Exercises

Cervicothoracic Self-Mobilization

Combined cervical and thoracic spine mobility exercises using foam roller or towel roll. Patient performs supine thoracic extension over a roll positioned at the cervicothoracic junction, combined with active cervical range of motion. Demonstrates superior outcomes for pain reduction and ROM compared to cervical exercises alone.

3 muscles · 3 movements · 4 cues · 4 sources

Chin Tuck with Overpressure

Sitting tall, place 2 fingers on the chin and gently press the chin straight back (not down) until you feel the back of the neck lengthen. Hold 3 seconds.

6 muscles · 2 movements · 2 cues

Lie prone with legs extended, tops of the feet on the mat, and palms flat under the shoulders with elbows tucked close to the ribs. Press the pubic bone and feet gently into the floor, then lift the chest by extending the spine — leading with the sternum rather than cranking the head back — using the back extensors first and the arms only to assist, keeping the elbows softly bent. Hold at a comfortable height with the shoulders drawn down and back, then lower slowly with control.

15 muscles · 6 movements · 4 cues

Deep Neck Extensor Endurance

A low-load motor-control exercise that trains the endurance and tonic activation of the deep cervical extensors — chiefly semispinalis cervicis and cervical multifidus. In quadruped, the client maintains a gentle craniocervical nod (upper cervical slight flexion) while actively extending the lower and mid cervical spine, then holds. Keeping the head-on-neck segment nodded biases the deeper, segmental extensors over the larger superficial capitis muscles, which is the point of the drill: to restore selective control and endurance rather than raw strength.

8 muscles · 2 movements · 4 cues

Deep Neck Flexor Training (Chin Tucks with Pressure Biofeedback)

Craniocervical flexion exercise targeting the deep cervical flexors (longus colli, longus capitis). Patient lies supine with a pressure biofeedback unit behind the neck and performs graded chin tuck contractions (22-30 mmHg). Improves neck pain, posture, and muscle endurance while increasing deep flexor cross-sectional area.

3 muscles · 2 movements · 4 cues · 6 sources

Isometric Neck Strengthening (4 Directions)

Manual resistance or hand-resisted cervical flexion, extension, lateral flexion, and rotation without movement. Thera-Band resistance produces 3.8-15.7% MVIC flexion and 20.2-34.8% MVIC extension. Programs >20 reps/session and >8 weeks duration show significant pain and disability improvements.

4 muscles · 4 movements · 4 cues · 2 sources

Levator Scapulae Stretch

Similar to upper trap stretch but with cervical rotation toward the target side to bias levator scapulae over upper trapezius. Flexion + contralateral bending + ipsilateral rotation produces highest shear moduli indicating maximum elongation.

2 muscles · 2 movements · 4 cues · 2 sources

Static or dynamic stretches paired with mindful body awareness. Hold 20–30 s, rest 10–15 s, transition slowly between poses, breathe through the nose at a slow pace. Attention stays on the sensations in the stretched tissue and the breath.

20 muscles · 13 movements · 2 cues

Prone Cervical Extension

A prone neck-strengthening exercise in which the client lies face-down with the head off the edge of a table (or over a rolled towel) and lifts the head against gravity into cervical extension, then lowers under control. It loads the posterior cervical extensor chain—especially the deep semispinal and splenius group—through gravity-resisted range, building endurance and strength of the cervical extensors.

9 muscles · 3 movements · 4 cues

Scapular Stability Exercises (Rows / Scapular Retraction)

Cervico-scapulothoracic strengthening targeting middle and lower trapezius activation. Performed as seated or standing rows with resistance band, focusing on scapular retraction and depression. Improves pain and function in chronic neck pain by coordinating shoulder-neck movement patterns and counteracting rounded shoulder postures.

7 muscles · 3 movements · 4 cues · 6 sources

Seated Cervical Flexion AROM

A seated active range-of-motion drill in which you slowly nod and lower your chin toward your chest, moving the neck through its available forward-bending range under your own muscle control, then return to neutral. It is a gentle, low-load way to maintain or restore how far the neck can flex and to keep the joints and soft tissues of the cervical spine moving comfortably.

7 muscles · 2 movements · 4 cues

Seated Trunk Rotation

Sit tall, hands on opposite knee. Gently rotate the upper body toward that side, keeping hips and pelvis square forward. Trains thoracic rotation in a desk-compatible posture.

