Lab Exam

Question 1

Low Impact Home Exercises: Foot, Ankle, Toes

Answer 1

Toe Crunches
Ankle Circles
Planter Stretch
Inversion/Eversion Stretch

Question 2

Low Impact Home Exercises: Knees

Answer 2

Wide Circles
Narrow Circles
Ski Squats
Pendulums

Question 3

Low Impact Home Exercises: Hip

Answer 3

standing Rainbow
Hip Lifts
3pt Rainbow
Supine Glute Bridge

Question 4

Low Impact Home Exercises: Low Back

Answer 4

Prone Birddog
Cobra Pushup
Birddogs (+elbow to knee)
Supine Knee/Chest (alternating sides, both)
Supine Glute Bridge

Question 5

Low Impact Home Exercises: Thoracic

Answer 5

Superman/Dracula

Elbow to Elbow Rotation

Question 6

Low Impact Home Exercises: Shoulder

Answer 6

Thumb Abduction
Swimming Circles
Egyptian Rolls

Question 7

Low Impact Home Exercises: Elbow

Answer 7

Elbow Circles
Teacups
Egyptian Rolls

Question 8

Low Impact Home Exercises: Hand, Wrist, Fingers

Answer 8

Clocks
Wrist Circles
Finger Piano

Question 9

Low Impact Home Exercises: Cervicals

Answer 9

Chair Shoulder Depressor
Red Lights
AP Glide
Trap Openers

Question 10

Body Weight Squat

Answer 10

Good for: hip/ankle mobility, core strength/stability

Contraindications: hip, knee, ankle issues or anything else that would hinder you from doing this exercise

Question 11

Shoulder Socket Drill

Answer 11

Good for stability in the glenohumeral joint

Contraindications are shoulder, wrist issues or anything else that would hinder you from doing this exercise

Question 12

Shoulder Rolls

Answer 12

Good for opening up the entire shoulder girdle, increasing mobility of the shoulder socket
Contraindications are wrist, elbow, knee problems or anything else that would hinder you from doing this exercise

Question 13

Hollow Drill

Answer 13

Good for core strength and stability

Question 14

Hand Plank

Answer 14

Good for core strength and stability
Contraindications are wrist, elbow, shoulder, low back issues that would hinder your from this position. Possible abdominal issues.

Question 15

Shank Bridge

Answer 15

Good for thoracic spine rotation
Contraindications are wrist, shoulder, neck problems that hinder you from getting into this position. Possible active spondys or low back surgeries, and some abdominal issues

Question 16

Hip Matrix

Answer 16

Good for lumbar spine strength, mobility, and rotation, hip strength and flexibility, and core strength
Contraindications are wrist, elbow, shoulder or anything that would keep you from a plank position, possible active spondys or low back surgeries and some abdominal issues

Question 17

Long Lunge with Ankle Roll

Answer 17

Good for hamstring, quad, calf, and core strengthen and stretching, hip, acetacabulm, and spinal mobility and rotation.
Contraindications are ankle, hip, knee, shoulder problems and rotational limitations or anything that would hinder you from doing the exercise.

Question 18

Frog Stretch

Answer 18

Good for acetabulum mobility and stretching, increasing ROM for hips, hip flexor stretching
Contraindications are hip, knee, low back issues or anything else that would hinder you from doing the exercise