Shoulder Head & Neck
Internal Rotation
External Rotation
External Rotation (Side-lying)
Scaption With External Rotation
Scaption With Internal Rotation
Abduction – Short Lever
Flexion
Arm Across Chest with Internal Rotation Stretch
Arm Across Chest with External Rotation Stretch
Incorrect Arm Across Chest Position
Child’s Pose – Shoulder Flexion Stretch
Flexion With Ball On Wall (Range Of Motion)
Resisted Shoulder Extension
Partial Bench Push Up
Resisted Biceps Curl
Resisted Triceps Extension
Scap Squeeze
Push-Up-Plus
Corner Stretch
Foam Roll Pectoralis Stretch
Standing Flexion Stretch
Sitting Forward Flexion Stretch
Standing External Rotation Stretch
Sitting External Rotation Stretch
Towel Internal Rotation Stretch
Upper Trapezius Stretch
Levator Scapulae Stretch
Cervical Isometric – Flexion
Cervical Isometric – Side-bending
Cervical Isometric – Extension
Pivot Prone
Pivot Prone with resistance band
Horizontal Abduction with resistance band
Upper Extremity Wall Slides
Upper Trapezius Stretch
Levator Scapulae Stretch
Chin Tuck
Chin Tuck with rotation
Lateral Neck Stretch
Chest/Bicep Stretch
Lower Cervical/Upper Thoracic Stretch
Corner Stretch
Backward Bend
Upper Back Stretch
Hip Elbow
Gluteus/Piriformis Stretch
Hip Flexor (psoas) Stretch
Clams
Bridge
Calf Stretch on Wall
Calf Stretch on Step
Supine Hamstring Stretch
Hamstring Stretch on Step
Seated Hamstring Stretch
Pretzel Stretch
Hip Internal/External Rotator Stretch
Quad Stretch Standing
Supine Hip Flexor Stretch
Standing or Half Kneel Hip Flexor Stretch
Standing TFL Stretch
Half Kneeling Adductor Stretch
Butterfly Stretch: Seated or Supine
Hip Inward Rotation Stretch
Resisted Biceps Curl
Resisted Triceps Extension
Knee Foot & Ankle
Quad/TFL Stretch
Straight Leg Raise
Standing Quad Stretch with Chair
Gluteus Medius Wall slide
Clams
Heel Slide/Dig
Long-Sitting Hamstring Stretch
Quad Set
Self Patellar Inferior Glide
Self Patellar Medial Glide
Self Patellar Superior Glide
Self Patellar Medial Tilt
Short Arc Quad
Wall Slide (for knee range of motion)
Ball Squat
Heel Raise-Two Legged
Calf Stretch-Knee Bent (Soleus)
Calf Stretch-Knee Straight (Gastrocnemius)
Wall Sit
Wipers
Standing Knee Press
Supine Active Hamstring stretch
Gluteus/Piriformis Stretch
Calf Stretch on Wall
Calf Stretch on Step
Supine Hamstring Stretch
Hamstring Stretch on Step
Seated Hamstring Stretch
Pretzel Stretch
Hip Internal/External Rotator Stretch
Quad Stretch Standing
Supine Hip Flexor Stretch
Standing or Half Kneel Hip Flexor Stretch
Standing TFL Stretch
Butterfly Stretch: Seated or Supine
Hip Inward Rotation Stretch
Acute Calf Stretch
Bilateral Calf Stretch
Resisted Plantarflexion
Towel Scrunch
Seated Calf Raise
Calf Stretch-Knee Bent (Soleus)
Calf Stretch-Knee Straight (Gastrocnemius)
Wipers
Resisted Wipers — Supination
Resisted Wipers — Pronation
Heel Raise-Two Legged
Calf Stretch on Step
Plantar fascia Stretches
Achilles/Arch Stretch
Subtalar joint – lateral glide
Back
Supine Active Hamstring stretch
Gluteus/Piriformis Stretch
Single Knee To chest
Double Knee To Chest
Prone On Elbows
Hip Flexor (psoas) Stretch
Bridge
Functional Squat
Long-Sitting Hamstring Stretch
Internal Rotation

Place towel roll between upper arm and body, then (using resistance band) rotate arm across body toward your abdomen, keeping your elbow bent at 90°.

   

External Rotation

Place towel roll between upper arm and body, then (using resistance band) rotate arm across body away from your abdomen, keeping your elbow bent at 90°.

   

External Rotation (Side-lying)

Place towel roll under arm, then raise hand toward ceiling while maintaining a 90° bend in your elbow and keeping your upper arm in contact with the towel.

