Exercises
Core Strengthening
- Sahrmann Abdominal Exercise Progression (Levels 1A & 1B)
- Sahrmann Abdominal Exercise Progression (Levels 2, 3 & 4)
- Bridge (Levels 1, 2 & 3)
- Quadruped Alternating UE, LE & UE/LE Extension
- Front Plank (Levels 1, 2 & 3)
- Plank Reach Matrix
- Upper Extremity Step Ups
- Handwalk
- Side Plank (Levels 1, 2, 2+ & 3)
- Physioball Knee Tucks
- Physioball Walkout & Physioball Walkout with Push-up
- Prone Alternating UE, LE & UE/LE Extension on Physioball
- Seated Diagonal Lift & Chop on Physioball
- Seated Core Stability with Physioball
- Supine Core Stability & Supine Walkout with Physioball
- Bridge on Physioball (Knees Extended & Knees Extended with Leg Lift)
- Bridge on Physioball (Knees Bent)
- Russian Twist on Physioball
- Half-Kneeling Diagonal Lift and Chop
- Sidelying Hip Abduction (Clams)
- Lateral & Backward Band Walks
- Hip Lift (Single Leg Bridge)
Upper Body Strengthening
- Standing Bilateral & Alternating Row with Resistance Band
- Standing Bilateral & Alternating Shoulder Extension with Resistance Band
- Seated Diagonal Lift & Chop on Physioball
- Front Plank (Levels 1, 2 & 3)
- Side Plank (Levels 1, 2, 2+ & 3)
- Plank Reach Matrix
- Upper Extremity Step Ups
- Push-up (+) Against Wall (with or without Physioball) & Push-up (+) in the CorPhysioball
- Physioball Walkout & Physioball Walkout with Push-up
- Standing D1 UE Extension & Flexion
- Standing D2 UE Extension & Flexion
- Skull Crushers & Upright Row
Lower Body Strengthening
- Bridge (Levels 1, 2 & 3)
- Sidelying Hip Abduction (Clams)
- Hip Lift (Single Leg Bridge)
- Lateral & Backward Band Walks
- Split Squat
- Forward & Reverse Lunges
- Lateral & Crossover Lunges
- Forward Lunge with Chest Pass
- Single Leg Balance with LE Movement
- Inverted Hamstring Stretch & Star Drill
- Eccentric Step Down
- Bridge on Physioball (Knees Extended & Knees Extended with Leg Lift)
- Bridge on Physioball (Knees Bent)
- Forward Lunge to Instep
Stretching
- Supine AAROM (Forward Flexion & Posterior Capsule Stretch)
- Supine Wand AAROM (Forward Flexion, External Rotation & 90/90 External Rotation)
- Sidelying Internal Rotation Stretch
- Doorway Pec Stretch
- Sidelying Thoracic Spine Stretch
- Scorpion Stretch
- Piriformis Stretch Against a Wall
- Supine Quadratus Lumborum (QL) Stretch
- Sidelying QL Stretch
- Rectus Femoris (Quad) Stretch off Table & Half-Kneeling Hip Flexor Stretch
- Thomas Hip Flexor Stretch
- Tri-planar Hamstring Stretch
- Supine Hamstring & Calf Stretch with Belt
- Dorsiflexion Stair & Downward Dog Stretches
