Exercise database

  1. 1
    1st Ray Seated (PDF)
  2. 2
    1st Ray Standing (PDF)
  3. 3
    1st Ray Walking with Theraband (PDF)
  4. 4
    2 Strap Hamstring Belt Stretch (PDF)
  5. 5
    3 Way SI/Piriformis (PDF)
  6. 6
    5 Way Hamstring Belt Stretch (PDF)
  7. 7
    A.M. Yoga (PDF)
  8. 8
    Alternating Upper/Lower Extremities (PDF)
  9. 9
    Ankle Inversion/Eversion with Theraband (PDF)
  10. 10
    Ankle Plantarflexion, Dorsiflexion and Eversion with Theraband (PDF)
  11. 11
    Ankle Roll Ups (PDF)
  12. 12
    Arch Wind Up (PDF)
  13. 13
    Arm Reaches on Foam Roller (PDF)
  14. 14
    Baby Cradle (PDF)
  15. 15
    Back Program: Strengthening (PDF)
  16. 16
    Back Program: Stretches (PDF)
  17. 17
    Ball of Fire (PDF)
  18. 18
    Baseball Steps (PDF)
  19. 19
    Biceps Corkscrew (PDF)
  20. 20
    Biceps/Triceps with Theraband (PDF)
  21. 21
    Blind Frog (PDF)
  22. 22
    Body Mechanics (PDF)
  23. 23
    Bridge Block Sequence (PDF)
  24. 24
    Bridges on Physioball (PDF)
  25. 25
    Bridges X3 (PDF)
  26. 26
    Bridges x7 (PDF)
  27. 27
    Buddha (PDF)
  28. 28
    Butt Kicks (PDF)
  29. 29
    Butt up the Wall (PDF)
  30. 30
    Camel at Wall (PDF)
  31. 31
    Cat-Camel (PDF)
  32. 32
    Cervical Traction with Foam Roller (PDF)
  33. 33
    Chalk Circles (PDF)
  34. 34
    Chest Opener on Foam Roller (PDF)
  35. 35
    Chin Tuck (PDF)
  36. 36
    Christina's World (PDF)
  37. 37
    Clamshell (PDF)
  38. 38
    Compass Steps (PDF)
  39. 39
    Confusion (PDF)
  40. 40
    Crab (PDF)
  41. 41
    Crab Modified (PDF)
  42. 42
    Crabwalk with Theraband (PDF)
  43. 43
    Cradle "L" Piriformis Stretch (PDF)
  44. 44
    Crazy Legs (PDF)
  45. 45
    Crunches (PDF)
  46. 46
    D1 Flexion/Extension, D2 Flexion/Extension with Dumbell (PDF)
  47. 47
    D2 with Theraband (PDF)
  48. 48
    Dead Bug (PDF)
  49. 49
    Dead Bug on Foam Roller (PDF)
  50. 50
    Dinapoli Squeeze (PDF)
  51. 51
    Dipping Bird (PDF)
  52. 52
    Disco Diagonals (PDF)
  53. 53
    Doming (PDF)
  54. 54
    Donkey Kicks (PDF)
  55. 55
    Doorway Stretch/Corner Lean (PDF)
  56. 56
    Doorway/Corner Stretch (PDF)
  57. 57
    Down Dog (PDF)
  58. 58
    Eagle (PDF)
  59. 59
    Eagle Legs
  60. 60
    Eccentric Box Drops (PDF)
  61. 61
    Egyptian Dancer (PDF)
  62. 62
    Empty Can (PDF)
  63. 63
    Extended Toe Stretch (PDF)
  64. 64
    External Door Rotation (PDF)
  65. 65
    External Rotation at the Door (PDF)
  66. 66
    External Rotation of the Shoulder with Theraband (PDF)
  67. 67
    External Rotation Overhead (PDF)
  68. 68
    Finklestein's Thumb Stretch (PDF)
  69. 69
    Five Way Wrist (PDF)
  70. 70
    Flat Palm External Rotation (PDF)
  71. 71
    Flutterkick on Physioball (PDF)
  72. 72
    Foam Roller Pull/Push/Bend/Twist (PDF)
  73. 73
    Forward Bend (PDF)
  74. 74
    Four Way Wrist Stretch (PDF)
  75. 75
    Frog (PDF)
  76. 76
    Full Spine Stretch (4 Positions) (PDF)
  77. 77
    Glass Twist (PDF)
  78. 78
    Globetrotter (PDF)
  79. 79
    Glut Med At the Wall (PDF)
  80. 80
    Hamstring Belt Stretch X3 (PDF)
  81. 81
    Hamstring Curls with Physioball (PDF)
  82. 82
    Hamstring Curls with Theraband (PDF)
  83. 83
    Hamstring Frisk (PDF)
  84. 84
    Hamstring Frisk Modified (PDF)
