# ExerciseLibrary

Instruct0:
Sit on the floor with your leg extended.

Instruct2:
Draw each letter of the alphabet, "A", "B".


Instruct1:
Circle clockwise through a full range of motion.


Instruct0:
Sit on floor with ankle supported by towel roll.


Instruct0:
Sit on floor with ankle supported by a towel.

Instruct1:
Rotate your ankle outward keeping your toes up.


Instruct1:
Rotate ankle inward with your toes pointed up.


Instruct0:
Lie on your back with your foot on chair.


Instruct0:
Sit in a chair with feet resting flat on floor.

Instruct2:
And lower your toes back down to the floor.


Instruct0:
Sit in a chair with your feet resting on the floor.


Instruct0:
Stand with your feet shoulder width apart.

Instruct2:
You can stand next to a chair to help balance.


Instruct2:
Keep your involved leg straight as you stretch.


Instruct0:
Sit on the floor with your leg straight.

Instruct1:
Place a towel around the ball of your foot.


Instruct0:
Loop a band between a table and your foot.


Instruct1:
Rotate your foot outward keeping your toes up.


Instruct0:
Loop band between a table and your foot.

Instruct1:
Rotate your foot inward keeping your toes up.


Instruct0:
Hold band in your hands and loop over your foot.


Desc:
Alternate, Opposite Arm & Leg Raise in Prone

Instruct0:
Lie on your stomach with your head on a towel.

Instruct2:
Lower then repeat with the left arm and right leg.


Desc:
Alternate, Opposite Arm & Leg Raise in Quadraped

Instruct2:
Lower then repeat with left arm and right leg.


Desc:
Bi-lateral Arm Raise in Upright Kneeling

Instruct1:
Raise both arms with your thumbs pointed up


Instruct1:
Lift your hips so your back is in a straight line.


Instruct0:
Lie on your back with your left knee bent.

Instruct1:
Extend your right leg and raise your hips.

Instruct2:
Lower and repeat with left leg extended.


Instruct0:
Lie down with knees bent and arms across chest.

Instruct1:
Curl up to the left keeping left shoulder down.


Instruct0:
Lie on back with knees bent arms across chest.

Instruct1:
Curl up raising your shoulders off the floor.


Instruct0:
Lie on back with knees bent, arms behind head.

Instruct1:
Curl up to the left keeping  left shoulder down.


Instruct0:
Lie on back with knees bent arms at side.

Instruct1:
Curl up to left keeping left shoulder down.


Instruct0:
Lie on back with knees bent, left arm extended.


Instruct0:
Lie down with a pillow supporting your hips.

Instruct2:
Lower your right leg then raise your left leg.


Instruct2:
Return to starting position and lower to the left.


Instruct0:
Lie on your stomach, hands at your side.


Instruct0:
Start on all fours and reach to the left.

Instruct1:
Sit back on your heels to begin the stretch.

Instruct2:
Reach to the right and repeat the stretch.


Instruct1:
Pull your left knee in toward your chest.

Instruct2:
Lower left leg and repeat with the right leg.


Instruct0:
Lie on your stomach with elbows at your side.


Instruct0:
Lie on your stomach with hands at your side.


Desc:
Lumbar Rotation in Supine, Both Knees Bent


Desc:
Lumbar Rotation in Supine, One Knee Bent

Instruct2:
Bend right knee and lower to the left side.


Instruct0:
Lie on your side with elbow under shoulder.


Instruct0:
Grasp band in hands and loop under your feet.

Instruct2:
Turn your palms upward as you pull back.


Instruct0:
Grasp a band in your hands and loop under feet.


Desc:
Resisted Diagonal Downward Trunk Rotation

Instruct0:
Secure band to doorknob, grab band with left hand.


Instruct2:
Lower and repeat with right arm and left leg.


Instruct2:
Lower right arm to floor then raise left arm.


Instruct2:
Lower right leg to floor then extend left leg.


Instruct2:
Lower right leg to floor then raise left knee.


Instruct2:
Lower right leg then repeat with left leg.


Instruct2:
To a straight body position. Lower and repeat.


