NERVE MOBILIZATION EXERCISES
Differences between Acupuncture & Dry Needling
Frequently Asked Questions between these two techniques.
Proper way to transfer from sitting to lying and to standing.
Also demonstration about proper body mechanics in washing face, brushing teeth, washing dishes, dressing and lifting.
Nerve Mobilization Exercises for the Arms and Legs
These exercises help you to mobilize the nerves from your neck and lower back with slider and tensioner types.
These fundamental exercises are useful after acute injuries or after cast removal.
You can activate or “flex” your muscles without much joint movement. Both upper and lower limbs joints are listed.
These exercises are useful to decrease Dizziness and improve Balance. Also useful for after a concussion.
Adaptation works on your eye-head movements
Habituation works on the rest of your body.
Neck Strengthening Exercises – Isometrics with gentle resistance.
Postural Strengthening Exercises
1. Neck/Shoulder blade Retractions
2. Prone Extension
3. Reverse Fly
Forward Head Posture – most common postural problem associated with computer and device usage. Develop awareness to avoid excessive slouching and load on your back.
Lumbar ( Lower Back) Stretches – Useful for decreasing tension and load on your back.
1. Single Knee to Chest
2. Figure 4
3. Knee to Opposite Shoulder
4. QL stretch
Lumbar ( Lower Back) Core Strengthening Exercises – useful for decrease strain and protect your back. “McGill Big 4”
1. Modified Curl-up
2. Front Plank
3. Side Plank
Sacroiliac Joint dysfunction & Exercises.
Most commonly found SI problem with rotation of the ilium.
2. Neck and Shoulder Blade Retractions
Global Core Stabilization Exercises – Progression of the core exercises from basic to advanced levels. Please remember to engage the deep core stabilizers prior to doing any of these exercises.
Lumbar Flexion Exercises – Most commonly used with low back pain due to degeneration/bone spurs and slipping of the vertebrae
1. Double Knee to Chest
2. Seated Flexion/Bend
3. Posterior Pelvic Tilts
Deep Core Stabilization Exercises – useful as the basis for other advanced core exercises and to protect our back.
1. Pelvic Floor “Kegel” Exercises
2. Transverse Abdominis “TA” Exercise
3. Multifidus Exercises
TMJ Jaw Disorders and Exercises
1. Proper Posture
2. Tracking in Opening/Closing
3. Isometric Strengthening – Deviation Correction
Shoulder ROM/ Flexibility Exercises – Useful for Rotator Cuff Tendonitis & Frozen Shoulder.
1. Table Slides
2. Stick Exercises
3. Wall Slides
Shoulder Strengthening Exercises Using Resistance Band
1. Forward Flexion
5. External Rotation
6. Internal Rotation
Elbow ROM/Flexibility Exercises & Strengthening Exercises
Wrist Strengthening Exercises – Useful to build up general strength of your wrist
3. Radial Deviation
4. Ulnar Deviation
Finger & Thumb ROM/Flexibility Exercises & Strengthening Exercises
Hip ROM/Flexibility Exercises – maintaining flexibility of muscles attached to the hip region
5. Internal & External Rotation
6. Quads & Hamstrings
Hip Strengthening Exercises – Useful for general weakness & Joint Arthritis
1. SLR / Flexion
2. Bridging / Extension
5. Internal & External Rotation
Knee ROM/Flexibility Exercises – increase/maintain proper flexibility of your knee
Knee Strengthening Exercises – General strengthening from low to higher level. Good for arthritis, meniscal and ligamentous strain.
1. Lying position
2. Standing position
3. Hip Strengthening
Ankle ROM/Flexibility & Strengthening Exercises – Useful after ankle sprain and injuries.
Ankle Advanced Strengthening & Plyometrics
– to increase balance, agility and power
1. Balance Exercises
2. Full body weight dips
3. Plyometric Jumping