Welcome to Benji Physio’s Exercise Library
Easily find the exercises your therapist prescribed
Make sure your technique is right
Discover how to progress your exercises
Learn new exercises
Easily find the exercises your therapist prescribed
Make sure your technique is right
Discover how to progress your exercises
Learn new exercises
Stand on one leg, with other leg bent at the knee.
To begin hoping bend your knee and hip and push up with the ball of your foot.
Hop on the spot.
Hop quickly, land softly.
Repeat on opposite side.
Repeat as prescribed.
Will help:
Ankle rehab
Achilles tendinopathy
Achilles repair
Calf tear
Plantar fasciitis
In seated position place weight in hand whilst resting bent elbow on table. Hang wrist over edge of table, palm up.
Bend wrist up toward ceiling. Do not lift forearm off table. Then slowly lower wrist down, in a controlled manner against the resistance.
Repeat on opposite side.
Repeat as prescribed.
Will help:
Hand and wrist post-op
Fingers tendinopathy
Tennis elbow
Golfer’s elbow
In seated position place weight in hand whilst resting bent elbow on table. Hang wrist over edge of table, palm down.
Bend wrist up toward ceiling. Do not lift forearm off table. Then slowly lower wrist down, in a controlled manner against the resistance.
Repeat on opposite side.
Repeat as prescribed.
Will help:
Hand and wrist post-op
Fingers tendinopathy
Tennis elbow
Golfer’s elbow
In seated position place weight in hand whilst resting bent elbow on table. Hang wrist over edge of table, thumb up.
Bend wrist sideways up toward ceiling. Do not lift forearm off table. Then slowly lower wrist down, in a controlled manner against the resistance.
Repeat on opposite side.
Repeat as prescribed.
Will help:
Hand and wrist post-op
Fingers tendinopathy
Tennis elbow
Golfer’s elbow
Standing between the dip stand, lift yourself up. Once up, bend your knee and come back down as low as you can. Lift yourself back up without putting your feet on the floor.
Do not lean forward.
Repeat as prescribed.
Will Help:
Elbow rehab
Shoulder rehab
Wrist rehab
Core strengthening
Tennis elbow
Golfer’s elbow
Sit on bench/chair with your hips and knees at 90 degrees.
Lift your heel up as high as you can, whilst keeping your other foot on the floor.
Control your foot on the way down.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Plantar fasciitis
Medial tibial stress syndrome
Achilles tendinopathy
Achilles repair
Calf tear
Stretch 1 - Gastroc stretch
Stand facing the wall, around 1 foot away and bring one leg backwards.
Keeping your back leg straight and heel on the ground, lean forward bending your front knee.
Hold as prescribed.
Stretch 2 - Soleus stretch
Stand facing the wall, around 1 foot away and bring one leg backwards.
Keeping your back leg slightly bent and heel on the ground, lean forward bending your front knee.
Hold as prescribed.
Repeat on opposite side.
Repeat as prescribed.
Will help:
Achilles tendinopathy
Achilles repair
Calf tear
Plantar fasciitis
Tibialis Posterior Syndrome
Lie on your back with your feet up on the ball, keep your knees bent.
Lift your hips off the floor. Lift one leg straight up whilst keeping the other leg on the gym ball
Slowly start to straighten your leg that is on the ball, pushing the ball away from you.
Pause for a second and then slowly return to your starting position.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Hamstring tendon/ muscle injury
Gluteal tendinopathy
Quadriceps injury
Post hip/knee op
Anterior hip pain
Start in a push-up position with your hands on the floor and your feet on the gym ball.
Lift one leg straight up, whilst keeping the other foot on the gym ball.
Return to the starting position.
Repeat as prescribed.
Repat on opposite side.
Will help:
Hip mobility
Quadriceps injury
Hamstring tendon/ muscle injury
Gluteal tendinopathy
Lower back pain
Sit on the gym ball with your knees bent at 90 degrees.
Cross your arms over chest at shoulder height.
Rotate as far to one side as you can.
Pause, then slowly rotate as far to the opposite side as you can.
Repeat as prescribed.
Will help:
Back pain
Thoracic mobility
Start in a push-up position with your hands on the floor and your feet on the gym ball.
Pull your knees to your chest, bringing the gym ball along.
Return to the starting position.
Repeat as prescribed.
Will help:
Quadriceps injury
Hamstring tendon/ muscle injury
Gluteal tendinopathy
Upper and lower limb post-op rehab
Scapular control
Lower back pain
Hip mobility
Sit on the gym ball, keep your knees bent at 90 degrees.
Keeping your arms at shoulder level. Place them straight out in front of you. This will help keep your balance.
Straighten one leg out, whilst keeping the other leg bent and foot on the floor.
Bring the straight leg back to the starting position in a slow and controlled manner.
Repeat on opposite side.
Repeat as prescribed.
Will help:
Posture
Back pain
Knee rehab
Sit on the gym ball with your knees bent at 90 degrees. Keep your back straight.
Place your arms out straight by your side.
Tilt to one side, keeping your arms straight touch the floor.
Return to starting position in a slow and controlled manner.
Repeat on opposite side.
Repeat as prescribed.
Will help:
Back pain
Posture
Anterior Hip Pain
Sit on an exercise ball with your feet flat on the floor and your knees bent at 90 degrees.
Keeping your back straight, push your hip out to the side.
Pause for a second before bringing the hip back to the starting position.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Lower back pain
Posture
Anterior hip pain
Sit on an exercise ball with your feet flat on the floor and your knees bent at 90 degrees.
Roll your pelvis backward, pushing your groin forward and bending your lower back.
Then roll your pelvis forward, sticking your butt out and lifting your back up straight.
Repeat as prescribed.
Will help:
Lower back pain
Posture
Anterior hip pain
Lie on your back with your feet up on the ball, keep your knees bent.
Lift your hips off the floor.
Slowly start to straighten your legs, pushing the ball away from you.
Pause for a second and then slowly return to your starting position.
Repeat as prescribed.
Will help:
Hamstring tendon/ muscle injury
Gluteal tendinopathy
Quadriceps injury
Post hip/knee op
Anterior hip pain
Stand with good posture, feet shoulder-width apart.
Arm raised up at shoulder height with elbow bent at 90 degrees. Hold the band in one hand.
Keeping arm at shoulder height and elbow bent, rotate the arm back against resistance.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Rotator cuff injuries
Shoulder rehab
Shoulder impingement
Tennis elbow
Elbow rehab
Wrist rehab
Stand with good posture, feet shoulder-width apart.
Arm raised up at shoulder height with elbow at 90 degrees. Hold the band in one hand. (Fingers pointed towards ceiling).
Keeping arm at shoulder height and elbow bent, rotate the arm forward against resistance.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Rotator cuff injuries
Shoulder impingement
Shoulder rehab
Elbow rehab
Wrist rehab
Stand with good posture, feet shoulder-width apart.
Hold the band in both arms straight out in front of you at hip height.
Using the muscles between your shoulder blades, pull your shoulders back and down.
Whilst at the same time perform a rowing motion keeping your elbows close to your body.
Return to the start position in a slow and controlled manner.
Repeat as prescribed.
Will help:
Shoulder rehab
Shoulder impingement
Bicep injury
Rotator cuff injury
Stand with good posture, feet shoulder-width apart.
Hold the band in one hand with arm straight out in front of you at hip height.
Using the muscles between your shoulder blade, pull your shoulder back and down.
Whilst at the same time perform a rowing motion keeping your elbow close to your body
Return to the start position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Shoulder rehab
Shoulder impingement
Bicep injury
Rotator cuff injury
Stand in a split stance, leaning forward. Arms raised up but below shoulder height and elbows bent to 90 degrees.
Push arms straight out in front against resistance.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Will help:
Rotator Cuff injuries
Long biceps injuries
Post-op Shoulder rehab
Pectoral muscle tear
Scapular control
Stand with good posture, feet shoulder-width apart.
Lean forward with arm raised up but below shoulder height and elbow bent to 90 degrees.
Push arm straight out in front against resistance.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Rotator Cuff injuries
Long biceps injuries
Post-op Shoulder rehab
Pectoral muscle tear
Scapular control
Set the barbell attached to a height of around 2 inches below your knees.
Stand feet shoulder-width apart. Bend your knees slightly and bring your back forward, by bending at the hips.
Keep your back straight until it is almost parallel to the floor.
Place your hands slightly wider than shoulder-width apart in an overhand grip.
Keeping the back stationary, lift the barbell up. keeping the elbows close to the body.