  85. 85
    Happy Hands (PDF)
  86. 86
    Heel Raises (PDF)
  87. 87
    Heel Slides (PDF)
  88. 88
    High March (PDF)
  89. 89
    Hitchhiker (PDF)
  90. 90
    Horse Paw (PDF)
  91. 91
    Hot Potato (PDF)
  92. 92
    Interlaced Bridge (PDF)
  93. 93
    Interlaced Finger Breath (PDF)
  94. 94
    Interlaced Hands Behind Back (PDF)
  95. 95
    Internal Rotation of the Shoulder with Theraband (PDF)
  96. 96
    Internal Rotation Stretch with Strap (PDF)
  97. 97
    IT Band Roll Out on Foam Roller (PDF)
  98. 98
    Jeannie in the Corner (PDF)
  99. 99
    Jim Dandy (PDF)
  100. 100
    Knee Program (PDF)
  101. 101
    Kneeling Hip Flexor "C" (PDF)
  102. 102
    Kneeling Hip Flexor Stretch 3 points (PDF)
  103. 103
    Kneeling Soleus Stretch (PDF)
  104. 104
    Kneeling/Bent Over Rows (PDF)
  105. 105
    Lat Pull Downs with Theraband (PDF)
  106. 106
    Lat Stretch on Table (PDF)
  107. 107
    Lat/Bicep Pullback (PDF)
  108. 108
    Leash (PDF)
  109. 109
    Leg Circles
  110. 110
    Legs up the Wall (PDF)
  111. 111
    Levator Scapula Stretch (PDF)
  112. 112
    Limb Extension (PDF)
  113. 113
    Lion (PDF)
  114. 114
    Longus Colli (PDF)
  115. 115
    Lori's Loop (PDF)
  116. 116
    Lower Extremity Lift (PDF)
  117. 117
    Lower Trap Quadruped (PDF)
  118. 118
    Lower Trap with Foam Roller (PDF)
  119. 119
    Lunges (PDF)
  120. 120
    Mecca/Child/T-Spine Open (PDF)
  121. 121
    Milk the Cow (PDF)
  122. 122
    Milton Mash (PDF)
  123. 123
    Neck Flexion and Extension with Towel (PDF)
  124. 124
    Neck Stretches X2 (PDF)
  125. 125
    Neural Gliding (PDF)
  126. 126
    Open Book (PDF)
  127. 127
    Parallel Ironing on Foam Roller (PDF)
  128. 128
    Pec Stretch on the Wall (PDF)
  129. 129
    Pelvic Leveling/Unleveling (PDF)
  130. 130
    Perpendicular Upper Back Rolling on Foam Roller (PDF)
  131. 131
    Phantom Chair (PDF)
  132. 132
    Physioball Jackhammer, Wall Press, Roll-Up (lower body) (PDF)
  133. 133
    Pigeon (PDF)
  134. 134
    Pilates Series X5 (PDF)
  135. 135
    Piriformis Sequence (PDF)
  136. 136
    Piston (PDF)
  137. 137
    Plank Pose
  138. 138
    Posterior Arm Scaplar with Theraband (PDF)
  139. 139
    Posterior Cap/Crossover Stretch (PDF)
  140. 140
    Prayer/Child's Pose (PDF)
  141. 141
    Prone Internal/External Rotation (PDF)
  142. 142
    Prone Press-ups (PDF)
  143. 143
    Psoas Swing (PDF)
  144. 144
    Push-Up Plus on Countertop (PDF)
  145. 145
    Push-up with a Plus (PDF)
  146. 146
    Pushwaiter (PDF)
  147. 147
    Quad Sets (PDF)
  148. 148
    Quad Up the Wall (PDF)
  149. 149
    Quadriceps Stretch - prone (PDF)
  150. 150
    Queen's Wave (PDF)
  151. 151
    Replay (PDF)
  152. 152
    Replay X4 (PDF)
  153. 153
    Reverse Confusion (PDF)
  154. 154
    Reverse Milk the Cow
  155. 155
    Rhomboid Reach (PDF)
  156. 156
    Rhomboid Roll (PDF)
  157. 157
    Romulan Salute (PDF)
  158. 158
    Salabhasana (Locust Pose/ Superwoman/ Superman) (PDF)
  159. 159
    Scalene Stretch (PDF)
  160. 160
    Scaption (PDF)
  161. 161
    Seated Chair Twist (PDF)
  162. 162
    Seated Piriformis Stretch (PDF)
  163. 163
    Seated Psoas Stretch (PDF)
  164. 164
    Seated Rows with Theraband (PDF)
  165. 165
    Seated Spinal Twist (PDF)