12 muscles · 3 movements · 2 cues

Lie supine with knees bent to about 90 degrees and feet flat on the floor, arms crossed over the chest or hands lightly behind the ears. Curl the trunk by flexing the spine segmentally, then continue rising through hip flexion until the torso is upright, and lower back down with control to the start position.

9 muscles · 4 movements · 4 cues

Sitting Craniocervical Flexion with Oblique Band Resistance

Seated craniocervical flexion performed against an elastic band anchored to the ipsilateral side in an oblique plane (combining lateral flexion with extension resistance). Ipsilateral oblique resistance preferentially activates longus colli compared to straight lateral or contralateral forces.

3 muscles · 2 movements · 4 cues

Supine Chin Tuck with Liftoff

Deep cervical flexor endurance exercise. Patient lies supine, performs a chin tuck (craniocervical flexion), then lifts the head slightly off the surface maintaining the tucked position. Targets longus colli/capitis endurance with minimal sternocleidomastoid activation. Normative hold times: men 38.9±20.1s, women 29.4±13.7s.

4 muscles · 3 movements · 4 cues · 2 sources

Upper Cervical (Suboccipital) Exercise with Release

Craniocervical flexion and extension targeting C0-C2. Five incremental stages using pressure biofeedback (20-30 mmHg). Suboccipital release combined with CCF is superior to CCF alone for improving craniovertebral angle, ROM, and reducing superficial muscle overactivity.

3 muscles · 4 movements · 4 cues · 2 sources

Upper Cervical Extension Control

A slow, small-range motor-control drill that trains you to extend the head at the top of the neck (the skull rocking back on the first vertebra) while keeping the lower neck quiet. Starting from a gentle chin tuck, you nod the head backward a short distance as if tipping your gaze up toward the ceiling, then return under control. The goal is precision and dissociation, not range or load.

4 muscles · 2 movements · 4 cues

Upper Cervical Rotation Drill

A gentle, controlled drill that isolates rotation at the top of the neck — the atlanto-axial (C1-C2) joint, which produces roughly half of the head's total turning range. By first tucking the chin to nod the head slightly forward, the lower neck segments are "locked out," so the small rotation that remains happens almost entirely at the upper cervical joints. The head then turns side to side through a short, comfortable arc while the eyes and jaw stay relaxed. It is trained for mobility and motor control rather than strength.

7 muscles · 3 movements · 4 cues

Upper Trapezius Stretch

Seated or standing, laterally flex the cervical spine away from the target side while gently depressing the ipsilateral shoulder. Stretching 2x daily, 5 days/week for 4 weeks significantly reduces pain (VAS -1.4) and improves function in office workers.

2 muscles · 1 movements · 4 cues · 2 sources

Thoracic Spine

29 exercises

On the floor (a mat or carpet cushions the knees), start in quadruped with hands under shoulders and knees under hips. Reach the opposite arm forward and leg back to torso height, then slowly draw that elbow and knee together beneath your body before re-extending. Requires no equipment beyond your bodyweight and the floor.

15 muscles · 7 movements · 4 cues

Cat-Cow

Rhythmic spinal flexion-extension exercise performed in quadruped. Patient alternates between arching (cow/extension) and rounding (cat/flexion) the spine. Trains segmental motor control through lumbar and thoracic regions. Well-suited for chronic LBP motor control retraining.

5 muscles · 4 movements · 4 cues · 2 sources

Cervicothoracic Self-Mobilization

3 muscles · 3 movements · 4 cues · 4 sources

15 muscles · 6 movements · 4 cues

Crunch

Lie supine with knees bent about 90 degrees and feet flat on the floor, hands lightly supporting the head or crossed over the chest. Exhale and curl the trunk, lifting the head and shoulder blades off the floor by flexing the spine — drawing the ribs toward the pelvis — while the low back stays in contact with the floor. Lower back down with control; unlike a full sit-up, the movement stops well short of sitting upright, which limits hip flexor involvement.

7 muscles · 3 movements · 4 cues

Diaphragmatic / Rib Expansion Breathing Exercises

Physiotherapeutic breathing exercises targeting diaphragmatic excursion and rib cage expansion. Patient practices belly breathing in supine progressing to seated and standing. Significantly improves chest expansion, spinal mobility (especially lateral flexion), and posture. Equally effective as yoga and Pilates for improving spinal mobility while enhancing respiratory function.

5 muscles · 2 movements · 4 cues · 4 sources

Doorway Lat Stretch

Standing in an open doorway, grip the frame or the top of the jamb with one hand at or above shoulder height, keep that elbow straight, then hinge the hips back and away from the anchored arm so the doorway holds the arm overhead while your bodyweight sinks the shoulder into flexion. You should feel a broad pull down the side of the back and armpit. Hold, breathe, and repeat on the other side.