Once elbows have reached 90 degrees and are in line with the shoulders, squeeze the back muscles and hold for a second.
Slowly lower the weight again to the starting position.
Repeat as prescribed.
Will help:
Shoulder rehab
Rotator cuff injuries
Lower back pain
Place weighted vest around your chest.
Stand on the edge of the step on the ball of your foot. Hold onto the wall for balance.
Lift your heel up as high as you can, whilst keeping the other leg bent and off the step.
Lower your heel down below the step, as slow as possible.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Plantar fasciitis
Medial tibial stress syndrome
Tibialis posterior syndrome
Achilles tendinopathy
Achilles repair
Calf tear
Stand on the edge of the step on the balls of your feet. Hold onto the wall for balance.
Lift your heels up as high as you can.
Lower your heels down below the step, as slow as possible.
Repeat as prescribed.
Will help:
Plantar fasciitis
Medial tibial stress syndrome
Tibialis posterior syndrome
Achilles tendinopathy
Achilles repair
Calf tear
Stand on the edge of the step on the ball of your foot. Hold onto the wall for balance.
Lift your heel up as high as you can, whilst keeping the other leg bent and off the step.
Lower your heel down below the step, as slow as possible.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Plantar fasciitis
Medial tibial stress syndrome
Tibialis posterior syndrome
Achilles tendinopathy
Achilles repair
Calf tear
Sit on bench/chair with your hips and knees at 90 degrees.
Lift your heels up as high as you can.
Repeat as prescribed.
Will help:
Plantar fasciitis
Medial tibial stress syndrome
Tibialis posterior syndrome
Achilles tendinopathy
Achilles repair
Calf tear
Stand tall with your legs straight. Hold onto a chair for balance.
Lift your heel up as high as you can, whilst keeping the other leg off the floor.
Bring your heel down as slow as possible.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Plantar fasciitis
Tibialis posterior syndrome
Achilles tendinopathy
Achilles repair
Calf tear
Stand tall with your straight legs. Hold onto a chair for balance.
Lift your heels up as high as you can.
Bring your heels down as slow as possible.
Repeat as prescribed.
Will help:
Plantar fasciitis
Achilles tendinopathy
Achilles repair
Calf tear
Sit on bench/chair with your hips and knees at 90 degrees.
Place appropriate dumbbell weight on quad. Keep dumbbell balanced with both hands.
Lift your heel up as high as you can, whilst keeping your other foot on the floor.
Control your foot on the way down.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Plantar fasciitis
Medial tibial stress syndrome
Achilles tendinopathy
Achilles repair
Calf tear
Adopt a squat position against a wall with your knees and hips at 90 degrees.
Lift your heel up as high as you can. Keeping the other heel on the floor.
Make sure your back stays in contract with the wall.
Repeat as prescribed.
Repeat with opposite side.
Will help:
Hamstrings tendinopathy
Achilles tendinopathy
Achilles repair
Calf tear
Post-op knee rehab
Adopt a squat position against a wall with your knees and hips at 90 degrees.
Lift your heels up as high as you can.
Make sure your back stays in contract with the wall.
Repeat as prescribed.
Will help:
Hamstrings tendinopathy
Achilles tendinopathy
Achilles repair
Calf tear
Post-op knee rehab
Standing at arm length from the pulley handle and facing it, bring the handle towards the your trousers pocket.
Control the the return movement.
Repeat as prescribed.
Will help:
Frozen shoulder
Shoulder inpingement
Acromio-clavicular joint pain
Scapula dyskinesia
Shoulder post-op
Elbow rehab
Wrist rehab
Standing at arm length from the pulley handle, bring the handle towards the side of your side.
Control the the return movement.
Repeat as prescribed.
Will help:
Frozen shoulder
Shoulder inpingement
Acromio-clavicular joint pain
Scapula dyskinesia
Shoulder post-op
Elbow rehab
Wrist rehab
Place your pulley close to the groung (or at benck level if you use a bench). Sit on the floor (bench) whilst making sure that your legs are semi-bent.
Pull the handle towrds you making sure that you keep your torso straight thourhout the movement - no slouching. Bring your elbow as far back as possible.
Will help:
Biceps injury
SLAp tear rehab
Elbow rehab
Wrist rehab
Shoulder rehab
Shoulder impingement
Standing between the dip stand, lift yourself. Once up, bend your knee and come back down as low as you can. Lift yourslef back up without putting your feet on the floor.
Do not lean forward.
Will Help:
Elbow rehab
Shoulder rehab
Wirst rehab
Core strengthening
Tennis elbow
Golfer’s elbow
Stand between dips stand, lift yourself up and comes back down slowly to strating position.
Keep the torso and the legs straight.
Will help:
Shoulder rehab
Elbow Rehab
Wrist rehab
Tennis elbow
Golfer elbow
Core strengthening
Stand side on, feet shoulder-width apart.
Hold the band in the hand closest towards where the band is tied. Keep elbow close to the body and bent at 90 degrees.
Keeping the band level, slowly pull the band towards the middle of your body against resistance.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Shoulder rehab
Elbow rehab
Wrist rehab
Stand side on, feet shoulder-width apart.
Hold the band in the hand furthest away from where the band is tied. Keep elbow close to the body and bent at 90 degrees.
Keeping the band level, slowly pull the band away from your body against resistance.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Shoulder rehab
Elbow rehab
Rotator cuff injuries
SLAP tear
Frozen shoulder
In seated position place weight in hand whilst using the other hand to support the weight.
Keep your elbow bent on table. Hang wrist over edge of table, palm down.
Slowly release the weight from the other hand allowing the wrist to bend down towards the floor in a slow and controlled manner against resistance. Do not lift forearm off the table.
Using the other hand again lift the weight back up to return to the starting position.
Repeat on opposite side.
Repeat as prescribed.
Will help:
Hand and wrist post-op
Fingers tendinopathy
Tennis elbow
Golfer’s elbow
Standing facing the pulley with the handle at hip height and your elbow slightly bent.
Bring the pulley handle up towards the shoulder whilst bending the elbow.
Return to the starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will Help:
Tennis elbow
Golfer’s elbow
Elbow surgery
Elbow fracture
Bicep injury
Standing facing the pulley at arm lengths with your elbow bent at 90 degrees, bring the handle down straightening the arm and stopping just past the hip.
Return to the starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will Help:
Tennis Elbow
Golfer’s elbow
Elbow surgery
Elbow fracture
In standing or sitting, hold your twist bar in a horizontal position in front of you.
Twist the bar downward whilst keeping your elbows straight.
Will Help:
Tennis Elbow
Golfer’s elbow
Elbow surgery
Elbow fracture
Hand/fingers surgery
Hand/fingers fracture
Tendinopathy
Rotator cuff injuries
Post-op shoulder rehab
In standing or sitting, hold your twist bar in a horizontal position in front of you with an under grip hold.
Twist the bar upward whilst keeping your elbows straight.
Will Help:
Tennis Elbow
Golfer’s elbow
Elbow surgery
Elbow fracture
Hand/fingers surgery
Hand/fingers fracture
Tendinopathy
Rotator cuff injuries
Post-op shoulder rehab
In standing or sitting, hold your twist bar in a vertical position in front of you.
Twist the bar whilst keeping your elbows straight.
Change the twisting hand after 10 repetitions.
Will Help:
Tennis Elbow
Golfer’s elbow
Elbow surgery
Elbow fracture
Hand/fingers surgery
Hand/fingers fracture
Tendinopathy
Rotator cuff injuries
Post-op shoulder rehab
In standing or sitting, hold your twist bar in a horizontal position in front of you.
Twist the bar whilst keeping your elbows straight.
Change the twisting hand after 10 repetitions.
Will Help:
Tennis Elbow
Golfer’s elbow
Elbow surgery
Elbow fracture
Hand/fingers surgery
Hand/fingers fracture
Tendinopathy
Rotator cuff injuries
Post-op shoulder rehab
Squeeze the ring between the thumb and one or all fingers.
Make sure to form a “O” with the fingers.
Hold for 2 to 10 seconds depending on your therapist’s advice.
Will Help
Hand and wrist post-op
Trapeziectomy
Fingers tendinopathy
Finger triggers
Tennis Elbow
Golfer’s Elbow
In sitting, keep your elbow straight in front of you and hold the device in a vertical position.
Squeeze the grip strengthener as hard as possible.
Hold for 2 to 10 seconds depending on your therapist’s advice.
Adjust resistance as needed.