Instruct2:
Lower arms to the side and hold the stretch.


Instruct1:
Place your un-involved hand at the wrist.


Instruct1:
Support involved arm with uninvolved arm.

Instruct2:
Straighten elbow extending your arm back.


Instruct0:
Lie on your side with your body in a straight line.

Instruct2:
Keep knee straight and  toe pointed forward.


Instruct2:
Keep knee straight and toes pointed forward.


Instruct0:
Lie on your side with body in a straight line.


Instruct1:
Raise leg keeping knee straight and toes up.

Instruct2:
Raise until your leg is even with your bent knee.


Instruct0:
Lie on your back. Bend you un-involved leg.

Instruct2:
Raise up until you leg is even with the bent knee.


Instruct2:
Keep your hips straight, just bending your knee.


Instruct2:
Bring your feet together and repeat to the left.


Instruct0:
Stand with your back resting against a wall.


Instruct1:
Extend your un-involved leg. Slide down the wall.


Instruct2:
You should feel the stretch in your hamstring.


Instruct0:
Lie on your back with your feet on floor.

Instruct1:
Grasp your involved leg behind the thigh.

Instruct2:
Extend leg to feel a stretch in your hamstring.


Instruct0:
Stand with your involved side next to a wall.


Instruct2:
You should feel the stretch in your inner thigh.


Instruct0:
Bend your knee and place ankle next to straight leg.


Instruct0:
Lie on your back with feet on the floor.

Instruct1:
Cross involved leg over un-involved leg.

Instruct2:
Grab un-involved thigh and pull thigh toward body.


Instruct1:
Bend your involved knee and grasp at the ankle.

Instruct2:
Keep your body upright and hips straight.


Instruct1:
Bend the involved knee and grasp at the ankle.


Instruct1:
Bring your leg straight out to the side.

Instruct2:
Keep your knee straight and toes forward.


Instruct0:
Place band between your ankle and table.


Instruct0:
Place a band between your ankle and table.


Instruct2:
Land, flexing your knees and hop to the right.


Instruct2:
Lower down, raise up, and return to start position.


Instruct2:
Un-involved leg touches floor. Raise up and repeat.


Instruct1:
Step up with involved side leg. Raise arms.

Instruct2:
Bring feet on step and step down with involved side.


Instruct1:
Tighten your thigh. Keep your knee straight.

Instruct2:
Relax your thigh and repeat the contraction.


Instruct1:
Place your un-involved leg behind the involved leg.

Instruct2:
Use un-involved leg to straighten involved leg.


Instruct0:
Lie one your stomach. Bend you involved leg.

Instruct1:
Place un-involved leg behind involved leg.


Instruct1:
Place un-involved leg in front of involved leg.

Instruct2:
Use un-involved to help bend involved leg.


Instruct0:
Lie on your stomach. Bend your involved leg.


Instruct0:
Lie on your back. Bend your involved leg.


Instruct0:
Lie on your back with your feet against a wall.


Instruct0:
Sit on the floor with involved leg extended.

Instruct2:
Pull towel, bringing heel in toward body.


Instruct1:
Place your fingers along outside of your knee cap.


Instruct1:
Place your fingers along the inside of knee cap.


Instruct0:
Place band between a table leg and your thigh.

Instruct2:
Straighten your knee moving your thigh back.


Instruct2:
Keep your un-involved side leg straight.


Instruct0:
Sit in a chair with your arms supported.

Instruct2:
Tilt your head back and return to the start position.


Instruct2:
Tilt your head forward and return to the start position.


Instruct2:
Return to the start position and tilt to the left.


Instruct2:
Return to the start position and rotate to the left.


Instruct1:
Rotate your head upward and to the right.

Instruct2:
Return to start position and rotate up and to the left.


Instruct2:
Then roll shoulders back keeping shoulders level.


Instruct2:
Raise your shoulders up, keeping them level.


Instruct2:
Nod your head forward
flexing at the upper neck.


Instruct1:
Place your right hand above your temple.


Instruct1:
Place elbows against the wall at shoulder height.


Instruct2:
Pull head toward armpit. Repeat on other side.