  166. 166
    Serratus Anterior on Foam Roller (PDF)
  167. 167
    Shoulder Flexion on Foam Roller (PDF)
  168. 168
    Shoulder Open Down Dog (PDF)
  169. 169
    Shoulder Program: Strengthening (PDF)
  170. 170
    Shoulder Program: Stretches (PDF)
  171. 171
    Shy Sheik (PDF)
  172. 172
    Siberian Squeeze (PDF)
  173. 173
    Side "C" Sitting (PDF)
  174. 174
    Side "C" Standing (PDF)
  175. 175
    Side "C" Standing X2 (PDF)
  176. 176
    Side "C" Warrior (PDF)
  177. 177
    Side Plank (PDF)
  178. 178
    Side Warrior (PDF)
  179. 179
    Sidelying Legs 1 (PDF)
  180. 180
    Sidelying Legs 2 (PDF)
  181. 181
    Sidelying Shoulder Internal/External Rotation (PDF)
  182. 182
    Single Leg Squats (PDF)
  183. 183
    Sitting Pretty (PDF)
  184. 184
    Sitting Pretty x3 (PDF)
  185. 185
    Ski (PDF)
  186. 186
    Snap Shot (PDF)
  187. 187
    Snow Angel on Foam Roller (PDF)
  188. 188
    Sphynx-Plank (PDF)
  189. 189
    Spider (PDF)
  190. 190
    Spinal Twist (PDF)
  191. 191
    Spiral Balance (PDF)
  192. 192
    Spiral Twist at Wall (PDF)
  193. 193
    Squats (PDF)
  194. 194
    Standing Calf Stretch X2 (PDF)
  195. 195
    Standing Hip External Rotation (Standing Pigeon) (PDF)
  196. 196
    Standing March (PDF)
  197. 197
    Standing Pigeon (Standing Hip External Rotation) (PDF)
  198. 198
    Standing Quad Stretch (PDF)
  199. 199
    Standing Row (PDF)
  200. 200
    Standing TFL Stretch (PDF)
  201. 201
    Step Up and Over (PDF)
  202. 202
    Straight Leg Raises (PDF)
  203. 203
    Superman (PDF)
  204. 204
    Superwoman (PDF)
  205. 205
    Superwoman on ball
  206. 206
    Supine Piriformis Stretch (PDF)
  207. 207
    Supine Piriformis Stretch at Wall (PDF)
  208. 208
    Supine Stick Flexion, Abduction and External Rotation (PDF)
  209. 209
    Tadasana (PDF)
  210. 210
    Tendon Glide (PDF)
  211. 211
    Tennis Elbow Stretch (PDF)
  212. 212
    Terminal Knee Extension (PDF)
  213. 213
    Theraputty
  214. 214
    Thoracic Extension on Foam Roller (PDF)
  215. 215
    Thoracic Jacket (PDF)
  216. 216
    Thoracic Kimtastic (PDF)
  217. 217
    Thread the Needle (PDF)
  218. 218
    Thumb Thing (PDF)
  219. 219
    Tic Tac Toe (PDF)
  220. 220
    Toe Extension Stretch
  221. 221
    Toe Gymnastics (PDF)
  222. 222
    Toe Taps
  223. 223
    Toe Taps Progression (PDF)
  224. 224
    Tree Progression (PDF)
  225. 225
    Triangle (PDF)
  226. 226
    Triangle at the Wall x2 (PDF)
  227. 227
    Triceps Kickback (PDF)
  228. 228
    Twisted Child (PDF)
  229. 229
    Twisted Child Sequence (PDF)
  230. 230
    Upward Bow (PDF)
  231. 231
    V to W on Foam Roller (PDF)
  232. 232
    Vault (PDF)
  233. 233
    Victorias Secret (PDF)
  234. 234
    Victory "V" (PDF)
  235. 235
    Waiting for Dinner (PDF)
  236. 236
    Walk Outs on Physioball (PDF)
  237. 237
    Wall Angel (PDF)
  238. 238
    Wall Hang (PDF)
  239. 239
    Wall Plank (PDF)
  240. 240
    Wall Push Offs (PDF)
  241. 241
    Wall Slides (PDF)
  242. 242
    Wall V to W (PDF)
  243. 243
    Wall V with Physioball (PDF)
  244. 244
    Wall Walk (PDF)
  245. 245
    Warrior (PDF)
  246. 246
    Wash the Wall (PDF)
  247. 247
    Whitman Sampler x3 (PDF)
  248. 248
    Wide Child x3 (PDF)
  249. 249
    Windmill x2 (PDF)