Will Help
Hand and wrist post-op
Trapeziectomy
Tennis Elbow
Golfer’s Elbow
Fingers tendinopathy
Arthritis
Shoulder surgery
Rotator cuff injuries
Neck pain
Trapped nerve
In sitting, keep your elbow straight in front of you and hold the device in a horizontal position.
Squeeze the grip strengthener as hard as possible.
Hold for 2 to 10 seconds depending on your therapist’s advice.
Adjust resistance as needed.
Will Help
Hand and wrist post-op
Trapeziectomy
Tennis Elbow
Golfer’s Elbow
Fingers tendinopathy
Arthritis
Shoulder surgery
Rotator cuff injuries
Neck pain
Trapped nerve
In sitting, keep your elbow rested at 90 degrees, squeeze the grip strengthener as hard as possible.
Hold for 2 to 10 seconds depending on your therapist’s advice.
Adjust resistance as needed.
Will Help
Hand and wrist post-op
Trapeziectomy
Tennis Elbow
Golfer’s Elbow
Fingers tendinopathy
Arthritis
Squeeze the fingers strengthener with either all fingers or alternate with every single finger.
Will Help
Hand and wrist post-op
Trapeziectomy
Tennis Elbow
Fingers tendinopathy
Arthritis
Place the fingers strengthener around your fingers.
Open your fingers as wide as possible.
Will Help
Hand and wrist post-op
Trapeziectomy
Tennis Elbow
Fingers tendinopathy
Carpal tunnel
Place the gel ball between two fingers. Squeeze the ball as hard as possible keeping your fingers straight.
Will Help
Hand and wrist post-op
Trapeziectomy
Fingers tendinopathy
Finger triggers
Squeeze the gel ball between the thumb or one of the fingers against the table.
Will Help
Hand and wrist post-op
Trapeziectomy
Fingers tendinopathy
Finger triggers
Squeeze the gel ball between the thumb and one or all fingers.
Make sure to form a “O” with the fingers.
Will Help
Hand and wrist post-op
Trapeziectomy
Fingers tendinopathy
Finger triggers
Tennis Elbow
Golfer’s Elbow
How to avoid lower back stiffness at work
One interesting that a lot of people told us is that we are now spending a lot more time sitting than they used to.
No commuting, no meeting, no walks out to the shops at lunchtime mean that the time spent moving before is now spent immobile in front of your desk.
In this video, you will learn why your #lowerback really gets stiff and how to help reduce your #lowerbackpain or stiffness.
Lower back pain when sitting is generally caused by staying too long in the same position and poor work set-up.
Another big cause of #backpain and also #neckpain is tight #hamstrings.
Repeated prolonged sitting will increase hamstrings #tightness.
And tight hamstrings will tilt your pelvis posteriorly and increase the stress in your lower back.
So work on your hamstrings to decrease back pain.
Try these easy exercises for a few days and see the difference:
- hamstrings stretching
- squat
- deadlift
And do not forget to move from that chair regularly!
Place yourself on all four, with your hips above your knees and your shoulders above your hands.
Put your band around one foot and around the opposite hand.
Lift both limbs up at the same time.
Make sure your keep your back straight and your chest does not move forward.
Repeat as prescribed.
Will help:
Most upper and lower limb post-op rehab
Frozen shoulder
Rotator cuff injury
Subacromial impingement
Scapular control
Lower back pain
Hip mobility
Thoracic mobility
Place yourself on all four, with your hips above your knees and your shoulders above your hands.
Lift one leg straight up and at the same time lift the opposite arm. Make sure your keep your back straight and your chest does not move forward.
Repeat as prescribed.
Will help:
Most upper and lower limb post-op rehab
Frozen shoulder
Rotator cuff injury
Subacromial impingement
Scapular control
Lower back pain
Hip mobility
Thoracic mobility
Place yourself on all four, with your hips above your knees and your shoulders above your hands.
Lift one leg straight up making sure your keep your back straight and your chest does not move forward.
Repeat as prescribed.
Will help:
Shoulder and neck post-op rehab
Frozen shoulder
Rotator cuff injury
Subacromial impingement
Scapular control
Lower back pain
Hip mobility
Thoracic mobility
Place yourself on all four, with your hips above your knees and your shoulders above your hands.
Lift one arm up making sure your keep your back straight and you do not move your bum backward.
Repeat as prescribed.
Will help:
Shoulder and neck post-op rehab
Frozen shoulder
Rotator cuff injury
subacromial impingement
Scapular control
Note: Deadlifting is very safe and an extremely useful exercise to do especially when you suffer from LOW BACK PAIN. Just make sure you start with a light weight and good technique. Please watch our video “Dead Lift- Technique” before starting loaded dead lifts.
Place yourself against a loaded barbell. Bend over the bar with your shoulder over your hands. Keep your bum as high as possible, keeping your back flat.
The lift is done by your lower back, gluts and hamstrings. Your arms should not bend to help you lift the weight.
As you are lowering your chest, push your bum backward (as if you wanted to touch a wall behind you) which will help you to keep your lower back straight.
To keep your upper back straight, try to bring your shoulder blades together and make sure your arms are always straight through the exercises. Your lower body does the lift, not your arm.
Note II: The aim of this video is not to teach competitive deadlifting as seen in Crossfit or powerlifting competitions but to remind patients of good lifting technique and safe handling.
Will help
Low back pain
Thoracic mobility
Hamstrings tendinopathy
Posterior chain tightness
Note: Deadlifting is very safe and an extremely useful exercise to do especially when you suffer from LOW BACK PAIN. Just make sure you start with a light weight and good technique. Please watch our video “Dead Lift- Technique” before starting loaded deadlifts.
Holding a barbell, lean forward lowering the weight to knee level (to start with). As you are lowering your chest, push your bum backward (as if you wanted to touch a wall behind you) which will help you to keep your lower back straight.
To keep your upper back straight, try to bring your shoulder blades together and make sure your arms are always straight through the exercises. Your lower body does the lift, not your arm.
Will help
Low back pain
Thoracic mobility
Hamstrings tendinopathy
Posterior chain tightness
Note: Deadlifting is very safe and an extremely useful exercise to do especially when you suffer from LOW BACK PAIN. Just make sure you start with a light weight and good technique. Please watch our video “Dead Lift- Technique” before starting loaded dead lifts.
Holding dumbells in each hand, lean forward lowering the weight n to knee level (to start with). As you are lowering your chest, push your bum backward (as if you wanted to touch a wall behind you) which will help you to keep your lower back straight.
To keep your upper back straight, try to bring your shoulder blades together and make sure your arms are always straight through the exercises. Your lower body does the lift, not your arm.
Will help
Low back pain
Thoracic mobility
Hamstrings tendinopathy
Posterior chain tightness
Note: Deadlifting is very safe and an extremely useful exercise to do especially when you suffer from LOW BACK PAIN. Just make sure you start with a light weight and good technique.
Holding a stick/pole in your hands, lean forward lowering the stick against your thighs down to knee level (to start with). As you are lowering your chest, push your bum backward (as if you wanted to touch a wall behind you) which will help you to keep your lower back straight.
To keep your upper back straight, try to bring your shoulder blades together and make sure your arms are always straight through the exercises. Your lower body does the lift, not your arm.
Will help
Low back pain
Thoracic mobility
Hamstrings tendinopathy
Posterior chain tightness
In a squatting position, grab the kettlebell whilst keeping your arm straight.
Thurst forward your hips whilst lifting the arm up straight. Most of the force should come from your lower body and the arm should only guide the weight into position (the arm should not lift the weight).
Make sure you keep your back straight when in squatting position with all the weight of your body on your heels.
Repeat as prescribed.
Will help
Return to competitive sports rehab programme following loer or upper body injuries.
Start the exercise by lifting the kettlebell upwards (just over 90 degrees) with one hand, whilst keeping your arm straight.
Drop your arm between your legs whilst squatting.
Make sure the weight does not touch the ground by keeping your back straight.
Lift the kettlebell back up by doing a hip forward thrust.
Keep your body weight on your heels during the entire exercise.
Repeat as prescribed (generally number of reps or time).
Increase difficulty by releasing the weight at the top of the swing and catching it with the other hand. Keep your toes out of the way :-)!
Will help:
Late-stage of lower limb post-op rehab
Low back pain
Anterior knee pain
Hamstrings/Quads injury
Gluts tendinopathy
Thoracic mobility
Shoulder injuries
Holding a kettlebell in standing.