   

Scaption With External Rotation

Starting with arm at side, raise arm up and out at about 30° forward of side (as shown) leading with your thumb and keeping elbow straight.


Scaption With Internal Rotation

Starting with arm at side, raise arm up and out at about 30° forward of side (as shown) with thumb pointing down and keeping elbow straight. Do not raise arm above shoulder height.


Abduction – Short Lever

Raise arm out to side, keeping elbow bent at 90°.


Flexion

Raise arm forward, keeping elbow straight.


Arm Across Chest with Internal Rotation Stretch

Reach across chest, keeping forearm horizontal and your shoulder girdle down. Apply overpressure with opposite hand. You should feel a stretch, not pain, in your shoulder. (See “incorrect arm across chest position” for comparison of position if shoulder girdle is allowed to rise)


Arm Across Chest with External Rotation Stretch

Reach across chest, keeping forearm vertical and your shoulder girdle down. Apply overpressure with opposite hand. You should feel a stretch, not pain, in your shoulder.


Incorrect Arm Across Chest Position

Notice how the shoulder girdle is allowed to raise in this example of incorrect position.


Child’s Pose – Shoulder Flexion Stretch

Start on hands and knees, then sit back and gently drop your trunk down, keeping your elbows straight. You should feel a stretch, not pain, in your shoulder.


Flexion With Ball On Wall (Range Of Motion)

Hold ball on wall with the back of your wrist, your arm in front of you and elbow bent. Raise your arm up, keeping your forearm in contact with ball.

   

Resisted Shoulder Extension

Start with your arm at your side and a slight bend in your elbow. Bend your elbow using a free weight or elastic exercise band for resistance. Return gently to the starting position.


Partial Bench Push Up

Place your hands on a sturdy elevated surface with your feet on the ground. Keeping your trunk, hips and knees straight, lower your body about half way down. Return to the starting position.Throughout the exercise you should maintain your trunk in a straight, and lengthened position, so that your pelvis, mid-back and the back of your head are in a straight line. (If there were a straight stick lying along the length of your back it would touch your sacrum, your mid-back and the back of your head).

   

Resisted Biceps Curl

Start with your arm at your side and a slight bend in your elbow. Bend your elbow using a free weight or elastic exercise band for resistance. Return gently to the starting position.


Resisted Triceps Extension

Start with your arm at your side and your elbow bent. Straighten your elbow while maintaining a static upper arm position. Return to the starting position. Use an elastic exercise band for resistance.

   

Scap Squeeze

Squeeze your shoulder blades together in back without allowing your shoulders to rise. Hold for five seconds. Repeat.

   

Push-Up-Plus

Place your hands on the ground below your shoulders with your elbows straight. Support your other half on either your knees (easier) or your feet (more advanced) to form your pivot point. Keeping your trunk and hips straight and static, lower your body gently down until your upper arms are parallel with your trunk. Then push up with your arms, again keeping your trunk and hips straight and static. Once you have pushed yourself back up and your elbows are straight, continue to push your shoulder girdle forward so that your shoulder blades separate in back and your trunk is as far away from your hands as you can get. Repeat.

      

Corner Stretch

Standing with feet shoulder width apart and one slightly in front of the other, facing a corner, place hands at chest level on either sides of corner; slowly shift weight onto front foot, until stretch is felt across chest. Repeat stretch with hands at head level and again with hands above head.


Foam Roll Pectoralis Stretch

Lying on foam roll, bend elbows to 90° and keep arms at shoulder level, slowly lower arms toward floor until a stretch is felt in the chest; keep chin tucked during exercise.


Standing Flexion Stretch

Place arm on wall with palm facing in, slowly slide arm up wall until stretch is felt, may use towel under arm/hand to decrease friction under hand.


Sitting Forward Flexion Stretch

Place involved armon table, slowly bend at waist and push away from table until stretch is felt in shoulder.


Standing External Rotation Stretch

Standing in a doorway facing door jam, with involved arm placed at side with elbow bent to 90° and palm on door jam, keep elbow at side and slowly move body, turning to face through doorway (as in picture) until stretch is felt in the front of shoulder.


Sitting External Rotation Stretch

Place involved arm on table with elbow bent at 90° and palm facing down; bend at waist until stretch is felt in front of shoulder.


Towel Internal Rotation Stretch

With towel in hand place involved arm behind back and uninvolved hand above head; using uninvolved arm pull towel upwards until stretch is felt in involved shoulder.


