EXERCISES INFORMATION & LINKS

Click on the Photos to take you to the video Links

DRY NEEDLING

TRANSFERS & BODY MECHANICS

DN vs Acupuncture

Differences between Acupuncture & Dry Needling

Frequently Asked Questions between these two techniques.

Transfers and body mechanics

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.

NECK (Cervical Spine) & POSTURE

Neck Isometric Strengthening

Neck Strengthening Exercises – Isometrics with gentle resistance.

1. Flexion

2. Extension/Retraction

3. Side-Bends

4. Rotations

Postural Exercises

Postural Strengthening Exercises

1. Neck/Shoulder blade Retractions

2. Prone Extension

3. Reverse Fly

Forward Head Posture

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) & SACROILIAC (SI) JOINT

Lumbar Stretches

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

McGill Big 4

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

4. Birddog

SI and Misalignment

Sacroiliac Joint dysfunction & Exercises.

Most commonly found SI problem with rotation of the ilium.

1. Single-Knee-to-Chest

2. Neck and Shoulder Blade Retractions

Lumbar Extension Exs

Lumbar Extension Exercises – Most commonly used for disc bulge/herniation

1. Standing Extension

2. Lazy Push-up

Screen Shot 2019-10-05 at 4.07.13 PM

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 Exs

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

Screen Shot 2019-09-29 at 9.56.20 PM

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 ( TemporoMandibular Joint) Jaw

TMJ Exs

TMJ Jaw Disorders and Exercises

1. Proper Posture

2. Tracking in Opening/Closing

3. Isometric Strengthening – Deviation Correction

 

SHOULDER, ELBOW, WRIST & FINGERS

Shoulder ROM Exs
Shoulder Strengthening Exs
Elbow ROM & Strengthening

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

2. Extension

3. Abduction

4. Adduction

5. External Rotation

6. Internal Rotation

Elbow ROM/Flexibility Exercises & Strengthening Exercises

1. Flexion

2. Extension

3. Supination

4. Pronation

Wrist Strengthening Exs

Wrist Strengthening Exercises – Useful to build up general strength of your wrist

1. Flexion

2. Extension

3. Radial Deviation

4. Ulnar Deviation

5. Pronation

6. Supination

 

Finger ROM & Strengthening Exs

Finger & Thumb ROM/Flexibility Exercises & Strengthening Exercises

 

1. Flexion

2. Extension

3. Abduction

4. Adduction

 

HIP

Hip ROM Stretches Exs

Hip ROM/Flexibility Exercises – maintaining flexibility of muscles attached to the hip region

1. Flexion

2. Extension

3. Abduction

4. Adduction

5. Internal & External Rotation

6. Quads & Hamstrings

Hip Strengthening Exs

Hip Strengthening Exercises – Useful for general weakness & Joint Arthritis

1. SLR / Flexion

2. Bridging / Extension

3. Abduction

4. Adduction

5. Internal & External Rotation

KNEE

Knee ROM Exs

Knee ROM/Flexibility Exercises – increase/maintain proper flexibility of your knee

1. Flexion

2. Extension

Knee Strengthening Exs

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

Ankle  ROM Strengthening Exs

Ankle ROM/Flexibility & Strengthening Exercises – Useful after ankle sprain and injuries.

1. Dorsiflexion

2. Plantarflexion

3. Inversion

4. Eversion

 

Ankle Advanced Strengthening

Ankle Advanced Strengthening & Plyometrics

– to increase balance, agility and power

1. Balance Exercises

2. Full body weight dips

3. Plyometric Jumping