Start the exercise by lifting the kettlebell upwards (just over 90 degrees) whilst keeping your arms straight.
Drop your arms between your legs whilst squatting.
Make sure the weight does not touch the ground by keeping your back straight.
Lift the kettlebell back up by doing a hip forward thrust.
Keep your body weight on your heels during the entire exercise.
Repeat as prescribed (generally number of reps or time).
Will help:
Late-stage of lower limb post-op rehab
Low back pain
Anterior knee pain
Hamstrings/Quads injury
Gluts tendinopathy
Thoracic mobility
Shoulder injuries
Standing on one leg.
Gently squat by dropping your bum back and slightly bending your knee.
Keep your back straight, Make sure your heel stays on the ground and your knee does not pass over your toes.
Repeat as prescribed.
Will help
Balance
Early post-op lower limb rehab
Gluts tendinopathy
Start seated on the edge of a bench, chair or box with your hips at the same height as your knees and your knees above your ankle.
Hold a dumbell against your torso.
Stand up whilst keeping your back straight and keeping most of your weight through your heels.
Sit back down slowly and controlled.
Slightly touch the bench and stand back up.
Make sure that your knees do not pass in front of your toes as you go up or sit back down.
Repeat as prescribed.
Will help:
Low back pain
Gluteal tendinopathy
Hamstrings tendon/muscle injury
Quadriceps injury
Anterior hip pain
Lower limb post-op
Start seated on the edge of a bench, chair or box with your hips at the same height as your knees and your knees above your ankle.
Lift one leg up.
Stand up on one leg whilst keeping your back straight and keeping most of your weight through your heels.
Sit back down slowly and controlled.
Slightly touch the bench and stand back up.
Make sure that your knee does not pass in front of your toes as you go up or sit back down.
Repeat as prescribed.
Will help:
Low back pain
Gluteal tendinopathy
Hamstrings tendon/muscle injury
Quadriceps injury
Anterior hip pain
Lower limb post-op
Start seated on the edge of a bench, chair or box with your hips at the same height as your knees and your knees above your ankle.
Hold a barbell/stick over your head.
Stand up whilst keeping your back straight and keeping most of your weight through your heels.
Sit back down slowly and controlled.
Slightly touch the bench and stand back up.
Make sure that your knees do not pass in front of your toes as you go up or sit back down.
Keep your arms straight up throughout the exercise.
Repeat as prescribed.
Will help:
Low back pain
Gluteal tendinopathy
Hamstrings tendon/muscle injury
Quadriceps injury
Anterior hip pain
Lower limb post-op
Shoulder injuries
Thoracic mobility
Start seated on the edge of a bench, chair or box with your hips at the same height as your knees and your knees above your ankle.
Place a barbell in front of your shoulders.
Stand up whilst keeping your back straight and keeping most of your weight through your heels.
Sit back down slowly and controlled.
Slightly touch the bench and stand back up.
Make sure that your knees do not pass in front of your toes as you go up or sit back down.
Repeat as prescribed.
Will help:
Low back pain
Gluteal tendinopathy
Hamstrings tendon/muscle injury
Quadriceps injury
Anterior hip pain
Lower limb post-op
Shoulder mobility
Ski PreHab
Start seated on the edge of a bench, chair or box with your hips at the same height as your knees and your knees above your ankle.
Place a Barbell on your shoulders.
Stand up whilst keeping your back straight and keeping most of your weight through your heels.
Sit back down slowly and controlled.
Slightly touch the bench and stand back up.
Make sure that your knees do not pass in front of your toes as you go up or sit back down.
Repeat as prescribed.
Will help:
Low back pain
Gluteal tendinopathy
Hamstrings tendon/muscle injury
Quadriceps injury
Anterior hip pain
Lower limb post-op
Ski PreHab
Standing with a dumbbell/kettlebell.
Place your feet wide apart with feet facing slightly outward (10 to 2 position).
Squat down whilst trying to keep your heels on the floor and your knees above your ankle.
Stand up keeping most of your weight through your heels.
Make sure that your knees do not pass in front of your toes as you go up or sit back down.
Repeat as prescribed.
(Please remember that they are multiple ways of doing a Goblet Squat but we are a physio clinic and promote safe handling when taking patients through their injury recovery and we feel that technique is the safest for most of our patients)
Will help:
Low back pain
Gluteal tendinopathy
Hamstrings tendon/muscle injury
Quadriceps injury
Anterior hip pain
Lower limb post-op
Standing holding a Kettelbell/Dumbbell.
Place your feet wide apart with feet facing slightly outward (10 to 2 position).
Squat down keeping your heels on the floor and your knees above your ankle.
Stand up keeping most of your weight through your heels.
Make sure that your knees do not pass in front of your toes as you go up or sit back down.
Repeat as prescribed.
(Please remember that they are multiple ways of doing a Goblet squat but we are a physio clinic and promote safe handling when taking patients through their injury recovery and we feel that technique is the safest for most of our patients)
Will help:
Low back pain
Gluteal tendinopathy
Hamstrings tendon/muscle injury
Quadriceps injury
Anterior hip pain
Lower limb post-op
Standing behind a loaded barbell on the floor.
Place your feet wide apart with feet facing slightly outward (10 to 2 position).
Squat down and grab the bar with a narrow grip.
Lift the bar up whilst trying to keep your heels on the floor and your knees above your ankle.
Stand up keeping most of your weight through your heels.
Make sure that your knees do not pass in front of your toes as you go up or sit back down.
Repeat as prescribed.
(Please remember that they are multiple ways of doing a Sumo squat but we are a physio clinic and promote safe handling when taking patients through their injury recovery and we feel that technique is the safest for most of our patients)
Will help:
Low back pain
Gluteal tendinopathy
Hamstrings tendon/muscle injury
Quadriceps injury
Anterior hip pain
Lower limb post-op
Ski PreHab
Standing with a (un)loaded barbell in front of your shoulders.
Squat down while keeping your back straight, your heels on the floor and your knees above your ankle.
Stand up keeping most of your weight through your heels.
Make sure that your knees do not pass in front of your toes as you go up or sit back down.
Repeat as prescribed.
Will help:
Low back pain
Gluteal tendinopathy
Hamstrings tendon/muscle injury
Quadriceps injury
Anterior hip pain
Lower limb post-op
Ski PreHab
Standing with a (un)loaded barbell on your shoulders.
Squat down while keeping your back straight, your heels on the floor and your knees above your ankle.
Stand up keeping most of your weight through your heels.
Make sure that your knees do not pass in front of your toes as you go up or sit back down.
Repeat as prescribed.
Will help:
Low back pain
Gluteal tendinopathy
Hamstrings tendon/muscle injury
Quadriceps injury
Anterior hip pain
Lower limb post-op
Ski PreHab
Standing holding dumbbells.
Squat down while keeping your back straight, your heels on the floor and your knees above your ankle.
Stand up keeping most of your weight through your heels.
Make sure that your knees do not pass in front of your toes as you go up or sit back down.
Repeat as prescribed.
Will help:
Low back pain
Gluteal tendinopathy
Hamstrings tendon/muscle injury
Quadriceps injury
Anterior hip pain
Lower limb post-op
Ski PreHab
Start seated on the edge of a bench, chair or box with your hips at the same height as your knees and your knees above your ankle.
Hold your dumbbells with your arms straight down (and keep them down throughout the exercise)
Stand up whilst keeping your back straight and keeping most of your weight through your heels.
Sit back down slowly and controlled.
Slightly touch the bench and stand back up.
Make sure that your knees do not pass in front of your toes as you go up or sit back down.
Repeat as prescribed.
Will help:
Low back pain
Gluteal tendinopathy
Hamstrings tendon/muscle injury
Quadriceps injury
Anterior hip pain
Lower limb post-op
Ski PreHab
Start in a lunge position.
Jump up and swap leg positions and jump over a line.
Keep your weight on the front leg. Keep your torso straight.
Will help
Advanced return to sport protocols
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Adductor muscle injury
Osteitis pubis
Balance
Start in a lunge position.
Jump up and swap leg positions.
Keep your weight on the front leg. Keep your torso straight.
Will help
Advanced return to sport protocols
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Adductor muscle injury
Osteitis pubis
Balance
Starting with one of your feet on a bench/chair behind you and holding dumbells.
Drop your back knee towards the floor
Make sure that most of your weight is on the FRONT leg.
Do not lean forward.
Will help
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Adductor muscle injury
Osteitis pubis
Balance
Starting with one of your feet on a bench/chair behind you.
