Exercises Flashcards
functional rhythmic stab exercises of scap and G/H
RC CKC exercises
scap mvt in WB position, clock ex’s, alphabet with ball, push-up, etc
scapula stability (static and dynamic)
scapula activation and strength (upper, lower middle trap, SA, rhomboids)
ankle and foot exercises
• Foot: “Archform” test position as an ex’s
• Heel raises
– Double vs single leg
– With or without support
– TB around foot that pulls outwards (peroneal str) – TB around foot that pulls inwards (tib post str)
- Eccentric tib post ex on a step
- Timing of peronei contraction
– Pt long sitting or supine, EC
– Pht quickly move foot/ankle in inv at different unpredictable times
(could also be done with ev mvt for med ankle tendons) • Balance & proprioception ex’s
• Various jumping ex’s
corrective knee exercises
- Ensure good mobility
- Functional: CKC ex’s (can work same mvt as in assessment or work individually on causes of faulty mvt pattern)
- Knee over toes (mid-patella to 2nd toe)
- Mvt in sagittal plane only
- Unilateral (e.g.single-leg squat) vs bilateral (e.g.squat)
- Symmetrical (e.g.squat) vs asymmetrical (e.g.lunge)
- Use of RNT if needed (reactive neuromuscular therapy)
- Add perturbations
- Add unstable surfaces
- Jumps
- Plyometrics
back exercises - 3 big and progression
locking rib cage to pelvis
hip hinge
• Dead lift (waiter’s bow)
- Single leg dead lift
- Squat
squat ex’s
hip ER strength
glute med strength
glute max strength
exercises targeting glute med and upper glute max while maximizing TFL contribution
other back/trunk exercises