Towel Internal Rotation Stretch

With towel in hand place involved arm behind back and uninvolved hand above head; using uninvolved arm pull towel upwards until stretch is felt in involved shoulder.


Upper Trapezius Stretch

Place right hand behind back. Tilt left ear toward the left shoulder and hold (as shown). To increase the stretch, use left hand on head to gently pull head sideways.


Levator Scapulae Stretch

Place right hand behind neck with elbow pointing toward ceiling, drop chin to chest and look down toward left hip (as shown). To increase the stretch, use left hand to gently pull head downward.


Cervical Isometric – Flexion

Push backward on the forehead, maintaining neck in neutral position. Using the hand to apply pressure, push only on the firm portions of the skull. Slowly build, sustain, then slowly release the pressure. The neck muscles resist the movement.


Cervical Isometric – Side-bending

Push sideways just above the ear, maintaining neck in neutral position. Using the hand to apply pressure, push only on the firm portions of the skull. Slowly build, sustain, then slowly release the pressure. The neck muscles resist the movement.


Cervical Isometric – Extension

Push forward on the back of the head, maintaining neck in neutral position. Using the hand to apply pressure, push only on the firm portions of the skull. Slowly build, sustain, then slowly release the pressure. The neck muscles resist the movement.


Pivot Prone

With head and trunk in neutral alignment, raise arms overhead. Palms face away from each other and elbows point out to side. Imagine framing a doorway. In a fluid motion, bring hands across the top of the imaginary doorframe, slide the palms down the sides as elbows bend, ending with the elbows aligned with the hips. (as shown) Return to the start position by reversing the motion-feel the shoulder blades slide down your back as you press the palms up to the top position. Do not allow your low back to arch or your elbows to move behind the body.

   

Pivot Prone with resistance band

Attach band overhead, grip one end in each hand, pull down on the band as you perform the exercise and resist the bands recoil as you return to the top position.


Horizontal Abduction with resistance band

Stand in neutral alignment against a wall for cueing. Raise hands to chest height straight in front of you elbows should be straight but not locked. Pull band away from each other ending with hands out to the side at chest level. (as shown) Focus on squeezing the shoulder blades to perform the pull and do not allow chin or head to jut forward as you complete the motion.


Upper Extremity Wall Slides

Stand with head, shoulders and hips touching the wall. Ideally the feet should only be a few inches from the wall, but if you are unable to perform the exercise without arching your back, move the feet further from the wall. Begin with elbow bent and the entire surface of the back of the arm in contact with the wall. Press into the wall as you slide arms up the wall as high as possible without losing contact with the wall. Hold 2-3 seconds then press into the wall as you slide back down.

   

Upper Trapezius Stretch

Place right hand behind back. Tilt left ear toward the left shoulder and hold (as shown). To increase the stretch, use left hand on head to gently pull head sideways.


Levator Scapulae Stretch

Place right hand behind neck with elbow pointing toward ceiling, drop chin to chest and look down toward left hip (as shown). To increase the stretch, use left hand to gently pull head downward.


Chin Tuck

Gently glide your chin backwards so your ears align over your shoulders and your eyes remain level with the horizon. You should feel the muscles on the back of the neck lengthen and the neck gets taller. With your fist on your sternum (breastbone) your extended index finger should rest easily on your chin if aligned correctly.


Chin Tuck with rotation

Gently glide your chin backwards so your ears align over your shoulders and your eyes remain level with the horizon. You should feel the muscles on the back of the neck lengthen and the neck gets taller. With your fist on your sternum (breastbone) your extended index finger should rest easily on your chin if aligned correctly. Now rotate head toward affected side and hold. Think of increasing the length of the neck at the end range by performing very slight downward nods at the end of your range.


Lateral Neck Stretch

Grasp arm above wrist and pull downward and across body while gently tilting head.


Chest/Bicep Stretch

Lace fingers behind back and squeeze shoulder blades together. Slowly raise and straighten arms.


Lower Cervical/Upper Thoracic Stretch

Clasp hands together in front with arms extended. Gently pull shoulder blades apart and bend head forward.


Corner Stretch

Standing with feet shoulder width apart and one slightly in front of the other, facing a corner, place hands at chest level on either sides of corner; slowly shift weight onto front foot, until stretch is felt across chest. Repeat stretch with hands at head level and again with hands above head.


Backward Bend

Interlock fingers behind your neck for support. Slowly bend your head back and look up at the ceiling. Open and close your mouth to stretch your jaw, and then slowly come back up.