Drop your back knee towards the floor
Make sure that most of your weight is on the FRONT leg.
Do not lean forward.
Will help
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Adductor muscle injury
Osteitis pubis
Balance
Starting with the feet next to each other, hold a dumbbell in each hand.
Lift one of your legs forward.
Lunge back by placing one of your legs behind you.
Make sure that most of your weight is on the FRONT leg.
Come back and lift your knee and avoid putting your foot on the ground.
Will help
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Balance
Starting with the feet next to each other, hold dumbbells in each hands.
Lunge back by placing one of your legs behind you.
Drop your knee to the floor whilst making sure the front knee does not pass in front of the toes of the front foot.
Make sure that most of your weight is on the FRONT leg.
Come back to starting position.
Will help
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Shoulder injuries
Balance
Starting with the feet next to each other, place a barbell on your shoulder (or in front of your shoulder to increase difficulty).
Lunge back by placing one of your legs behind you.
Drop your knee to the floor whilst making sure the front knee does not pass in front of the toes of the front foot.
Make sure that most of your weight is on the FRONT leg.
Come back to starting position.
Will help
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Starting with the feet next to each other, hold a dumbbell at shoulder level. Lunge back by placing one of your legs behind you and lifting the dumbbell up (over your head) at the same time.
Drop your knee to the floor whilst making sure the front knee does not pass in front of the toes of the front foot.
Make sure that most of your weight is on the FRONT leg.
Come back to starting position.
Will help
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Shoulder injuries
Balance
Starting with the feet next to each other, lunge back by placing one of your legs behind you.
Drop your knee to the floor whilst making sure the front knee does not pass in front of the toes of the front foot.
Make sure that most of your weight is on the FRONT leg.
Come back to starting position.
Will help
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Balance
Starting with the foot in front of each other on a straight line.
Drop the back knee to the floor whilst making sure the front knee does not pass in front of the toes of the front foot.
Will help
Anterior knee pain
Quads muscle/tendon injury
Calf injuries
Ankle injuries
Low back pain
Balance
Standing on a step, place a barbell on your shoulders (or in front of your shoulders to increase difficulty), slowly drop your opposite heel to the floor in front of the step. Come back up slowly.
Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.
Do not transfer weight through the leg touching the floor. Do not hinge the hips.
Will help:
Gluts and quads control
Proprioception
Patellar tendinopathy
Achilles tendinopathy
Standing on a step, place a barbell on your shoulder (or in front of your shoulders to increase difficulty), lunge backward.
Make sure to keep most of the weight on the FRONT leg, especially when coming back up.
Make sure the back leg is lifted forward when coming back up and does not touch or rest on the step.
Will help:
Lower limb post-op rehabilitation
Quads tendinopathy
Hamstrings injuries
Osteitis pubis/ Gilmore groin
Balance
Standing on an inclined step, place a barbell on your shoulder (or in front of your shoulder to increase difficulty). Slowly drop your opposite heel to the floor. Come back up slowly.
Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.
Do not transfer weight through the leg touching the floor. Do not hinge the hips.
Will help:
THE exercise used to treat Patellar tendinopathy
Gluts and quads control
Proprioception
Achilles tendinopathy
Standing on a step, place a barbell on your shoulder (or in front of the shoulders to increase difficulty), lunge backward.
Make sure to keep most of the weight on the FRONT leg, especially when coming back up.
Will help:
Lower limb post-op rehabilitation
Quads tendinopathy
Hamstrings injuries
Osteitis pubis/ Gilmore groin
Back pain
Balance
Standing on a step, holding dumbbells in your hands, lunge backward.
Make sure to keep most of the weight on the FRONT leg, especially when coming back up.
Make sure the back leg is lifted forward when coming back up and does not touch or rest on the step.
Will help:
Lower limb post-op rehabilitation
Quads tendinopathy
Hamstrings injuries
Osteitis pubis/ Gilmore groin
Balance
Start seated on the edge of a bench, chair or box with your hips at the same height as your knees and your knees above your ankle.
Stand up whilst keeping your back straight and keeping most of your weight through your heels.
Sit back down slowly and controlled.
Slightly touch the bench and stand back up.
Make sure that your knees do not pass in front of your toes as you go up or sit back down.
Repeat as prescribed.
Will help:
Low back pain
Gluteal tendinopathy
Hamstrings tendon/muscle injury
Quadriceps injury
Anterior hip pain
Lower limb post-op
Ski PreHab
Sitting against a wall, place your hips at the same height as your knees and your knees above your ankle.
Keep the positions for up to one minute.
Repeat as prescribed.
Will help:
Low back pain
Gluteal tendinopathy
Hamstrings tendon/muscle injury
Quadriceps injury
Anterior hip pain
lower limb post-op
Ski PreHab
Sitting against a wall with your hips at the same height as your knees and your knees above your ankle, place a loop band around your thighs.
Keep the positions for up to one minute.
Repeat as prescribed.
Will help:
Low back pain
Gluteal tendinopathy
Hamstrings tendon/muscle injury
Quadriceps injury
Anterior hip pain
lower limb post-op
Ski PreHab
In plank position resting on your elbows, bring one knee forward, keeping the other straight.
Switch leg.
Keep your bottom as low as possible. Keep your arms straight.
Will help
Low back pain
Hip flexors weakness
Shoulder stability
Knee weakness
Adopt a lunge position with one leg bent forward with the knee bent at a 90-degree angle and resting on the knee and tip of the toes of the back leg.
Make sure both legs are in line.
Hold a ball with your arms straight forward.
Rotate your arm/torso complex to the right and to the left.
Keep your balance.
Will help
Balance issues
Low back pain
Hip/knee/ankle control
Adopt a lunge position with one leg bent forward with the knee bent at a 90-degree angle and resting on the knee and tip of the toes of the back leg.
Make sure both legs are in line.
Tap the front foot on the floor.
Keep your balance.
Will help
Balance issues
low back pain
Hip/knee/ankle control
Adopt a lunge position with one leg bent forward with the knee bent at a 90-degree angle and resting on the knee and tip of the toes of the back leg.
Make sure both legs are in line.
Keep your balance.
Will help
Balance issues
low back pain
Hip/knee/ankle control
Lying on your back, with your arms stretched outward, bring your legs straight up.
Slowly drop both legs to one side, keeping your legs together.
Keep your shoulder on the ground and do not lift your head up.
Come back up slowly and switch to the other side.
Will help:
Low back pain
Thoracic back pain
General fitness
Shoulder pain
Lying on your back, with your arms stretched outward, bring your knees up in a 90-degree position.
Slowly drop both legs to one side, keeping your knees together.
Keep your shoulder on the ground and do not lift your head up.
Come back up slowly and switch to the other side.
Will help:
Low back pain
Thoracic back pain
Shoulder pain
Lying on your back, lift your torso off the ground very slightly.
Lift your hands straight up and raise your legs to try to touch the hands.
Come back down slowly.
Avoid pulling the head forward.
Will help:
General fitness
Hip Flexor muscles weakness
Posterior chain stiffness
Lying on your back, place one hand behind your head.
Place a loop band around your feet and bring both knees up in 90 degrees of flexion.
Lift your torso and bring your elbow to the opposite knee. Place a ball/yoga block between your knee and elbow.
Squeeze the ball/block whilst straightening the opposite leg.
Come back slowly and controlled.
Will help:
General fitness
Hip flexor muscles weakness
Osteitis Pubis
Adductor muscles injuries
Groin Injuries
Lying on your back, place one hand behind your head.
Place a loop band around your feet and bring both knees up in 90 degrees of flexion.
Lift your torso and bring your elbow to the opposite knee. Keep position whilst straightening the opposite leg.
Come back slowly and controlled.
Will help:
General fitness
Hip flexor muscles weakness
Osteitis Pubis
Adductor muscles injuries
Groin Injuries
Lying on your back, place one hand behind your head. Place the opposite foot onto the other knee.
Lift your torso and bring your elbow to the opposite knee. Do not move your knee.
Come back slowly and controlled.
Will help:
General fitness
Hip flexor muscles weakness
Osteitis Pubis
Adductor muscles injuries
Groin Injuries
Lying on your back, place one hand behind your head. Lift the opposite knee up and keep it bent at 90 degrees.
Lift your torso and bring your elbow to the opposite knee. Do not move your knee.
Come back slowly and controlled.
Will help:
General fitness
Hip flexor muscles weakness
Osteitis Pubis
Adductor muscles injuries
Groin Injuries
Lying on your back with your hips and knees bent at 90 degrees, make sure your back is flat on the ground.