Instruct2:
Pull left arm to increase stretch. Repeat other side.


Instruct2:
Pull your head to the left. Repeat on other side.


Instruct1:
Raise arm to the side with your thumb pointed up.


Desc:
Shoulder Bi-lateral Abduction in Standing

Instruct1:
Raise arms to your side with thumbs pointed up.


Desc:
Shoulder Bi-lateral Abduction with Palms Back

Instruct0:
Lie on a table with your thumbs pointed down.

Instruct1:
Raise your arms straight up lifting both sides equally.


Desc:
Shoulder Bi-lateral Abduction with Palms Forward

Instruct0:
Lie on a table with your thumbs pointed up.


Desc:
Bi-lateral Arm Raise in Prone, Arms Above Head

Instruct0:
Lie on the floor with your arms extended.


Desc:
Bi-lateral Arm Raise in Prone, Arms to Side

Instruct0:
Lie on the floor with your palms facing down.

Instruct1:
Raise your arms up lifting both sides equally.


Desc:
Bi-lateral Arm Raise in Prone, Elbows Flexed


Instruct0:
Lie on the floor with your arms at your sides.


Desc:
Bi-lateral Shoulder Extension in Standing w/Cane


Desc:
Bi-lateral Shoulder Extension in Prone w/Cane


Desc:
Shoulder External Rotation in Supine w/90deg Abd

Instruct0:
Lie with your elbow in-line with shoulder, hand up.

Instruct1:
Roll your arm backwards toward the floor.

Instruct2:
Keep your elbow and shoulder on the floor.


Desc:
Bi-lateral Shoulder Flexion in Standing with Cane


Instruct1:
Raise arm up keeping your thumb facing up.


Desc:
Bi-lateral Shoulder Flexion in Supine w/Cane

Instruct0:
Hold a cane with thumbs facing in and knees bent.


Desc:
Shoulder Horizontal Ab/Ad in Supine w/Cane


Instruct0:
Lie with your arms up and your thumbs facing in.

Instruct2:
Keep your arms in-line with your shoulders.


Desc:
Shoulder Internal Rotation in Supine w/90deg Abd

Instruct2:
Keep your shoulder and elbow on the floor.


Desc:
Shoulder Internal/External Rotation in Standing

Instruct0:
Stand with your elbow at side arm parallel to floor.

Instruct2:
Rotate your forearm out away from your body.


Desc:
Shoulder Middle to Side in Standing w/Cane

Instruct0:
Hold a cane with thumbs facing your involved side.

Instruct1:
Push cane out toward your  involved side.


Desc:
Shoulder Middle to Side in Supine w/Cane

Instruct1:
Push the cane out toward your involved side.


Instruct2:
Push the cane up equally with both side.


Instruct0:
Place your hand and elbow against a wall.

Instruct2:
Stand up straight as you raise your hand.


Instruct0:
Stand with your arm at your side, thumb facing in.

Instruct1:
Raise your arm diagonally up, with thumb down.


Instruct1:
Keep your arm relaxed as you swing it in a circle.

Instruct2:
Swing your arm clockwise and counter-clockwise.


Instruct1:
Raise your arm up. Keep your arm near your body.


Instruct0:
Place your arm at your side, with your elbow bent.

Instruct1:
Grasp the outside of your involved-side upper arm.


Instruct0:
Place your arm at your side with your elbow bent.


Instruct1:
Grasp the back of your arm above the elbow.


Instruct0:
Place a towel between your arm and body.

Instruct1:
Grasp the outside of your involved side wrist.

Instruct2:
Press your wrist outward toward your hand.


Instruct1:
Grasp your involved-side fist with your free hand.

Instruct2:
Press your involved arm forward toward your hand.


Instruct0:
Place a towel roll between your arm and body.

Instruct1:
Grasp the inside of your involved-side wrist.

Instruct2:
Press your wrist inward toward your hand.


Instruct2:
Keep your back straight and your shoulders level.


Instruct0:
Start on the floor in a push-up position.

Instruct1:
Push your body up keeping your back straight.

Instruct2:
Then press your back up toward the ceiling.


Instruct1:
Begin with your upper body in a straight line.