Upper Back Stretch

Step 1: Reach up overhead and slightly back with both arms.Step 2: Palms facing the ceiling, turn your thumbs forward, and take a deep breath.Step 3: Exhale, and lower your elbows as though you were putting them in your back pockets. Keep your shoulders and neck in a balanced position, with elbows at the vertical midline of your body.



Gluteus/Piriformis Stretch

Lie on your back with both knees bent slightly. To stretch the left buttock, grab your left knee with your left hand and bring it towards your right shoulder. It should at least come to the midline of your body. Then grab your left ankle with your right hand and twist it toward your right shoulder also. You should feel the stretch in your buttock area.


Hip Flexor (psoas) Stretch

To stretch the left psoas, kneel on the left knee with the right foot out in front and the knee bent to about 90 degrees. There are three steps to this exercise.1) Place the lower left leg slightly out to the side without turning the pelvis.2) Begin by shifting your weight backward so that your hip is behind your knee. Do a pelvic tilt in this position, that is, rock the pelvis backward to lift the pubic bone up toward your ribs and tuck the buttock under. Your rib cage should remain directly above your pelvis.3) While maintaining the pelvic tilt, push your hips forward but don’t leave your rib cage behind. Do not allow your low back to arch. Move forward until you feel a stretch in the front of your hip and/or thigh. To get more stretch, side bend your trunk away from the down leg, in this case bend to the right.

   

Clams

Lie on your side with the leg you want to exercise on top. Bend both knees and keep knees in line with trunk, or slightly forward. Lift the top the knee up while keeping the foot in contact with the bottom foot, then return down slowly. Do not go so high as to move the pelvis or the back.

   

Bridge

Lie on your back with your knees bent. Rock your pelvis back and forth to find your “neutral” position. This exercise may be more comfortable if performed with the pelvis rocked all the back into a “pelvic tilt” or flat back position. Keep enough tension in your abdominal muscles to prevent the back from moving. Push through your legs to lift your hips up as high as you can without arching your back. This exercise can be performed as a static hold, or up and down as repetitions. You should feel the muscles in your buttock and the back of your thighs working. It should not cause pain in the back and your back muscles should not be working hard.


Calf Stretch on Wall

Stand facing wall with both hands on wall & with one leg forward with a bent knee & the other leg back with knee straight, place a sock/towel under the arch of back foot (a); keep back foot’s heel on the floor & both feet pointing straight forward toward the wall; then lean into the wall until you feel a stretch in your calf; (b) repeat with back leg bent



Calf Stretch on Step

Standing on a step or a curb; keep uninvolved foot centered on step & place involved foot back off the edge of the step, but keeping the ball of foot on the step & knee straight; gently lower heel until a stretch is felt; repeat with bent knee


Supine Hamstring Stretch

Lying on back with both knees bent; hold back of one thigh with both hands; attempt to straighten knee until you feel a stretch in the back of thigh; it is not necessary for the knee to be completely straight to effectively stretch. Repeat with opposite leg.


Hamstring Stretch on Step

Stand with one foot/heel resting on step & knee straight; keeping back straight, lean forward at hips until you feel a stretch behind the thigh.


Seated Hamstring Stretch

With one leg straight and one leg bent, slowly bend forward from hips over outstretched leg.


Pretzel Stretch

Lie on back with both knees bent, cross one leg over the other and let knee fall out; bring both legs toward chest while pushing the top knee out/down, until a stretch is felt in buttock area; for an increase in stretch, place hand on outside of knee and gently push.


Hip Internal/External Rotator Stretch

Lie on back with both knees bent, bring one knee towards chest; now pull knee towards opposite shoulder; then use other hand to twist ankle toward the same shoulder.



Quad Stretch Standing

Standing on one leg, place other foot onto chair or table, keep knee below hip; keep a pelvic tilt to avoid
arching of low back and slowly bend knee of standing leg until stretch is felt in front of other thigh.


Supine Hip Flexor Stretch

Sit on end of table/surface & lay back down with both knees bent up to chest; hold one knee to chest & let the other leg drop down over edge of table/surface; hold; pull leg back up to chest & repeat with opposite leg.


Standing or Half Kneel Hip Flexor Stretch

(a) Standing with one foot on step/chair & other foot on floor; pelvic tilt, tighten abdominals & keep back straight; move hips/trunk forward toward foot on step until you feel a stretch in front of hip on standing leg or (b) kneeling with one leg forward repeat above.