Place a ball/yoga block between your knees and squeeze.
Bring both legs down whilst keeping your knees at 90 degrees.
Touch the ground with the tip of your toes.
Come back to starting position.
Avoid lifting your head and curve your back.
Will help:
General Fitness
Lower back back
Hip flexor muscles weakness
Adductor muscle injuries
Osteitis Pubis
Lying on your back with your hips and knees bent at 90 degrees, make sure your back is flat on the ground.
Lift your arms straight up.
Bring both legs down whilst keeping your knees at 90 degrees.
Touch the ground with the tip of your toes.
Come back to starting position.
Avoid lifting your head and curve your back.
Will help:
General Fitness
Lower back back
Hip flexor muscles weakness
Lying on your back with your hips and knees bent at 90 degrees, make sure your back is flat on the ground.
Bring both legs down whilst keeping your knees at 90 degrees.
Touch the ground with the tip of your toes.
Come back to starting position.
Avoid lifting your head and curve your back.
Will help:
General Fitness
Lower back back
Hip flexor muscles weakness
Lying on your back with your hips and knees bent at 90 degrees, make sure your back is flat on the ground.
Straighten on your leg whilst bringing it slightly down.
Come back to starting position.
Avoid lifting your head and curve your back.
Will help:
General Fitness
Lower back back
Hip flexor muscles weakness
Lying on your back with your knees bent and your feet flat on the floor.
Lift your upper body whilst straightening your legs. Avoid bringing the head forward when coming up. Keep your arm straight alongside the body.
Try to bring your knee towards your knee on the way back
Will help:
General Fitness
Lower back back
Hip flexor muscles weakness
Lying on your back with your knees bent and your feet flat on the floor.
Lift your upper body towards your knee. Avoid bringing the head forward when coming up.
Come back down slowly and controlled.
Will help:
General Fitness
Lower back back
Hip flexor muscles weakness
Place one foot on the edge of a step.
Place a loop band around both ankles.
Slowly bring the opposite leg in front of the fixed foot and then slowly backward.
Keep your balance and do not hinge your hip.
Indications:
Any hip injury
Any Knee injury
Any ankle injury
Lower Limb Post-op
Neurological rehab
Place yourself in front of a worktop if needed.
Stand on one leg.
Keep that leg straight.
Move the opposite leg outward.
Keep your balance.
Indications:
Trochanteric bursitis
Gluteal Tendinopathy
Hip OA
Post Hip surgery
Any hip injury
Any Knee injury
Any ankle injury
Place yourself in front of a worktop if needed.
Stand on one leg.
Keep that leg straight.
Keep your balance.
Indications:
Any hip injury
Any Knee injury
Any ankle injury
Lower Limb Post-op
Neurological rehab
Place yourself in front of a worktop if needed.
Stand on one leg.
Bend that leg slightly.
Keep your balance.
Indications:
Any hip injury
Any Knee injury
Any ankle injury
Lower Limb Post-op
Neurological rehab
Lie on your front. Place your hand sideways at shoulder height.
Lift your body up in such a way that only your hands and the tip of your toes are in contact with the floor.
Your elbow should be kept alongside your body.
Do not curve your back, round your shoulder, or lift your bum up.
Come back down SLOWLY.
Repeat as prescribed.
Will help:
Advanced shoulder post-op
Scapular control
Subacromial impingement (Late- stage)
Rotator Cuff injuries (Late- stage)
Elbow injuries (Late- stage)
Wrist injuries (Late- stage)
Lie on your front. Place your hand sideways at shoulder height.
Lift your body up in such a way that only your hands and the tip of your toes are in contact with the floor.
Do not curve your back, round your shoulder or lift your bum up.
Come back down SLOWLY.
Repeat as prescribed.
Will help:
Advanced shoulder post-op
Scapular control
Subacromial impingement (Late- stage)
Rotator Cuff injuries (Late- stage)
Elbow injuries (Late- stage)
Wrist injuries (Late- stage)
Lying on your side, rest on your elbow.
Lift your hips up and rest only on your bottom forearm and bottom knee. Keep your knees against each other (when possible).
The position can be maintained or repeated as shown in this video.
Lift your upper arm up to increase difficulty.
Will help:
Gluts tendinopathy
Advanced post-op rehab
General Fitness
Running PreHab
Lie on your front resting on your elbow.
Lift your body straight up resting only on your forearms and the knees.
Do not round your shoulders or curve your lower back.
Hold the position.
Repeat as prescribed.
Will help:
General fitness
Advanced Upper and Lower limb rehab
Hip flexor injuries
Shoulder stability
Groin injury
Osteitis Pubis
Lie on your front.
Lift your body straight up resting only on your hands and the tip of your toes.
Do not round your shoulders or curve your lower back.
Hold the position.
Do not drop your hips or rotate your torso.
Repeat as prescribed.
Will help:
General fitness
Advanced Upper and Lower limb rehab
Hip flexor injuries
Shoulder stability
Groin injury
Osteitis Pubis
Lie on your front.
Lift your body straight up resting only on your hands and the tip of your toes.
Do not round your shoulders or curve your lower back.
Once stabilized, lift your arm straight up in front of you.
Do not drop your hips or rotate your torso.
Repeat as prescribed.
Will help:
General fitness
Advanced Upper and Lower limb rehab
Hip flexor injuries
Shoulder stability
Groin injury
Osteitis Pubis
Lie on your front resting on your elbow.
Lift your body straight up resting only on your forearms and the tip of your toes.
Do not round your shoulders or curve your lower back.
Once stabilized, lift one leg straight up.
Do not drop hips.
Will help:
General fitness
Advanced Upper and Lower limb rehab
Hip flexor injuries
Shoulder stability
Groin injury
Osteitis Pubis
Lie on your front resting on your elbow.
Lift your body straight up resting only on your forearms and the tip of your toes.
Do not round your shoulders or curve your lower back.
Once stabilized, tap one of your shoulders with the opposite hand.
Alternate hands.
Repeat as prescribed.
Will help:
General fitness
Advanced Upper and Lower limb rehab
Hip flexor injuries
Shoulder stability
Groin injury
Osteitis Pubis
Lie on your front resting on your elbow.
Lift your body straight up resting only on your forearms and the tip of your toes.
Do not round your shoulders or curve your lower back.
Hold the position.
Repeat as prescribed.
Will help:
General fitness
Advanced Upper and Lower limb rehab
Hip flexor injuries
Shoulder stability
Groin injury
Osteitis Pubis
Lying on your side, rest on your elbow.
Bend both knees in such a way that your feet face backward (knees bent at 90 degrees).
Lift your hips up.
Lift your upper arm up and then your upper leg up. Make sure you do not drop your hips. Keep your hips forward throughout the exercise.
Will help:
Gluts tendinopathy
Advanced post-op rehab
General Fitness
Running PreHab
Lying on your side, rest on your elbow. Place both feet on top of each other.
Lift your hips up.
Lift your upper arm up and then your upper leg up. Make sure you do not drop your hips.
Will help:
Gluts tendinopathy
Advanced post-op rehab
General Fitness
Running PreHab
Lying on your side, rest on your elbow.
Lift your hips up and rest only on your bottom forearm and bottom foot.
Lift your upper arm up to increase difficulties.
Will help:
Gluts tendinopathy
Advanced post-op rehab
General Fitness
Running PreHab
In standing, lift your dumbbell in front of you to shoulder level.
Do not swing your back backward or shrug your shoulders. If you do, take a lighter weight.
Repeat as precribed.
Will help:
Post-op shoulder rehab
Subacromial impingement
Rotator Cuff injury
Long head of Biceps injury
Scapular control
Thoracic pain
Low back pain
Neck pain
In standing, hold a dumbbell in each hand.
Lift your arm sideways to 90 degrees, keeping the elbows staright. Avoid shrugging.
Go back slowly with good control.
Repeat as prescribed.
Will help:
Post-op shoulder rehab
Subacromial impingement
Rotator Cuff injury
Long Head of Biceps injury
Scapular control
Thoracic pain
Low back pain
Neck pain
In standing, hold a dumbbell on the injured side.
Lift your arm sideways to 90 degrees, keeping the elbows straight. Avoid shrugging.
Go back slowly with good control.
Repeat as prescribed.
Will help:
Post-op shoulder rehab
Subacromial impingement
Rotator Cuff injury
Long Head of Biceps injury
Scapular control
Thoracic pain
Low back pain
Neck pain
In sitting, bring your dumbbells to shoulder level, keeping your elbow facing forward.
