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EXERCISES PHOTOS & VIDEOS
LOWER LIMB EXERCISES
Running man on trampoline
UPPER LIMB STRETCHES
Wrist extensor & flexor stretches
Posterior shoulder
capsule stretch
LOWER LIMB STRETCHES
Pigeon pose
(video)
IT band form roller stretch
IT band stretch in lying
IT band stretch in standing
Hip flexor stretch
Hip external rotation stretch 1
Hip external rotation stretch 2
Hip internal rotation stretch
Standing gastroc stretch
Soleus lunge stretch
Plantar fascia stretch
Standing PF stretch
CORE EXERCISES
Bird dog
BACK EXERCISES
Child's pose
Prone spinal extension stretch
Lumbar rotation stretch
Quadratus Lumborum stretch
SCAPULAR EXERCISES
Lower trap activation
(video)
Lower trap strengthening
exercise
(video)
Scapular stabilization
exercises
(video)
Lower traps exercise
Retraction
Depression
Retraction and depression
Upper limb exercises
Shoulder assisted ROM:
use one arm to lift the other arm
Shoulder assisted
abduction with stick
Shoulder assisted forward
flexion with stick
Wall climb
Wrist curls, concentric &
eccentric strengthening
LOWER LIMB EXERCISES
Single leg Mini squat
(video)
Bulgarian squat
(video)
Star excursion
(video)
Single leg heel
raises off a step
(video)
Running man on
trampoline
(video)
Double Leg Bridging
Single Leg Bridging
Step ups
Forward lunges
Side lunges
Double Leg ½ squats
Single Leg ½ squats
Wall squats
Double Leg chair stands
Single Leg chair stands
Clams
PLYOMETRICS TRAINING
Lateral box jump
(video)
Ladder drills
Two footed jumps
(video)
Speed hops
(video)
High knee running
(video)
Hopscotch
(video)
Ski jumps
(video)