1.1 Clam Hip Exercises

This exercise targets a muscle at the back of your hip called posterior gluteus medius. Start by lying on your side, legs together bent at 90 degrees at the knees and hips

1.2 Clam Hip Exercises With Resistance of Theraband

This is a progression from the hip strengthening exercise 1.1 still targeting Posterior Gluteus Medius muscle. This is an important exercise used for hip and pelvis stabilisation.

1.3 Hip Side Leg Raise Exercise

This is further progression from hip exercise 1.2 and is very effective in stabilising the hip and pelvis area. Remember that there should be no or very minimal pain with this exercise.

1.4 Gluteus Maximus Bridges

Gluteus Maximus Bridges target muscles in your buttock area. Try to keep your heels as close to your hips as possible without making it uncomfortable.

2.1 McKenzie Back Extensions in Lying

This is one of the most commonly known lower back exercises pioneered by the famous New Zealand physiotherapist Robin McKenzie. Back extension exercise has the potential to give almost instant relief if done correctly and for the right condition. If you find that doing this exercise makes your pain worse – discontinue immediately.

2.2 Back rotation stretch

A simple thoracic and lumbar back rotation stretch designed to loosen up your mid-lower spine.

2.3 McKenzie thoracic back extension exercises in sitting

Another exercise in the series of back extension exercises as per McKenzie method.Performed sitting on a chair (the back of the chair must only go as high as the mid-back).

 

2.4 Transversus Abdominis Strengthening Exercise – Level 1

This is the first “begginer” level exercise in the transversus abdominis exercise series. This exercise is usually ideal to kick-start your lower back core strengthening exercise programme.
We recommend that you do this transversus abdominis exercise in a quiet room as it can take a bit of concentration and focus to get it right.
If you experience any pain while performing this lower back exercises – discontinue immediately!

2.5 Transversus Abdominis Strengthening Exercise – Level 2

This is the second level in the transversus abdominis exercise series that will help to progress you from level 1. This exercise is usually ideal as a progression of your lower back core strengthening exercise programme.
We recommend that you do this exercise in a quiet room as it can take a bit of concentration and focus to get it right.
If you experience any pain while performing this lower back exercises – discontinue immediately!

2.6 Transversus Abdominis Strengthening Exercise – Level 3 – Extending Leg

This is the third level in the transversus abdominis exercise series that will help to progress you from level 1 and 2. This exercise is usually ideal as a progression of your lower back core strengthening exercise programme.
We recommend that you do this exercise in a quiet room as it can take a bit of concentration and focus to get it right.
If you experience any pain while performing this lower back exercises – discontinue immediately!

2.7 Transversus Abdominis Strengthening Exercise – Level 4 – Extending Leg

This is the fourth level in the transversus abdominis exercise series that will help to progress you further. This is an advanced abdominal exercise and should only be done when you are able to perform levels 1 to 3 comfortably and pain-free.
We recommend that you do this exercise in a quiet room as it can take a bit of concentration and focus to get it right.
If you experience any pain while performing this lower back exercises – discontinue immediately!

3.1 Rotator Cuff Exercise – External Rotation With Theraband

This Shoulder Rotator Cuff Exercise mainly targets 2 muscles in the shoulder area: supraspinatus and infraspinatus. Remember to keep your elbows tucked in close to your body when doing this exercise.

3.2 Rotator Cuff Exercise – Internal Rotation With Theraband

This Shoulder Rotator Cuff Exercise mainly targets a muscle in the shoulder area called subscapularis. Remember to keep your elbows tucked in close to your body when doing this exercise.

3.3 Rotator Cuff Exercise – External Rotation With Theraband With Arm Up

This Shoulder Rotator Cuff Exercise mainly targets 2 muscles in the shoulder area called supraspinatus and infraspinatus. Have your upper arm up at 90 degrees to your body and keep your elbow stationary while you are pulling your hand back and up.

3.4 Rotator Cuff Exercise – Internal Rotation With Theraband With Arm Up

This Shoulder Rotator Cuff Exercise mainly targets a muscles in the shoulder area called subscapularis. Have your upper arm up at 90 degrees to your body and keep your elbow stationary while you are pulling your hand forward and down.

4.1 Lower Trapezius Activation Exercise in Prone Lying

This exercise will help you to retrain an important muscle that controls the correct positioning of your shoulder blade. It also helps to improve your shoulder movement pattern and prevent shoulder injury.

4.2 Neck Retractions – Deep Cervical Flexor Strengthening Exercise

This exercise helps to strengthen deep cervical flexors. This is a very important group of muscles in your neck that stabilises your spine, helps to keep it safe when you move and improves your posture.
Lie down on your back with head on a pillow.
Tuck your chin in and press down against the pillow.

4.3 Upper Trapezius Stretch

This stretch will help you to loosen your muscles on the side of your neck called upper trapezius.
To stretch upper trapezius muscle sit on a chair. Hold on to the side of chair. Put your other hand on top of your head and gently pull down and sideways.

5.1 Ankle Inversion and Eversion Theraband Exercises

This exercise will help you strengthen muscles around the ankle. This can be very helpful in preventing ankle injuries in the future.

5.2 Ankle Balancing Proprioception Exercises – Level 1

This will help you re-train your ankle sense of balance (otherwise known as proprioception). This is very crucial step in returning back to sport as it will help to prevent ankle re-injury. Once you get very confident doing this exercise, your physiotherapist will let you know when to progress to the next level of balance training.

5.3 Ankle Balancing Proprioception Exercises – Level 2

This will help you re-train your ankle sense of balance (otherwise known as proprioception). This is very crucial step in returning back to sport as it will help to prevent ankle re-injury. Once you get very confident doing this exercise, your physiotherapist will let you know when to progress to the next level of balance training.

5.4 Ankle Balancing Proprioception Exercises – Level 3

This will help you re-train your ankle sense of balance (otherwise known as proprioception). This is very crucial step in returning back to sport as it will help to prevent ankle re-injury. Once you get very confident doing this exercise, your physiotherapist will let you know when to progress to the next level of balance training.

5.5 Eccentric Achilles Calf Exercises For Achilles Tendonitis/Tendinopathy

This is arguably the most effective exercise to treat achilles tendinopathy. Achilles tendinopathy, also known as tendonitis, is a common condition affecting many athletes or just active people. Running is usually one of the aggravating activities.
These eccentric achilles exercises are designed to strengthen the achilles tendon.
They involves performing a calf raise on both legs then transferring most of your weight onto your “bad” leg and lowering your heel down mostly on the affected leg.

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