Lift your arm above your head making sure that the dumbbells are facing forward throughout the exercises.
Come back down slowly with good control.
The aim of the exercise is to stop your elbow from moving towards the side and keep straight in front of you all the time.
Will help:
Rotator cuff injuries, especially external rotator tendons
Long head of biceps injuries
Thoracic mobility
An all-time favorite!
Start with your elbow bent at 90 degrees against the body.
Lift the arm sideways to horizontal (shoulder abduction). Hold half a sec.
Lift your wrist to vertical (Shoulder external rotation). Hold half a sec.
Bring your elbows forward, making sure that your arms stay horizontal. Hold half a sec.
Come back to position 3, then 2, then 1.
Make sure that the angle between the arm and forearm remains 90 degrees throughout the exercises.
Will help:
Advanced Rotator cuff rehab
Adopt a deadlift position (torso forward, back straight, hips pushed back, leg almost straight). Lift your dumbbells sideways keeping the elbow angle the same throughout the movement.
Avoid curving the lower back, moving the torso forward, or sticking your head forward (protraction).
Repeat as prescribed.
Will help:
Advanced rotator cuff injuries
Thoracic mobility
Scapular control
Low back pain
Posterior chain stiffness
Standing, bring your dumbbell to shoulder level.
Make sure you keep your elbow near your body. Keep your torso straight.
Repeat as prescribed.
Will help:
Biceps Brachial injuries
Long head of Biceps injuries
Tennis Elbow
Elbow injuries
Standing, bring your dumbbell to shoulder level and then lift your weight above your head (overhead press) making sure that your arm is completely straight.
Bring the weight down to shoulder level and then to starting position.
Keep your torso straight.
Repeat as prescribed.
Will help:
Biceps Brachial injuries
Long head of Biceps injuries
Tennis Elbow
Elbow injuries
Thoracic rotation
Lower back pain
Kneeling in front of a bench/chair with your elbow resting on it.
Bring your weight down slowly to the bench and lift it back up.
Make sure your elbow stays in contact with the bench at all times. Do not twist your torso.
Will help:
Rotator cuff injuries, especially external rotator tendons
Tennis elbow
Kneeling on the side of a bench/chair with your elbow resting on it.
Bring your weight down slowly to the bench and lift it back up.
Make sure your elbow stays in contact with the bench at all times. Do not twist your torso.
Will help:
Rotator cuff injuries, especially external rotator tendons
Tennis elbow
Lying on a bench, start with both dumbbells held straight above your torso. Bring the weights down slowly sideways. Come back up to starting position.
Repeat as prescribed.
Note: To avoid stress in the lower back, we generally advise patients to put their feet on the bench.
Will help
Rotator Cuff injuries
Long biceps injuries
Post-op Shoulder rehab
Pectoral muscle tear
Scapular control
At the beach in the summer :-)
Lying on a bench, start with both dumbbells held straight above your torso. Bring the weights down slowly next to the torso. Come back up to starting position.
Repeat as prescribed.
Note: To avoid stress in the lower back, we generally advise patients to put their feet on the bench.
Will help:
Rotator Cuff injuries
Long biceps injuries
Post-op Shoulder rehab
Pectoral muscle tear
Scapular control
Lying on a bench, start with both dumbbells held straight above your torso. Bring the weights down slowly sideways, keeping your arms straight throughout the exercise. Come back up to starting position.
Repeat as prescribed.
Note: To avoid stress in the lower back, we generally advise patients to put their feet on the bench.
Will help:
Rotator Cuff injuries
Long biceps injuries
Post-op Shoulder rehab
Pectoral muscle tear
Scapular control
At the beach in the summer :-)
Sitting on the edge of a bench/chair, place your heels on a support in front of you.
Lift your bum by pushing through your arms and lower it down as low as possible in front of the bench. Avoid using your legs.
Repeat as prescribed.
Will help:
Triceps muscle injuries
Pectoral muscles injuries
Rotator cuff injuries
shoulder post-op rehab
Scapular stability
Sitting on the edge of a bench/chair, place one foot on top of the others, keeping the legs as straight as possible.
Lift your bum by pushing through your arms and lower it down as low as possible in front of the bench. Avoid using your legs.
Repeat as prescribed.
Will help:
Triceps muscle injuries
Pectoral muscles injuries
Rotator cuff injuries
Shoulder post-op rehab
Scapular stability
Sitting on the edge of a bench/chair, place your heels on a support in front of you with your knees bent.
Lift your bum by pushing through your arms and lower it down as low as possible in front of the bench. Use your legs for extra support.
Repeat as prescribed.
Will help:
Triceps muscle injuries
Pectoral muscles injuries
Rotator cuff injuries
shoulder post-op rehab
Scapular stability
Standing in front of a bench, assume a half lunge position with one hand on the bench (arm straight).
Place the end of a resistance band under the front foot.
Stretch the band by straightening the forearm backward. Make sure to bend the elbow when coming back down.
Repeat as prescribed.
Will help:
Triceps injuries
Scapular stabilistation
Standing in front of a bench, assume a half lunge position with one hand on the bench (arm straight).
Place the end of a resistance band under the front foot.
Stretch the band by straightening the whole arm backward. Make sure to keep the arm straight when coming back down.
Repeat as prescribed.
Will help:
Post-op shoulder surgeries
Triceps injuries
Scapular stabilistation
Stand with good posture, feet shoulder-width apart.
Once appropriate weights have been added and secured, hold barbell with your hands in a slightly wider than shoulder-width overhand grip.
Hold bar at shoulder height with your elbows bent.
Push bar straight up towards the ceiling, straightening your arms.
Return to the starting position in a slow and controlled manner.
Repeat as prescribed.
Notes: Keep back straight.
Will help:
Advanced rotator cuff injuries
Thoracic mobility
Scapular control
Advanced shoulder rehab
Pectoral muscle tear
Stand with good posture, feet shoulder-width apart.
Place band behind your upper back and hold end of band in each hand.
Bend elbows to 110 degrees and keep hands at chest level, just below shoulder height. (Palms facing each other)
Straighten arm out against resistance to reach shoulder height, whilst slightly turning elbow and wrist so palm is now facing down.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Scapula control
Shoulder Rehab
Tennis Elbow
Shoulder impingement
Rotator cuff injuries
Tricep injury
Stand with good posture, feet shoulder-width apart.
Bend elbows to 90 degrees, keeping them close to the body. Hold band in each hand with slight tension.
Pull both hands away from the body against resistance, whilst keeping elbows bent and close to the body.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Will help:
Shoulder rehab
Scapula control
Rotator cuff injuries
Bicep injuries
Shoulder impingement
Frozen shoulder
Stand with good posture, feet shoulder-width apart.
Bend elbows to 90 degrees, keeping them close to the body. Hold band in each hand with slight tension.
Pull both hands away from the body against resistance, whilst keeping elbows bent and close to the body.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Will help:
Shoulder rehab
Scapula control
Rotator cuff injuries
Bicep injuries
Shoulder impingement
Frozen shoulder
Stand with good posture, feet shoulder-width apart.
Bend elbows to 90 degrees, keeping them close to the body. Hold band in each hand with slight tension.
Pull one hand away from the body against resistance, whilst keeping elbows bent and close to the body.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Shoulder rehab
Scapula control
Rotator cuff injuries
Bicep injuries
Shoulder impingement
Frozen shoulder
Stand with good posture, feet shoulder-width apart.
Place end of band under foot and the other end in the same side hand.
Starting with your arm by your side, keep arm straight and pull band up against resistance to reach just above shoulder height.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Subacromial impingement
Post-op shoulder rehab
Bicep injuries
Scapular control
Rotator Cuff injury
Lower back pain
Stand with good posture, feet shoulder-width apart.
Place one end of band under foot and the other in the same side hand.
Starting with your arm by your side, keep arm straight.
Pull band out to the side of your body against resistance to reach just above shoulder height.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Repeat on opposite side.
Will help:
Subacromial impingement
Post-op shoulder rehab
Scapular control
Rotator Cuff injury
Stand with good posture, feet shoulder-width apart.
Place band in both hands, with slight tension.
Keeping arms straight at shoulder level, pull band away from body using both hands in opposite directions.
Pull against resistance until arms are in line with shoulders.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Will help:
Scapular control
Rotator cuff injuries
Shoulder rehab
Low back pain
Stand with good posture, feet shoulder-width apart.
