Region-Based Exercises
Neck (Cervical Spine)
Shoulders
Upper Back (Thoracic Spine)
Lower Back (Lumbar Spine)
Core
Hips
Knees
Ankles and Feet
Neck (Cervical Spine)
- C1-C2 Rotation Supine
- C-Spine Isometrics in Rotations
Shoulders
- Supine Shoulder ER (5-Min Test)
- Door Frame Series
+ Scapulae Positioning
+ Shoulder Overhead (OH) Reach with Breathing and Lumbar Curve Hold
- PUB (Pull-Up Bar)
+ Shoulder ER
+ Shoulder Hang
+ Scapula Position Training
+ Hang
- Stir-the-Pot (Shoulder)
- Hang the Scapulae from Elevated Hand – ER Mobilization
- Supine Lying Along a Foam Roll (Upper Quarter Stretch)
Upper Back (Thoracic Spine)
- Supine Windmill Lying Across 2” Cloth Roll at Midback
- Butterfly Over Towel Roll (T-Spine)
+ Static
+ Slow Leg Extension - Door Frame Series
+ T-Spine Flattening
Lower Back (Lumbar Spine)
- Prone Leg Hang (Lumbar Fascia Stretch)
- Sacroiliac Joint Dysfunction Test and Maneuver
+ Supine
+ Standing - Compression Mobilization
Core
- Side Plank
+ Mini – From Knee
+ Side-Full-Side Transition
+ Floor
+ Wall - Diaphragmatic Breathing with Transversus Abdominis Holding
- Hip Hinge with Countertop Support
+ Hip Flexion with Flat Back
+ Lower Posterior Chain Focus
Hips
- Hurdle Step for Single Leg Hip Extension
- Stair-Case Test/Stretch
+ One Side Flexion, Other Extension with Internal Hip Rotation Weight-Bearing
+ Torso Rotation
- Leg Pain POC, Counter Curve Side Lying
- Leg-Pain Positioning in Opposite Bend
Knees
- STR (Step Down, Touch, Return)
- Knee Distraction (If Spinning is Painful)
- Door Knob Squat
- Wall Squat
- Single Leg Squat (30-Second Hold
Ankles and Feet
- Ankle Dorsiflexion in Doorframe
- Larry Bell’s Combination Foot Stretch
- Descending Stairs on Heels
- Double Toe Rise to Single Foot Hold
- Lower Leg Medial Stretch Around V-Pole