Exercises Flashcards
Strengthening intensity
8-12 reps
2-4 sets
Every other day
Strengthening progression
Add/increase weight or resistance
Strengthening: shoulder
Banded pull apart
Bow and arrow with band
Dumbbell abduction lateral raise
Dumbbell flexion front raise
Strengthening: elbow
Biceps curl with dumbbell
Triceps extension with resistance band or wight
Triceps dips
Strengthening: wrist
Extension/flexion with dumbbell
Extension with resistance band
Radial and ulnar deviation with dumbbell
Strengthening: hip
Lunges with weight
Squats/sit to stand with weight
Hip abduction with resistance band
Glute bridge with weight or resistance band
Strengthening: knee
Single leg dead lift
Lunges with weight
Seated knee extension
Wall sit
Strengthening: ankle
Plantar and dorsiflexion with resistance band
Eversion and inversion with resistance band
Mobility intensity
15-20 reps
2-3 sets
Every day
Mobility progression
Add over pressure using hands of a weight
Change starting position
Using gravity to further the ROM
Mobility: shoulder
Arm circles to side
Shoulder pass through with stick or resistance band
Flexion off bed (gravity)
Reach for spots
Mobility: elbow
Elbow flexion shoulder touch (punch further with other arm)
Towel under for extension
Arm hang (use other arm to support)
Mobility: wrist
Flexion (push further with other hand)
Extension on table
Mobility: hip
External rotation (butterfly) stretch
Hip abduction
Lunge (increase front leg higher)
Squats with legs to the side
Mobility: knee
Wall slide
Towel under knee extension
Step ups
Seated knee marches
Heal to bum
Mobility: ankle
Dorsi and plantar flexion with towel
Standing calf stretch
Eversion and inversion with towel
Flexibility intensity
30 second hold
2-3 sets Every other
Everyday
Flexibility progression
Increase ROM e.g. deeper stretch
Hold for longer
Flexibility: shoulder
Arm on wall and stretch higher in flexion or abduction
Arms behind back and tough hands
Flexibility: elbow
Elbow flexion and touch shoulder
Towel under elbow and stretch in extension
Flexibility: wrist
Flexion or extension and hold can use a towel
Hands in pray position
Flexibility: hip
External rotation (butterfly) stretch
Legs out in front straight
Lunge with back leg on bench
Abduction with leg on bench
Flexibility: knee
Flexion and hold foot to bum
Sit and put leg in extension
Wall sit and hold
Flexibility: ankle
Plantar flexion and hold, on tip toes
Dorsiflexion and hold with towel
Inversion and eversion with towel
