Exercise videos

Upper Body

Temporomandibular Joint – TMJ:

• TMJ dysfunction exercises

Cervical Spine (Neck)

1. Mobility/ stretching:
   • Neck rotations in spine;
   •  Upper trapezius stretch;
   • Levator scapulae stretch;
   • SCM stretch.
2. Strengthening:
   • Deep neck flexors;
   • Isometric strengthening.

Shoulder

1. Mobility/ Stretching:
   • Pendulum swing;
   • Active Assisted ROM (using cane);
   • Pec major Stretch;
   • Posterior capsule stretch.
2. Strengthening / Motor retraining:
   • Scapular positioning;
   • Ball on the wall;
   • Isometric strengthening around GHJ;
   • Dumbell;
   • PNF functional exercises 1;
   • PNF functional exercises 2.

Elbow

1.  Mobility/Stretching:
   • Stretching wrist flexors/ extensors.
2. Strengthening:
   • Tennis elbow;
   • Golfer’s elbow.

Wrirst/Hand

1.  Mobility/Stretching;
   • Wrist ROM;
   • Wrist Flexor and Extensor Stretching.
2. Strengthening:
   • Dumbell.
   • Wringing towel.

Lower Body

Back

1. Stretching/ Mobility:
   • Thoracic spine:
     • Thoracic spine mobility;
     • Corner stretch;
     • Side bend stretch;
     • Foam rolling.
   • Lsp:
     • Quadratus lumborum stretch;
     • Press ups;
     • Gentle Low back Stretching.
2.  Strengthening:
   • Lsp:
     • Plank;
     • TA activation.

Hip

1. Stretching/ Mobility:
   • Iliopsoas;
   • Rectus femoris (Quads);
   • Piriformis;
   • Glutes;
   • Adductors;
   • Hamstrings.
2. Strengthening:
   • Glute med;
   • Glute bridge;
   • Squats;
   • Hip add, abd, ext with ankle weights.
3. Condition:
   • ITB Injury.

Knee

1. Stretching/ mobility:
   • Rectus Femoris (Quads);
   • Hamstrings.
2. Strengthening:
   • Knee extensions – Theraband;
   • Lunges;
   • Step ups;
   • Wall squat.

Ankle/Foot

1. Stretching / mobility:
   • Gastrocnemius & Soleus stretch;
   • Plantar fascia stretch;
   • Plantar fascia massage- roller.
2. Strengthening:
   • Heel raises – bilat;
   • Supination pronation with theraband;
   • Intrinsic foot muscle exercise.

General

ROM, Strengthening, Stretching

• General exercise Parameters.

Balance / Proprioception

1. Standing and reaching on flat solid surface/ foam (eyes open and closed);
2. Tandem walking & Walking and turning head side to side/ up and down;
3. Clearing obstacles & Picking up objects;
4. Walk and pivot;
5. Bilateral/ unilateral hops over cross line.