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Exercise List (Click on the  link to be taken to the video)


 Head and Neck

Positional Vertigo Exercise

Range of Motion

Cervical

Neck over edge of bed
Series of 4

Isometric Exercises

NOTE
1. Isometrics exercises are used to maintain strength and prevent pain; do the following exercises 2­-3 times per day.
2. Each contraction should be held for six seconds and repeated ten times.

Isometric Exercises

Shoulder Exercises

NOTE
1) All exercises should be performed pain-free and through a full range of motion. If any pain is felt then simply decrease the amount of tension on the exercise band and continue. If there is still pain, you should stop the movement and consult the doctor.
2) All exercises should be performed slowly and in control, with a six second count: two seconds up, hold for one second, and three seconds back down.
3) The patient should position themselves and the exercise band as shown in the video.
4) All exercises should be performed within a range of twelve to fifteen repetitions. The proper amount of dumbbell weight or/and resistance should allow for muscular fatigue to occur between the twelfth and fifteenth repetition.
5) All exercise sets should be performed one of three ways:

a)      One set daily.
b)      Two-three sets on alternating days.
c)      3 Sets of ______ reps every other day.

Supraspinatus with Dumbbell
Supraspinatus with Band

Infraspinatus with Dumbbell
Infraspinatus with Band

Teres Minor with Dumbbell
Teres Minor with Band

Subscapularis with Dumbbell
Subscapularis with Band

Serratus Anterior
Pendulum

Frozen Shoulder Mobilization
Frozen Shoulder Mobilization Variation

Tricep Kickbacks
Tricep Extension (2Arms)
Tricept Extension (1Arm)

Bicep Curls
Bicep Curls with band

Lateral Raise with Band
Lateral Raise with dumbbells

Front Deltoid Lateral Raise
Rear Deltoid Lateral Raise

Flyes
Chest Press
Pectoral Stretch
Triceps over Head

Core Exercises

Boxer Ball Crunch
Power Bridge
Hip Extensors
Plank
Transverse Plank
Scissor Kicks
Catapults
Boat Pose
Quarter Sit-up
Quarter Sit-up Obliques
Hip Thrusts

Lumbar Spine

NOTE
Hanging is a form of traction which helps to decompress the  intervertebral lymphatic system by stretching the pectoralis musculature and opening up the lymphatic duct, which runs through its muscle fibers.

Free Hang

Midback

NOTE
All stretches should be performed pain free and through a full range of motion. If any pain is felt, simply decrease the degree of bending and continue. If there is still pain, you should stop the movement and consult the doctor.

Thoracic Roll
Thoracic Trigger Points with Ball

Mid Trapezius
Mid Trapezius with Band

Low Trapezius
Low Trapezius with Band

Bent Rows

Latissimus Dorsi with Band
Latissimus Dorsi Pull Down

Rotator Stretch

Low Back

NOTE
All stretches should be performed pain free and through a full range of motion. If any pain is felt, simply decrease the degree of bending and continue. If there is still pain, you should stop the movement and consult the doctor.

Forward/ Side Bending
Arch and Sway
Lumbar Stretch
Pelvic Tilt
Sitting Disc Pump
Rock and Roll
Passive Extension

Wrist

Wrist Curl
Wrist Curl with Band

Wrist Extension with Band
Wrist Extension with Dumbbell

Extensor Stretch
Flexor Stretch

Hip/Knee

NOTE
1) All exercises should be performed pain-free and through a full range of motion. If any pain is felt then simply decrease the amount of tension on the exercise band and continue. If there is still pain, you should stop the movement and consult the doctor.
2) All exercises should be performed slowly and in control, with a six second count: two seconds up, hold for one second, and three seconds back down.
3) The patient should position themselves and the exercise band as shown in the video.
4) All exercises should be repeated as directed by the doctor.

a) 3 sets of ______Reps every other day.

Gluteus Maximus
Gluteus Medius/Gluteus Minimus
Gluteus Maximus Ankle Weight
Gluteus Medias Ankle Weight
Gluteus Trigger Point with Ball

Piriformis Stretch
Piriformis Stretch Variation

Hamstring/ Gluteus Strider
Hamstring with Band
Hamstring Ankle Weight
Hamstring Roll
Hamstring Stretch
Hamstring Stretch Variation

Adductor Ankle Weight
Adductor Band
Adductor Roll
Abductor Roll
Adductor Stretch
Abductor Stretch (Right Side)


Quadriceps Roll
Quadriceps Stretch
Quadriceps Stretch Variation

Calf Roll
Iliotibial Tract Roll
Rectus Femoris
Tensor Fascia Lata
Vastus Medialis Oblique
Rectus Femoris Ankle Weight
Tensor Fascia Lata Ankle Weight

Ankle

NOTE
1) All exercises should be performed pain-free and through a full range of motion. If any pain is felt then simply decrease the amount of tension on the exercise band and continue. If there is still pain, you should stop the movement and consult the doctor.
2) All exercises should be performed slowly and in control, with a six second count: two seconds up, hold for one second, and three seconds back down.
3) The patient should position themselves and the exercise band as shown in the video.
4) All exercises should be repeated as directed by the doctor.
5) Keep shoes on so the band does not slip.
6) 12-15 Reps once a day or three sets every other day.

Anterior Tibialis
Posterior Tibialis

Peroneous Longus and Brevis
Peroneous Tertius

Gastrocnemius
Gastrocnemius Stretch

Ankle Mobility Dorsiflexion

Foot

Foot Rehab with Ball
Crinkle Toes

Cold/Heat

Cold Roll Towel

Cold
Apply cold to the affected areas for twenty minutes at a time. Do not apply cold therapy directly to the skin. Repeat treatment as needed with twenty minute rest period applications.

Cold/Heat Contrast
Apply cold/heat to the affected areas for a twenty minute cycle. A cycle should start by applying five minutes of cold, followed by ten minutes of heat, and ending with another five minutes of cold. All applications should be applied to the affected areas of pain or discomfort.