Standing TFL Stretch

Standing with uninvolved leg crossed in front of involved leg; then lean hips toward involved leg & shoulders away from involved leg until a stretch is felt.; keep back straight & do not twist back


Half Kneeling Adductor Stretch

In a half kneel position (weight through one knee and the other leg bent with weight through foot) place forward foot out towards side of body; slowly move weight towards that leg until stretch is felt at inside of back leg.


Butterfly Stretch: Seated or Supine

Sitting or lying down with both legs bent in front; slowly push knees towards floor until a stretch is felt in inner thighs.



Hip Inward Rotation Stretch

Lay on your back with your knee bent and the opposite leg crossed over. Without allowing your pelvis or trunk to move, let your knee come across midline as far as possible until you feel a stretch. Vary the angle that the knee is bent to feel the tension in a different part of the hip.


Resisted Biceps Curl

Start with your arm at your side and a slight bend in your elbow. Bend your elbow using a free weight or elastic exercise band for resistance. Return gently to the starting position.


Resisted Triceps Extension

Start with your arm at your side and your elbow bent. Straighten your elbow while maintaining a static upper arm position. Return to the starting position. Use an elastic exercise band for resistance.

   

Quad/TFL Stretch

To stretch the right quad, lie on your left side. Bring your left knee up towards your chest and hold it with your left hand. While holding a pelvic tilt, bring your right leg in line with your body. Then bend your knee, grab your ankle with your right hand or use a towel if needed, and attempt to bring your heel to your buttock. Make sure your thigh stays in line with your body and doesn’t move forward. Then attempt to bring your right knee closer to the floor while still maintaining it aligned with your body and maintaining your pelvic tilt. You should feel the stretch in the front of the hip and thigh and the outside of the hip and thigh. Reverse instructions to stretch the left.


Straight Leg Raise

Sit on the floor with one knee bent and the leg to be exercised straight. Support your trunk with your hands. First pull your foot up towards your nose. Then tighten the front of the thigh (the quad) as tight as possible to make the knee very straight. Then keeping the leg very straight, lift the entire leg about 10-12 inches off the floor. When lowering the leg, make sure it stays straight so that the heel and the back of the knee hit the floor at the same time.

   

Standing Quad Stretch with Chair

Stand in front of a table or chair with your back to it. You may have to try various objects to find one that is the right height for you. First, do a pelvic tilt by rocking your pelvis backward to flatten your back. This should be done by using your abdominals to pull your pubic bone up toward your ribs and tucking your buttock under. Then, to stretch the left quad, bend the left knee and place the foot on the table or chair. Make sure that your knee remains directly under your hip and does not move forward or out to the side. Also make sure that you maintain the pelvic tilt. You should feel a gentle stretch in the front of the thigh. To increase the stretch, slowly bend your right knee to lower the left knee toward the floor and increase its bend, while still maintaining both the left knee position in relationship to the hip, and the pelvic tilt.


Gluteus Medius Wall slide

To strengthen in left gluteus medius, lie on your left side with your back up against a wall. Place a towel behind your left foot. Apply pressure against the towel with your heel. While maintaining this pressure, slide the entire leg up the wall and then slowly back down. Make sure that you do not allow your pelvis or back to move during the exercise.

Clams

Lie on your side with the leg you want to exercise on top. Bend both knees and keep knees in line with trunk, or slightly forward. Lift the top the knee up while keeping the foot in contact with the bottom foot, then return down slowly. Do not go so high as to move the pelvis or the back.

   

Heel Slide/Dig

Trunk supported; push heel into floor and hold for five seconds. Move heel progressively closer to buttock and then repeat.To gain knee flexion range (ROM) may assist with hand or towel while sliding heel closer to buttock.

   

Long-Sitting Hamstring Stretch

Preferably this exercise should be done on a bench or table. Sit on the bench so that the leg to be stretched is straight on the bench and the other leg hangs comfortably off the bench. Sit up as straight as possible then bend from your hip not from your back and attempt to bring your chest closer to the straight leg. Hold 30 seconds, relax into it.


Quad Set

Isometrically tighten front thigh muscle and press knee into floor. Hold for 5-10 seconds, relax, then repeat.


Self Patellar Inferior Glide

Cup patella with index and thumb from above. Lift and slide the knee cap downwards. Vary the position of your knee. Start straight and progress to bent positions.


Self Patellar Medial Glide

Cup patella with index and thumb from above. Lift and slide the knee cap downwards. Vary the position of your knee. Start straight and progress to bent positions.


Self Patellar Superior Glide

Cup your hands under the bottom of your knee cap. Lift and slide the patella up towards your body. Try with your knee at different angles.


