Exercises

 
 

A

Abdominal Preparation

Abductor Stretch in Supine Theraband

Achilles and Plantarfascia Stretch Standing

Adductor Stretch - Side bend with foot on chair

Adductor Stretch - Side lunge with foot on chair

Adductor Stretch - Side lunge, level 2

Adductor Stretch - Side kneeling

Ankle Series - Heel raises, arms down

Arabesque Series - Level 1

Arabesque Series - Level 2

Arabesque Series - Level 3 with weights

Arm Openings with Theraband - One leg stance

Arm Openings - Supine, diagonal view

Arm Openings - Supine

Arm Scissors - Supine, diagonal view

Arms Over Head - Level 1

Arms Over Head - Level 2

Arms Over Head - Supine, diagonal view

Assisted Roll-Up - Level 1

Assisted Roll-Up - Level 2

 

B

Back - Amber Series 1

Back - Amber Series 2

Back - Sapphire Series 1

Back - Sapphire Series 2

Back - Ruby Series 1

Back - Ruby Series 2

Back - Ruby Series 3

Back - Emerald Series 1

Back - Emerald Series 2

Back - Emerald Series 3

Back - Diamond Series 1

Back - Diamond Series 2

Back - Diamond Series 3

Back Extension - Arms behind back, prone

Back Flexion - Levels 1 to 4, supine

Back Stretch Variations - Squat

Bad Posture - Sitting crossed leg variations

Bad Posture - Sitting perched and forward lean

Biceps Curl with Theraband - Quads strengthening in half kneeling

Bow and Arrow

Bow and Arrow - Top leg crossed over

Bow and Arrow - With weight, level 1

Bow and Arrow - With weight, level 2

Breastbone Hover - Prone, hands under forehead

Breastbone Hover - Prone, leg extension, levels 1 to 4

Breastbone Hover - Level 1

Breastbone Hover - Prone, level 2

 

C

Calf and Hamstring Stretch - Inverted V stretch

Calf and Hamstring Stretch - Forward bend with blocks

Calf Stretch - Downward dog

Childs Pose - Variations

Clam - Level 2

Cobra - Levels 1 and 2

Cocoon

Crocodile - Level 1

Crocodile - Level 2

 

D

Dagger with Theraband - Side lunge

Deep Neck Flexor - Control and education, supine

Deep Neck Flexor - Level 2

Deep Neck Flexor - Roller, levels 1 and 2 sitting

Diaphragmatic Breathing - Supine

 

E

Elbow - Flexion and extension, standing (arm to side)

Elbow - Flexion and extension, standing (arm in air)

 

F

Foot Series - Forward stride with arms down

Foot Series - Forward stride with arms in air

Foot Series - Levels 1 and 2

Forward Plough with Theraband - Half kneeling

Forward Stride Series - Level 1

Forward Stride Series - Level 2

Forward Stride and Lunge - Heels raised

Four Point Kneeling - Back arch

Four Point Kneeling - Knee hover, levels 1 and 2

Four Point Kneeling - Bent knee hover, levels 1 to 3

Four Point Kneeling - Cat curl

Four Point Kneeling - Leg extension, levels 1 and 2

Four Point Kneeling - Shoulder flexion

Four Point Kneeling - Superman

Four Point Kneeling - Threading

 

G

Gastrocnemius Stretch - Correct and wrong, standing

Gluteal Stretch - Standing

Gluteal Stretch - Levels 1 and 2, sitting

Good and Bad Postures - Sitting perch and slouch variations

Good Posture - Sitting, level 1

Good Posture - Sitting roll-up with breastbone control

Good Posture - Sitting roll-up with candle on head

Good Posture - Sitting roll-up with arms stretched out

H

Hamstring and Calf Stretch - Standing, forward bend and rotation

Hamstring and Calf Stretch with Theraband - Supine, level 1

Hamstring and Calf Stretch with Theraband - Supine, level 2

Hamstring - Eccentric strengthening Swiss ball

Heel lift - Standing with one foot on a chair

Heel Raises - Gastrocnemius strengthening

Hip Adductor Lift - Roller

Hip Adduction With Blocks - Level 1

Hip Adduction With Blocks - Level 2

Hip Circles - Supine

Hip Donkey Kick - Level 1

Hip Donkey Kick - Level 2

Hip Flexor Stretch - Levels 1 to 3, lunge on the floor

Hip Flexor Stretch - Level 4, lunge on the floor

Hip Flexor Stretch - Levels 1 to 4, over the edge of bed

Hip Flexor Stretch - With hip rotations, prone

Hip Flexor Stretch - Variations

Hip Scissors with Blocks - Side lying

Hip Twist - Level 1

Hip Twist - Level 2

Hip Twist - Level 3

Hip Twist - Level 4

Hundreds - Levels 1 to 3

Hundreds - Levels 4 to 6

 

J

Jumping - Foot on a block

 

K

Knee Extension - Sitting

 

L

Ladies Push-Up - Correct and wrong

Lads Stretch on Wall - Levels 1 and 2

Lateral Stretch with Theraband - Supine

Leg Circles - Supine, level 1

Leg Circles - Supine, level 2

Leg Extension - Prone, levels 1 to 3

Leg Extension - Prone, levels 1 and 2

Lunge Series - Level 1, weights in air

Lunge Series - Levels 1 and 2, shoulder extension with theraband

Lunge Series - Levels 1 and 2, weights to your shoulder

Lunge Series - Levels 1 and 2

Lunge Stretch - Levels 1 to 3

Lunge Stretch - Levels 1 and 3

 