Instruct2:
Sag your upper body down toward the floor.


Instruct0:
Raise involved side hand behind your neck.

Instruct1:
Grasp your elbow with your uninvolved hand.

Instruct2:
Pull your involved arm toward your head.


Instruct0:
Grasp the edge of a table with involved side hand.

Instruct2:
Lean your head away to increase the stretch.


Instruct0:
Raise your involved side arm across your chest.

Instruct1:
Grasp your elbow with un-involved your hand.

Instruct2:
Pull your involved arm across your body.


Instruct0:
Lie on the floor, resting on your elbows.


Desc:
Scapular Retraction with Arms in 90deg Abd


Desc:
Side to Side Stretch with Hands on Table

Instruct0:
Place your hands on table shoulder width apart.

Instruct2:
Return to the center then shift to the left.


Instruct0:
Stand against a wall with arms at shoulder height.


Instruct0:
Trap a band under a door and grasp in your hand.


Desc:
Resisted Shoulder Horizontal Adduction in Seated

Instruct0:
Trap a band in the door and grasp with your hand.

Instruct1:
Move your arm straight across your body.

Instruct2:
Keep your arm at shoulder level with your thumb up.


Instruct0:
Trap a band under a door and grasp with your hand.

Instruct2:
Keep your thumb pointed away from the door.


Desc:
Resisted Shoulder Horizontal Abduction in Seated

Instruct1:
Move your arm straight out from your body.


Desc:
Resisted Shoulder Bi-Lateral External Rotation

Instruct0:
Grasp band in your hands with thumbs pointed up.


Instruct2:
Keep your thumbs pointed up and elbows straight.


Instruct0:
Trap a band under door and grasp with both hands.

Instruct1:
Pull upward toward your opposite shoulder.


Instruct0:
Trap a band under a door and grasp it with your hand.

Instruct2:
Keep elbow straight and thumb facing forward.


Instruct1:
Set towel between your arm and your body.


Instruct0:
Trap band under the door and grasp with your hand.


Instruct1:
Rotate your arm inward across your body.

Instruct2:
Keep your forearm level and your thumb facing up.


Instruct1:
Position your hand with your palm facing down.

Instruct2:
Flex your hand up keeping your forearm on the chair.


Instruct1:
Rotate your hand inward to a palm down position.

Instruct2:
Rotate your hand outward to a palm up position.


Instruct0:
Stand behind a table with your palms flat.


Instruct1:
Grasp over the top to the back of your hand.


Instruct1:
Place your hand over the top of your thumb.

Instruct2:
Gently press your hand down toward the floor.


Instruct1:
Grasp under your hand to the back of the hand.

Instruct2:
Gently rotate your hand to a palm up position.


Instruct0:
Sit with your arm supported, and your palm facing down.

Instruct2:
Gently flex your hand inward toward your thumb.


Instruct0:
Loop band between your foot and your hand.

Instruct1:
Rest your arm on the chair with palm facing down.


Instruct1:
Grasp the band with your palm facing up.


Instruct2:
Rotate your hand inward to a palm down position.


Instruct1:
Rest your arm on a chair with palm facing down

Instruct2:
Flex your hand outward toward your little finger.


Instruct1:
Grasp the band with your palm facing down.

Instruct2:
Rotate your hand outward to a palm-up position.


Instruct1:
Grasp the band with your thumb facing up.


Instruct0:
Lie on your back with your un-involved leg bent.

Instruct2:
Raise until your foot is about 6" off the floor.


Instruct1:
Gently squeeze foot muscles and grip toes.


Instruct1:
Begin to lean forward using the small foot.


Instruct1:
Separate knees against band.  Squeeze buttocks.


Instruct0:
Curl into a crunch position, squeezing abdominals

Instruct1:
Rotate your trunk slightly.  Keep chin tucked.


Instruct0:
Begin on all fours in a neutral position


Instruct1:
Relax your abdomen, arch your back forward


Instruct0:
Sit at edge of chair in neutral spine position


Instruct0:
Lie with pillow under hips.  Pull navel inward.