Place band in both hands with slight tension. Keeping arms straight hold the band above your head.
Pull the band down to each side with both hands against resistance to shoulder level.
Return to starting position in a slow and controlled manner.
Repeat as prescribed.
Will help:
Scapular control
Thoracic mobility
Rotator cuff injury
Post-op shoulder rehab
Neck pain
Seated on a chair, place a towel on the floor.
Fold the towel by curling your toes.
Repeat as prescribed.
Indications:
Plantar fasciitis
Achilles tendinopathy
Tibialis Posterior Syndrome
Tibial Nerve entrapment
Standing on one leg, curl your toes.
Indications:
Plantar fasciitis
Achilles tendinopathy
Tibialis Posterior Syndrome
Tibial Nerve entrapment
Seated, place a loop band or elastic band around your foot.
Push your foot outward, keeping your heel on the floor.
Indications:
Plantar fasciitis
Achilles tendinopathy
Lateral ligament ankle sprain
Fibular tendons injuries
5th Metatarsal fracture
Cuboid syndrome
Seated with one leg resting on the opposite knee.
Place a resistance band around the upper foot and hold the band with the foot on the floor.
Push your upper foot upward against the resistance.
Indications:
Plantar fasciitis
Achilles tendinopathy
Medial ligament ankle sprain
Tibialis tendon injury
Flexor tendons injuries
Cuboid syndrome
Post ankle/foot fracture
Seated, place a resistance band around your foot and hold the ends of the band with your hands.
Push the band away from you, keeping your knee straight and without moving your knee.
Repeat as prescribed.
Indications:
Plantar fasciitis
Achilles tendinopathy
Lateral ligament ankle sprain
Fibular tendons injuries
5th Metatarsal fracture
Cuboid syndrome
Post ankle/foot fracture/surgery
Standing behind a step. Climb on and off the step.
Will help
Often used as a warm-up
Early post-op rehabilitation
Coordination
Standing on the side of a step. Climb on and off the step sideays
Will help
Often used as a warm-up
Post-op rehabilitation
Calf muscle tear
Coordination
Standing on the side of a step. Jump on the step and jump back down the other side of the step.
Please note this is a high-risk exercise and you should not attempt it unless advised by your therapist.
Make sure to step in the MIDDLE of the step.
Make sure you can do Step Side Jump In and OUT confidently before attempting this exercise.
Try to keep a good rhythm.
Will help
Advanced post-op lower limb rehabilitation
Gluts tendinopathy (in runners)
Coordination
Explosive strength
Calf tear rehabilitation
Standing on the side of a step with the bent leg next to the step. Jump on the step and jump back down on the same side of the step.
Please note this is a high-risk exercise and you should not attempt it unless advised by your therapist.
Make sure to step in the MIDDLE of the step.
Try to keep a good rhythm.
Will help
Advanced post-op lower limb rehabilitation
Gluts tendinopathy (in runners)
Coordination
Explosive strength
Calf tear rehabilitation
Standing on the side of a step with the jumping leg next to the step. Jump on the step and jump back down on the same side of the step.
Please note this is a high-risk exercise and you should not attempt it unless advised by your therapist.
Make sure to step in the MIDDLE of the step.
Try to keep a good rhythm.
Will help
Advanced post-op lower limb rehabilitation
Gluts tendinopathy (in runners)
Coordination
Explosive strength
Calf tear rehabilitation
Standing on the edge of a step, drop your opposite heel to the floor slowly and come back up slowly.
Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.
Do not transfer weight through the leg touching the floor. Do not hinge the hips.
Will help:
This is one of these magic exercises which will help most conditions from balance issues to post-op back operations.
It is maybe Benji’s favorite exercise!
Standing bare feet on the edge of a step, elevate the outside leg up to the side.
Try to keep the arch of the foot raised.
Will help:
Balance
Plantar fasciitis
Tibialis Posterior tendon injuries
Gluts tendinopathy
Standing on t a step, slowly drop your opposite heel to the floor in front of the step. Come back up slowly.
Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.
Do not transfer weight through the leg touching the floor. Do not hinge the hips.
Will help:
This is one of these magic exercises which will help most conditions from balance issues to post-op back operations.
Standing on a step, lunge backward.
Make sure to keep most of the weight on the FRONT leg, especially when coming back up.
Will help:
Lower limb post-op rehabilitation
Quads tendinopathy
Hamstrings injuries
Osteitis pubis/ Gilmore groin
Balance
Standing on a step, lunge backward.
Make sure to keep most of the weight on the FRONT leg, especially when coming back up.
Make sure the back leg is lifted forward when coming back up and does not touch or rest on the step.
Will help:
Lower limb post-op rehabilitation
Quads tendinopathy
Hamstrings injuries
Osteitis pubis/ Gilmore groin
Balance
Standing on the edge of a step, place a resistance pull-up band around your feet and hold it with both hands. Drop your opposite heel to the floor slowly and come back up slowly.
Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.
Do not transfer weight through the leg touching the floor. Do not hinge the hips.
Will help:
Gluts tendinopathy
Quads tendinopathy
Anterior knee pain
Achilles tendinopathy
Any lower limb post-operations
Standing on the edge of a step, place a resistance pull-up band around the foot placed on the step. Make the band pass under the suspended foot and hold the band with one hand.
Drop the suspended heel to the floor slowly and come back up slowly.
Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.
Do not transfer weight through the leg touching the floor. Do not hinge the hips.
Will help:
Gluts tendinopathy
Quads tendinopathy
Anterior knee pain
Achilles tendinopathy
Any lower limb post-operations
Standing on the edge of a step, holding a weight in your hand above your head, slowly drop your opposite heel to the floor. Come back up slowly.
Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.
Do not transfer weight through the leg touching the floor. Do not hinge the hips.
Will help:
This is one of these magic exercises which will help most conditions from balance issues to post-op back operations.
Standing on a step, holding a weight in your hand above your head, slowly drop your opposite heel in front of the step. Touch the floor. Come back up slowly.
Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.
Do not transfer weight through the leg touching the floor. Do not hinge the hips.
Will help:
This is one of these magic exercises which will help most conditions from balance issues to post-op back operations.
Standing on the edge of a step, place a resistance loop band around your feet. Drop your opposite heel to the floor slowly and come back up slowly.
Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.
Do not transfer weight through the leg touching the floor. Do not hinge the hips.
Will help:
Gluts tendinopathy
Quads tendinopathy
Anterior knee pain
Achilles tendinopathy
Any lower limb post-operations
Standing on an inclined step, slowly drop your opposite heel to the floor. Come back up slowly.
Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.
Do not transfer weight through the leg touching the floor. Do not hinge the hips.
Will help:
THE exercises used to treat Patellar tendinopathy
Gluts and quads control
Proprioception
Achilles tendinopathy
Standing on the edge of a step, holding weights in your hands, slowly drop your opposite heel to the floor. Come back up slowly.
Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.
Do not transfer weight through the leg touching the floor. Do not hinge the hips.
Will help:
Gluts and quads control
Proprioception
Patellar tendinopathy
Achilles tendinopathy
Standing on a step, holding weights in your hands, slowly drop your opposite heel to the floor in front of the step. Come back up slowly.
Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.
Do not transfer weight through the leg touching the floor. Do not hinge the hips.
Will help:
Gluts and quads control
Proprioception
Patellar tendinopathy
Achilles tendinopathy
Standing on a step, holding dumbbells, lunge backward.
Make sure to keep most of the weight on the FRONT leg, especially when coming back up.
Will help:
Lower limb post-op rehabilitation
Quads tendinopathy
Hamstrings injuries
Osteitis pubis/ Gilmore groin
Back pain
Balance
Form a bridge by resting your upper back on a bench.
Your knees should be straight above your ankles.
Place a weight plate on your hips.
Thrust your hips upward whilst keeping your hands up.
Return slowly and repeat.
Indications:
Gluteal muscles weakness
Lower back pain
Hamstrings injuries
Hip OA
Post hip/knee operations
Osteitis pubis
Adductor muscle tears
Lying on your back, lift on leg up in the air, keeping the leg perfectly straight.
Push your bottom up whilst pushing through your heel on the floor.
Keep the foot in the air at the same height (Do not bend the hip as you are going up)
Avoid over-curving your back when reaching the top position.
Come back down slowly and controlled.
Indications:
Gluteii muscles weakness
Lower back pain
Hamstrings injuries
Hip OA
Post hip/knee operations
Osteitis pubis
Adductor muscle tears