adductor magnus
Most powerful adductor

105
Q

EXX - ADDUCTOR MAGNUS STRENGTHEN

A

Inferior leg raise

106
Q

EXX - SEMIMEMBRANOSUS/SEMITENDINOSUS/BICEPS FEMORIS STRETCH

A

Standing, extend back, anteriorly tilt pelvis, flex thighs
Inc= ER hips to further stretch medial fibres

Standing place straight leg on bench and lean forward

107
Q

EXX - SEMIMEMBRANOSUS/SEMITENDINOSUS/BICEPS FEMORIS STRENGTHEN

A

Straight leg deadlift- slight flexion to stop it hurting back

Glute bridge- can do single leg raises to inc pressure

108
Q

EXX - TIBIALIS ANTERIOR STRETCH

A

Sit with ankle PF under buttocks

Place dorsum (top) of foot on floor and put pressure in PF and eversion

109
Q

EXX - TIBIALIS ANTERIOR STRENGTHEN

A

DF with rubber band
Balance on single leg, inc to wobble board

110
Q

EXX - FIBULARIS LONGUS STRETCH

A

Invert ankle- apply mild pressure
Be mindful not to overstretch as may predispose inversion sprain

111
Q

EXX - FIBULARIS LONGUS STRENGTHEN

A

Reverse calf raises
Single leg, change terrain, wobble board

112
Q

EXX - GASTROC STRETCH

A

Posterior knee straight, lean forward
Inc= IR or ER foot to target medial and lateral aspects

DF against wall

On stairs, drop heels off- hold onto wall for stability

113
Q

EXX - GASTROC STRENGTHEN

A

Calf raises

114
Q

EXX - SOLEUS STRETCH

A

Posterior leg slightly bent, lunge position
DF against wall with knee bent

115
Q

EXX - SOLEUS STRENGTHEN

A

Bent knee calf raises
Runners- diff terrains, ankle proprioception exercises (wobble board)

116
Q

EXX - PLANTARIS STRETCH/STRENGTHEN

A

Same as Gastrocs

117
Q

EXX - POPLITEUS STRETCH

A

Hard to stretch, responds better to manual treatment

Post knee straight, lean body into lunge
Stand with knee straight, apply gentle knee extension pressure

118
Q

EXX - TIBIALIS POSTERIOR STRETCH

A

Pt seated
Knee bent
DF and evert ankle
Use hand to apply pressure on sole

119
Q

ERXX - TIBIALIS POSTERIOR STRENGTHEN

A

Bent knee calf raises
Wobble board

120
Q

EXX - FLEXOR DIGITORUM STRETCH

A

Pt seated, knee bent, DF and evert, extend toes 2-5

121
Q

EXX - FLEXOR DIGITORUM STRENGTHEN

A

Calf raises pushing up from toes
Short foot exercises- place towel on floor, use 2-5 toes to slowly pull towel toward body

122
Q

EXX - FLEXOR HALLUCIS STRETCH

A

Pt seated, knee bent, DF and evert ankle, extend big toe

123
Q

EXX - FLEXOR HALLUCIS STRENGTHEN

A

Calf raises pushing from toe
Bring towel towards you with big toe

CLINIC NEED TO KNOW (11 decks)

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