Self Patellar Medial Tilt

Place the heel of your hand on the inside half of your knee cap. Push into the knee and feel the outside edge lift up. Try in different angles.


Short Arc Quad

Use a pillow, bolster or edge of a chair behind your knee. Press the back of your knee down and slowly raise your heel until the leg is straight. Lower down slowly and repeat.

   

Wall Slide (for knee range of motion)

Lie on your back as close to a wall as you can. Start with the affected leg straight. Slowly slide it down the wall until full range of motion is achieved. Slowly slide it up to the straight position. This is a good exercise post-op with swelling and to get early range of motion.

   

Ball Squat

Place ball in small of back and feet out in front of ball. Tighten your abdominals, press into the ball lightly and slowly. Bend your knees up to approximately 60 degrees. Straighten up and repeat.You can also do this with one leg (tip for balance with other leg). Keep pelvis level.Holding hand weights is another way to progress difficulty.


Heel Raise-Two Legged

Stand with both knees straight. Keep your weight over your toes as you elevate your body. Raise up as high as is comfortable. Repeat up to 30 times with good form.


Calf Stretch-Knee Bent (Soleus)

Place one foot back behind you and toe in. Let your knee bend as you press into the wall, while keeping your heel in contact with the ground. Feel stretch in Achilles area (not a pinch in the front of the ankle). Relax into stretch and 30 seconds and repeat during day.


Calf Stretch-Knee Straight (Gastrocnemius)

Place one foot back from the wall. Lean into wall with your knee straight and your heel in contact with the ground. Take some of the weight on the front foot or as is comfortable. Feel stretch in higher calf. Relax into stretch for 30 seconds and repeat during the day.


Wall Sit

With feet shoulder width apart and away from the wall, lean back against wall with your trunk flat and shoulders down and back. Slowly slide down wall to approximately 1/3 (60 degrees) squat. Return up to both knees straight. Repeat. 20-40/set or stay in squat position isometrically for 20-60 seconds and repeat.


Wipers

Sit with heels on the floor directly under your knees. Rotate your feet in and out while lightly pushing the balls of all toes into the floor. Repeat. Try on tile with socks to make this exercise easier.

   

Standing Knee Press

Bend knees without lifting heels up, making sure to track the front of the knee over the 2nd toe (the one next to the big toe). Press toes into the floor as you straighten your knees back up.

   

Supine Active Hamstring stretch

Lie on your back with both knees bent. Bring one knee towards your chest only to the point before your back begins to flatten into the ground. Hold the thigh behind the knee with both hands. Attempt to straighten the leg without moving the thigh until you feel a moderate stretch in the back of your thigh.


Gluteus/Piriformis Stretch

Lie on your back with both knees bent slightly. To stretch the left buttock, grab your left knee with your left hand and bring it towards your right shoulder. It should at least come to the midline of your body. Then grab your left ankle with your right hand and twist it toward your right shoulder also. You should feel the stretch in your buttock area.


Calf Stretch on Wall

Stand facing wall with both hands on wall & with one leg forward with a bent knee & the other leg back with knee straight, place a sock/towel under the arch of back foot (a); keep back foot’s heel on the floor & both feet pointing straight forward toward the wall; then lean into the wall until you feel a stretch in your calf; (b) repeat with back leg bent



Calf Stretch on Step

Standing on a step or a curb; keep uninvolved foot centered on step & place involved foot back off the edge of the step, but keeping the ball of foot on the step & knee straight; gently lower heel until a stretch is felt; repeat with bent knee


Supine Hamstring Stretch

Lying on back with both knees bent; hold back of one thigh with both hands; attempt to straighten knee until you feel a stretch in the back of thigh; it is not necessary for the knee to be completely straight to effectively stretch. Repeat with opposite leg.


Hamstring Stretch on Step

Stand with one foot/heel resting on step & knee straight; keeping back straight, lean forward at hips until you feel a stretch behind the thigh.


Seated Hamstring Stretch

With one leg straight and one leg bent, slowly bend forward from hips over outstretched leg.


Pretzel Stretch

Lie on back with both knees bent, cross one leg over the other and let knee fall out; bring both legs toward chest while pushing the top knee out/down, until a stretch is felt in buttock area; for an increase in stretch, place hand on outside of knee and gently push.


Hip Internal/External Rotator Stretch

Lie on back with both knees bent, bring one knee towards chest; now pull knee towards opposite shoulder; then use other hand to twist ankle toward the same shoulder.