Instruct1:
Slowly squeeze buttocks, pressing heels together


Instruct1:
Push knees into hands, contracting spine muscles

Instruct2:
Relax and move into new stretch position


Instruct2:
Bend to the end of your range and repeat


Instruct0:
Place hand on hip opposite to side of trunk lean


Instruct1:
Roll hips forward, draw shoulders back and down


Instruct0:
Stand at shoulder width with band under foot


Desc:
QL side support on elbow with bent knees


Desc:
QL side support on elbow with knees straight


Desc:
QL side support on hand with knees straight


Instruct0:
Lie flat on back with spine in neutral position

Instruct1:
Begin by drawing navel down toward spine


Instruct0:
Begin to draw in breath by expanding abdomen


Instruct0:
Place legs over ball with spine in neutral

Instruct1:
Tighten abdominals and slowly curl your hips


Instruct0:
Take wide stance with feet rotated outward


Instruct0:
Begin with feet slightly wider than shoulder width


Instruct0:
Standing with back straight, place foot on couch

Instruct2:
Lean forward at the waist to feel stretch


Instruct2:
Lean forward and feel inner thigh stretch.


Instruct2:
Keep chin tucked as you lower back to floor.


Instruct2:
Hold then look away  to feel muscle release.


Instruct0:
Bend head back and traction down on clavicle.

Instruct1:
Slightly tuck chin and look down to floor.

Instruct2:
Slowly bend head back further to feel stretch.


Instruct0:
Bend head to the side.  Place hand on head.

Instruct1:
Reach towards the floor with hanging arm.

Instruct2:
Relax arm and slowly let head side bend further.


Instruct0:
Bend head to side. Turn and tuck chin to shoulder.


Desc:
Prone Scapular Depression and  Retraction

Instruct1:
Reach hands towards feet. Squeeze scapulae.

Instruct2:
Lift hands off the floor.  Hold and release.


Instruct0:
Raise arm so elbow is just below shoulder.


Instruct0:
One rep takes 20s. Thumb points into thigh.

Instruct1:
SLOWLY, raise arm on a diagonal only to 45 deg.


Instruct0:
Start with arm across body, palm facing side.

Instruct1:
Lead with thumb. Raise arm, turn hand mid body.

Instruct2:
Watch hand and extend through the shoulder.


Instruct0:
Start with arm across body,  palm toward face.

Instruct1:
Lead with thumb, rotate arm inward mid body.

Instruct2:
Extend through shoulder while watching hand.


Instruct1:
Lean in to ball and allow spine to extend.


Instruct1:
Press upper back outward. Keep elbows straight.


Instruct1:
Press upper back outward. Keep elbow straight.


Desc:
Stand Scapular Depression and retraction

Instruct0:
Band over head. Begin with scapulae depressed.

Instruct1:
Squeeze scapulae and pull band to chest. Hold.


Instruct1:
Rotate shoulder back against resistance.


Instruct0:
Elbow is below shoulder level at 45 degrees.

Instruct1:
Slowly rotate shoulder back against resistance.


Instruct0:
Elbow is below shoulder level 45 degrees.


Instruct0:
Arm begins at side, with palm facing thigh.


Instruct0:
Palm faces forward with thumb pointing up.

Instruct1:
Arm is slightly forward. Raise to shoulder level.


Instruct0:
Palm faces backward and thumb points down.


Instruct0:
Lie over ball with knees and hands on floor.

Instruct1:
Rock forward until knees lift off  floor.


Instruct0:
Lie over ball, toes and elbows touching floor.

Instruct2:
Squeeze buttocks and pull navel inward.  Hold.


Instruct0:
Lie over ball,  knees on floor. Feet against couch

Instruct2:
Squeeze buttocks and lift body until straight


Instruct0:
Lie over ball, knees on floor.  Feet against couch

Instruct2:
Squeeze buttocks and lift body until straight.


Instruct0:
Lie over ball.  Knees on floor and feet on couch


Instruct0:
Balance feet on ball.  Keep neutral spine position

Instruct1:
Raise pelvis off floor and press feet into ball


Instruct0:
Balance one foot on ball.  Raise opposite leg.


