Shoulder Joint Medial & Lateral Rotation In Abduction
Method: Standing with a good posture. Take arms out to the side of your body with elbows at 90 degrees. Starting with the palms down rotate the arms up [...]
Wrist Extensor Muscle Group Stretch
Method: Standing to face a wall place the back of your hand flat to the wall and keep the elbow straight. Hold the position for 20-30 seconds. You can [...]
Knee Terminal Extension Stretch & Isometric Static Quadriceps Exercise
Method: 1. Lying on your back with a towel rolled under your heel. Gently press the knee straight down into the bed, feeling the stretch at the back of [...]
Wrist Flexor Muscle Group Stretch
Muscle: Method: Stand with your palm to the wall and keep elbow straight as you press the palm against the wall. Hold for 20-30 seconds. Can also repeat [...]
Thoracic Spine Extension Stretch; Sitting
Method: Sitting tall in a chair with your back resting against the back rest. Take both arms forwards to shoulder height with the hands together. Pause to take a [...]
Wrist Supination & Pronation Stretches
Method: Stand straight with elbow bent to 90 degrees. Turn palm up to face ceiling, slowly turn the palm down towards the floor. You could modify the movement by [...]
Wrist Radial Deviation Stretch (Abduction)
Method: Sit with your forearm resting on a table, allow the hand to rest off the table. Slowly draw the thumb upwards towards the shoulder and hold position. [...]
Wrist Ulnar Deviation Stretch (Adduction)
Method: Sit with your forearm resting on a table, allow the hand to rest off the table. Slowly draw the little finger downwards towards the floor and hold position. [...]
Wrist Extension Stretch
Method: Sitting with forearm resting on table and hand free to move. Start with the palm facing down and slowly bring the hand backwards until palm faces away from [...]
Wrist Flexion Stretch
Method: Sitting with forearm resting on table and hand free to move. Start with the palm facing down and slowly lower the hand towards the table with the palm [...]
Unilateral Hip Medial Rotation
Method: Lying on your front bend the knee to 90 degrees and then slowly let the foot fall away from the body. Try to keep the knees together and [...]
Bilateral Hip Medial Rotation
Method: Lying on your front bend one knee and then the other to 90 degrees. Slowly and with control let the feet fall the the side but keep the [...]
Ankle Eversion Stretch
Method: Sitting supported with leg outstretched. Slowly turn the foot out leading from the little toe. Try not to twist at the knee or hip. Feel the stretch on [...]
Ankle Inversion Stretch
Method: Sitting in a supported position with leg outstretched. Draw the big toe inwards towards the midline of the body. Do not let the knee or hip twist. Hold [...]
Ankle Plantar-Flexion Stretch
Method: With leg outstretched. Point the toe down away from the body feeling the stretch on the front of your shin. Hold and return to resting position. Physiotherapy, [...]
Ankle Dorsi-Flexion Stretch
Method: Sitting with leg outstretched and knee straight. Draw toes and foot towards your body. Feel the stretch at the back of the calf. You can assist by adding [...]
Lumbar Spine Flexion Stretch; Standing
Method: Standing with your feet hip width apart. Move slowly and gently reaching hands down front of your legs towards the toes.Pause and roll back up into a standing [...]