Quad Stretch Standing

Standing on one leg, place other foot onto chair or table, keep knee below hip; keep a pelvic tilt to avoid
arching of low back and slowly bend knee of standing leg until stretch is felt in front of other thigh.


Supine Hip Flexor Stretch

Sit on end of table/surface & lay back down with both knees bent up to chest; hold one knee to chest & let the other leg drop down over edge of table/surface; hold; pull leg back up to chest & repeat with opposite leg.


Standing or Half Kneel Hip Flexor Stretch

(a) Standing with one foot on step/chair & other foot on floor; pelvic tilt, tighten abdominals & keep back straight; move hips/trunk forward toward foot on step until you feel a stretch in front of hip on standing leg or (b) kneeling with one leg forward repeat above.



Standing TFL Stretch

Standing with uninvolved leg crossed in front of involved leg; then lean hips toward involved leg & shoulders away from involved leg until a stretch is felt.; keep back straight & do not twist back


Butterfly Stretch: Seated or Supine

Sitting or lying down with both legs bent in front; slowly push knees towards floor until a stretch is felt in inner thighs.



Hip Inward Rotation Stretch

Lay on your back with your knee bent and the opposite leg crossed over. Without allowing your pelvis or trunk to move, let your knee come across midline as far as possible until you feel a stretch. Vary the angle that the knee is bent to feel the tension in a different part of the hip.


Acute Calf Stretch

When weight bearing is painful or restricted. Use a towel while long-sitting around your forefoot. Gently pull foot back towards you. Relax calf and feel mild stretch without pain. Hold for 30 seconds.


Bilateral Calf Stretch

For acute strains and protected weight bearing. Place both feet together and away from the wall. Toe in slightly. Lean into the wall, bending at the ankles with your knees straight. Feel a stretch in the upper calf and gently hold for 30 seconds. You can also bend your knees in the same position and feel it stretch in the Achilles area.


Resisted Plantarflexion

With a towel or band around your forefoot, point toes down. Let your foot come back slowly as far as comfortable. Repeat.


Towel Scrunch

Place a towel on the floor. While sitting, place your heel off the towel and gather the towel up under your foot by grasping with your toes. This works best on a smooth surface floor. As you progress, you can add a weight to the far end of the towel to increase resistance.


Seated Calf Raise

Press down on thighs while pushing forefoot into floor, hence elevating heels. Repeat.


Calf Stretch-Knee Bent (Soleus)

Place one foot back behind you and toe in. Let your knee bend as you press into the wall, while keeping your heel in contact with the ground. Feel stretch in Achilles area (not a pinch in the front of the ankle). Relax into stretch and 30 seconds and repeat during day.


Calf Stretch-Knee Straight (Gastrocnemius)

Place one foot back from the wall. Lean into wall with your knee straight and your heel in contact with the ground. Take some of the weight on the front foot or as is comfortable. Feel stretch in higher calf. Relax into stretch for 30 seconds and repeat during the day.


Wipers

Sit with heels on the floor directly under your knees. Rotate your feet in and out while lightly pushing the balls of all toes into the floor. Repeat. Try on tile with socks to make this exercise easier.

   

Resisted Wipers — Supination

Sit with both feet flat on the ground, shoulder width apart. Put both fists between your knees to stabilize them. Pivot on your heels and bring your big toes close together. Your big toes should be as close as possible to the ground. Use an elastic band wrapped around the inside of your forefoot and anchored to a heavy object laterally (to the outside) to increase resistance. Normal strength would be 40 repetitions easily with a blue theraband.

   

Resisted Wipers — Pronation

Sit with both feet flat on the ground, shoulder width apart. Put both fists between your knees to stabilize them. Pivot on your heels, bringing your big toes far apart. Your big toes should be as close as possible to the ground. Use an elastic band wrapped around the outside of your forefoot and anchored to a heavy object medially (to the inside) to increase resistance. Normal strength would be 40 repetitions easily with a blue theraband.

   

Heel Raise-Two Legged

Stand with both knees straight. Keep your weight over your toes as you elevate your body. Raise up as high as is comfortable. Repeat up to 30 times with good form.


Calf Stretch on Step

Standing on a step or a curb; keep uninvolved foot centered on step & place involved foot back off the edge of the step, but keeping the ball of foot on the step & knee straight; gently lower heel until a stretch is felt; repeat with bent knee


Plantar fascia Stretches

a. Tennis ball stretch: While sitting, roll your arch/bottom of foot over a golf ball, tennis ball, or any other type of small ballb. Seated self stretch/massage: While sitting & holding your foot with both ankle & toes pulled up toward knee, perform massage to the arch region of your foot

   

Achilles/Arch Stretch

Position your foot against the wall with your heel on the floor. Slowly bend your knee until a stretch is felt in the Achilles and/or arch.