Instruct0:
Keep spine neutral and straighten one leg


Instruct2:
Keep pelvis level and repeat other side.


Instruct1:
Slowly straighten knees keeping abdominals tight


Instruct1:
Slowly straighten knee and keep abdominals tight


Desc:
Trunk Curl on Ball with Hands Behind Head


Instruct1:
Tighten abdominals, tuck chin and curl up.

Instruct2:
Uncurl keeping tension on abs. Do not arch back.


Desc:
Diagonal Trunk Curl on Ball Arms Forward


Instruct0:
Kneel over ball with hands and knees on floor.

Instruct1:
Walk on hands keeping abs tight and back flat.


Instruct1:
Slowly walk hands out. Tighten abs and back flat.

Instruct2:
Walk out until pelvis is supported by ball.


Instruct0:
Kneel over ball with hands and feet on floor.

Instruct1:
Walk out on hands. Tighten abs and back flat.

Instruct2:
Stop when the ball supports your thighs.


Instruct2:
Look toward ceiling and bend neck toward shoulder


Instruct1:
Pull band across body toward opposite hip


Instruct1:
Pull band across body toward opposite shoulder


Instruct2:
Pull shoulder down and back. Repeat other side.


Instruct0:
Lie on side with elbow bent in front of body.

Instruct1:
Fingers face body.  Elbow in line with shoulder.

Instruct2:
Pull shoulder down and back.  Repeat other side.


Instruct2:
Stand up using legs.  Keep back straight


Instruct1:
Keep back straight and move legs over edge


Instruct0:
Take shoulder width stance and step forward


Instruct1:
Flex elbow and rotate palm toward ceiling


Instruct1:
Keep spine neutral and raise pelvis slightly


Instruct0:
Bounce lightly on ball. Keep spine neutral.

Instruct1:
Deep abdominals tight as you alternate leg raises


Instruct1:
Raise to your knees. Hands on buttocks or back.

Instruct2:
Gently arch backward.  Return to initial posture.


Instruct2:
Arch through mid back and lengthen spine.


Instruct0:
Kneel with hands on floor and head down.


Instruct0:
Stand shoulder width with band around ankles.


Instruct0:
Press mid back up to ceiling.  Do not shrug.


Instruct0:
Press midback up  to ceiling.  Do not shrug.


Instruct0:
Press body up to ceiling.  Do not arch back.


Instruct0:
Press body to ceiling.  Do not arch spine.


Instruct0:
Press body to ceiling.  Do not arch back.


Instruct0:
Sit in chair with spine in neutral position


Instruct1:
Cross leg over.  Look in opposite direction.


Instruct0:
Sit up straight. Press tongue to roof of mouth.


Instruct0:
Sit up straight with tongue on roof of mouth.


Instruct1:
Complete throwing motion keeping arm on ball


Instruct2:
Keep mid back pressed outward.  Do not shrug.


Instruct1:
Press away from wall and control ball movement.


Instruct1:
Press foot into ball and draw leg across body


Instruct0:
Place ball of foot against wall, knee straight.


Instruct0:
Lean against ball.  Feet are shoulder width apart.

Instruct1:
Begin to squat, pressing back into ball.


Instruct1:
Lower yourself until knee bends to 90 degrees


Instruct1:
Press hip into ball as you straighten leg.


Instruct1:
Shift ball to side keeping shoulder position.


Instruct0:
Stand with back and shoulders against wall


Instruct1:
Keep neck in neutral and shift weight backward


Instruct0:
Kneel with fists.  Press upper back to ceiling.

Instruct2:
Shift back and repeat to right forward diagonal.


Instruct1:
Back is neutral.  Elbow stays close to body.


Instruct0:
Lie on back. Position band beneath shoulders.


Instruct1:
Rotate hips and head in opposite direction


Instruct0:
Walk out on ball. Keep abdominals tense.

Instruct2:
Return to start position. Repeat to opposite side.


Instruct2:
Alternately raise arms keeping abdominals tight


Instruct0:
Lie on back, raise legs, tighten abdominals

Instruct1:
Raise lower back off floor and twist hips slightly

Instruct2:
Return to start position, repeat to opposite side