M

Mens' Push-Up Series

Mermaid - Threading variations, level 1

Mermaid Variations A - Level 1

Mermaid Variations B - Level 1

Mermaid Variations B - Level 2

Mermaid Variations C - Level 2

Mid-Back Series - Abdominals, table-top with arm weights

Mid-Back Series - Level 3, elbow flexion and extension

Mid-Back Series - Level 3, arm openings

Mid-Back Series - Levels 1 to 4, shoulder flexion

Mid-Back Series - Shoulder abduction, raised legs

Mid-Back Series - Levels 2 and 3, shoulder flexion with weights

Mid-Back Series - Shoulder flexion

Mid-Back Series - Level 1, shoulder press

Mid-Back Series - Table-top elbow flexion with a weight

 

O

Oblique Preparation - Level 1

Oblique Twist - Level 1

Oblique Twist - Level 2

Oblique Twist - Level 3, supine

Oblique Twist - Level 4

Offering Forward - Theraband

Offering with Theraband - half kneeling

One Leg Stance - Hitched hip, correct and wrong

One Leg Stance - Hitched hip with weights

One Leg Stance - Hitched hip

One Leg Stance - knee flexion and extension, diagonal

One Leg Stance - knee flexion and extension

One Leg Stretch - Level 1

One Leg Stretch - Level 2

One Leg Stretch - Supine with pointed foot

 

P

Pectoralis Stretch - Standing with a straight arm

Pectoralis Stretch - Standing with bent elbow

Pelvis Neutral Illustrations - Supine

Piriformis Stretch - Levels 1 to 4, supine

Piriformis Stretch - Levels 1 and 2, sitting

Piriformis Stretch Variations - With body twist, supine

Plank Series - Hip flexion and extension

Plank - Single leg series

Plank Series - Levels 1 and 2, Swiss ball

Plank Series - Level 2, Swiss ball

Plank Variations

Plank - Level 2

Plank - Level 3

Plank on Forearms - Level 2

Plies - First position

Plies - Second position

Plies with Heels Raised - First position

P (cont.)

Plough Back on Knees - Theraband

Plough Back - Theraband

Plough with Theraband - Forward stride, level 1

Plough with Theraband - Lunge series, level 1

Plough with Theraband - Lunge series, level 2

Plough with Theraband - One Leg Stance

Puppy Position - Scapulae setting

Push-Up - Against wall

 

R

Rainbow

Rainbow with Weight - Legs stacked

Reverse Step-Up - Levels 1 to 3

Reverse Step-Up - Level 1

Roll Down - Levels 1 to 3

Roll Down - Levels 4 to 6

Roll Down - Mobilization, sitting

Roller - Deep neck flexor, standing, strengthening

Roller - Squat (side-view)

Roller - Abdominal and oblique preparation

Roller - Arm openings

Roller - Arm scissors

Roller - Back flexion stretch

Roller - Calf series

Roller - Deep neck flexor control, standing

Roller - Diamond, levels 1 and 2

Roller - Gastrocnemius strengthening

Roller - Gluteal stretch, sitting

Roller - Hip flexor and tibial anterior release

Roller - Iliotibial band release

Roller - Lunge series, levels 1 and 2

Roller - Lunge series, levels 1 to 4

Roller - Lunge series, levels 3 and 4

Roller - Mermaid series, levels 1 and 2

Roller - Mermaid series, level 2

Roller - Oblique twist, levels 1 and 2, sitting

Roller - Plank series

Roller - Raised legs, hip adduction and abduction

Roller - Roll down, levels 1 to 3, sitting

Roller - Shoulder bridge, levels 1 to 3

Roller - Shoulder bridge series

Roller - Single leg stretch, level 2, supine

Roller - Soleus strengthening, standing

Roller - Squat, correct and wrong

 

S

Scapulae Isolation - Single arm with a weight

Scapulae Setting - On all fours, level 1

Scapulae Setting - On all fours, level 2

Scissors - Level 4

Scissors - Toe touch, level 1

Shoulder - Medial and lateral rotation, level 1, standing

Shoulder - Medial and lateral rotation, level 2, supine

Shoulder - Rowing, standing

Shoulder Abduction - With a weight, palm facing down

Shoulder Abduction - Palm facing up, single arm

Shoulder Bridge - Level 1

Shoulder Bridge - Level 2, shoulder flexion with weights

Shoulder Bridge - Levels 1 and 2

Shoulder Bridge - Levels 2 to 4

Shoulder Flexion - Standing, levels 1 and 2

Shoulder Flexion - Standing, single arm

Shoulder Flexion and Extension - Supine, single arm

Shoulder - Rowing with single arm, standing

Side Kick - Level 3

Side Bend - Level 1, standing

Side Bend - Level 2, standing

Side Kneeling - Levels 1 and 2, hip abduction

Side-Lying - Lift and lower, level 3

Side-Lying - Lift and lower, level 4

Side-Lying A - Bend and stretch, level 1

Side-Lying A - Lift and lower, level 1

Side-Lying B - Bend and stretch, level 1

Side-Lying B - Lift and lower, level 1

Side Plank Series - Bottom leg lift, level 1

Side Plank Series - Bottom leg lift, level 2

Side Plank Series - Top leg lift, levels 1 to 4

Side Plank Series - Top leg lift, levels 2 to 4

Side Plank Series - Advanced

Side Kick - Levels 1 to 3

Side Step-Up - Onto a block, arms in the air

Sit to Stand - Level 1

Soleus and Achilles - Strengthening, standing

Spine Extension Variations - Prone

Spine Extension Variations - Standing

Spine Imprint - Supine

Squat - Heels raised

Step Up and Over - On a block

Swimming - Levels 1 and 2

Swimming - Levels 3 and 4

 

T

Threading - Level 1, diagonal

Threading - Level 2