Subtalar joint – lateral glide

While sitting, cross the involved leg over the other. Place the heel of your hand on the top side of your heel (calcaneus). Push the heel down towards the floor as you stabilize the front of your ankle with the other hand.


Supine Active Hamstring stretch

Lie on your back with both knees bent. Bring one knee towards your chest only to the point before your back begins to flatten into the ground. Hold the thigh behind the knee with both hands. Attempt to straighten the leg without moving the thigh until you feel a moderate stretch in the back of your thigh.


Gluteus/Piriformis Stretch

Lie on your back with both knees bent slightly. To stretch the left buttock, grab your left knee with your left hand and bring it towards your right shoulder. It should at least come to the midline of your body. Then grab your left ankle with your right hand and twist it toward your right shoulder also. You should feel the stretch in your buttock area.


Single Knee To chest

Lie on your back with both knees bent. Grab one leg behind the knee. Bring it up towards the same armpit. This is a more natural movement than forcing it straight up toward the chest. You should feel the stretch in the buttock and/or low back. Repeat on the opposite side.


Double Knee To Chest

Lie on your back with both knees bent. Grab one leg behind the knee and bring it up towards the chest. Then bring the other knee along side it. Hold behind the knees and pull them towards the chest allowing the buttock to lift slightly off the ground. You should feel the stretch in the low back and perhaps in the buttocks. When finished, return one leg at a time to the start position.


ProneOnElbows

Lie on your stomach to begin the exercise. Get your elbows underneath you and push up onto the elbows. Make sure the elbows are directly under the shoulders. Push through your elbows as though you wanted to make the upper arms long so that the shoulder blades don’t cave in. Allow the low back and buttock muscles to relax and the belly to sag toward the floor.


Hip Flexor (psoas) Stretch

To stretch the left psoas, kneel on the left knee with the right foot out in front and the knee bent to about 90 degrees. There are three steps to this exercise. 1) Place the lower left leg slightly out to the side without turning the pelvis. 2) Begin by shifting your weight backward so that your hip is behind your knee. Do a pelvic tilt in this position, that is, rock the pelvis backward to lift the pubic bone up toward your ribs and tuck the buttock under. Your rib cage should remain directly above your pelvis. 3) While maintaining the pelvic tilt, push your hips forward but don’t leave your rib cage behind. Do not allow your low back to arch. Move forward until you feel a stretch in the front of your hip and/or thigh. To get more stretch, side bend your trunk away from the down leg, in this case bend to the right.

   

Bridge

Lie on your back with your knees bent. Rock your pelvis back and forth to find your “neutral” position. This exercise may be more comfortable if performed with the pelvis rocked all the back into a “pelvic tilt” or flat back position. Keep enough tension in your abdominal muscles to prevent the back from moving. Push through your legs to lift your hips up as high as you can without arching your back. This exercise can be performed as a static hold, or up and down as repetitions. You should feel the muscles in your buttock and the back of your thighs working. It should not cause pain in the back and your back muscles should not be working hard.


Functional Squat

Before beginning this exercise, make sure you are standing in proper alignment as instructed by your therapist. Keep a little tension or bracing of your abdominals to help maintain your position. Bring your feet apart so that you have a wide base of support. Hold a wand up against your back. There should be a small space between your low back and the wand. As you perform the exercise, this space should not get bigger or smaller. Bend your knees first, then hinge from your hips so that your buttock sticks out behind you. As you become more comfortable with the exercise, you can bend the knees and the hips simultaneously. Your knees should stay in line with your second toe (or the center of your foot) but should not extend out in front of the toes. The relationship between the wand and your back should not change. To come back up to standing, push through your legs and squeeze your buttock. Again the wand/back relationship remains constant.

   

Long-Sitting Hamstring Stretch

Preferably this exercise should be done on a bench or table. Sit on the bench so that the leg to be stretched is straight on the bench and the other leg hangs comfortably off the bench. Sit up as straight as possible then bend from your hip not from your back and attempt to bring your chest closer to the straight leg. Hold 30 seconds, relax into it.


Contact Paulseth & Associates Physical Therapy

A Paulseth & Associates Physical Therapy Staff Member is ready to assist you with your physical therapy needs. If you need immediate assistance, call us - 310-286-0447