6 muscles · 4 movements · 4 cues

Rack a barbell across the front of the shoulders in a clean grip (elbows high, fingertips under the bar) or crossed-arm position. Squat down by bending the hips and knees while keeping the torso upright and elbows lifted, descending until the hips are at or below knee level, then drive back up to standing. The anterior bar position demands an upright trunk, making it more quadriceps-dominant and thoracic-extension intensive than the back squat.

12 muscles · 4 movements · 4 cues

20 muscles · 13 movements · 2 cues

Modified Curl-Up / Dead Bug

Two complementary anterior core exercises. Modified curl-up: supine with one knee bent, hands under lumbar spine, lift head and shoulders minimally. Dead bug: supine with arms and legs at 90°, lower opposite arm and leg while maintaining lumbar contact. Effectively activate rectus abdominis (50% nEMG) and external obliques while minimizing lumbar compression. Safe and well-tolerated in patients with low back pain.

6 muscles · 2 movements · 4 cues · 7 sources

Open Book Stretch (Thoracic Rotation)

Sidelying with hips and knees at 90°, rotating top arm and thorax open toward ceiling. Thoracic rotation ROM averages 10-12° per segment (T1-T10) and 7-8° in lower thoracic. Emphasizes thoracic rotation while stabilizing pelvis.

3 muscles · 1 movements · 4 cues · 2 sources

Pallof Press (Anti-Rotation)

Standing perpendicular to a cable or band anchor, pressing arms straight forward against rotational pull. Anti-rotation core exercise targeting obliques and deep core stabilizers. Motor control exercises including anti-rotation show low to moderate evidence for chronic LBP pain reduction.

4 muscles · 3 movements · 4 cues · 2 sources

Lie face-down on the floor (no equipment needed) and press your upper body up with your arms while your hips and low back stay relaxed, letting the lumbar spine extend passively.

7 muscles · 4 movements · 4 cues

Russian Twist

Sit on the floor with knees bent and heels resting lightly on the ground, then lean the trunk back about 45 degrees while keeping the spine long and chest lifted. Clasp the hands (or hold a weight) in front of the chest and rotate the ribcage to bring the hands toward the floor beside one hip, then rotate under control to the opposite side. Maintain the reclined trunk angle and abdominal brace throughout; the rotation should come from the trunk, not just the arms swinging.

10 muscles · 2 movements · 4 cues

Schroth-Based Three-Dimensional Exercises

Functional exercises addressing postural kyphosis through three-dimensional corrective movements. Combines elongation, deflection, derotation, and facilitated breathing. Demonstrates large effect sizes for improving thoracic kyphosis (mean reduction of 14.76°), lumbar lordosis, balance, and quality of life.

4 muscles · 3 movements · 4 cues · 5 sources

Seated Trunk Rotation

Sit tall, hands on opposite knee. Gently rotate the upper body toward that side, keeping hips and pelvis square forward. Trains thoracic rotation in a desk-compatible posture.

12 muscles · 3 movements · 2 cues

Side Plank (Lateral Bridge)

Sidelying forearm plank for lateral core stability. Produces high quadratus lumborum activation (121.62% MVIC) and gluteus medius activation (66.67% MVIC). Rotational side-bridge variant: RA 43.9%, EO 62.8%, glute med >69% MVIC. May not be well-tolerated in acute LBP patients.

5 muscles · 3 movements · 4 cues · 2 sources

Side Plank with Hip Abduction

Side plank with top leg performing hip abduction. Standard side plank produces highest lumbar ES among plank variations. Adding abduction increases glute med demand (54.9-81.9% MVIC range). Distinct from Copenhagen plank (which is adduction). May not be tolerated in acute LBP.

6 muscles · 3 movements · 4 cues · 2 sources

9 muscles · 4 movements · 4 cues

Standing, cross one leg behind the other. Reach the same-side arm overhead and lean away to stretch the side body from hip to underarm.

9 muscles · 4 movements · 2 cues

Lie prone with arms extended overhead and legs straight. Simultaneously lift both arms, chest, and both legs a few centimeters off the floor by extending the spine and hips, keeping the neck neutral (gaze at the floor), hold briefly, then lower with control.

12 muscles · 5 movements · 4 cues

Thoracic Extension with Hip Hinge on Wall

Wall-based thoracic extension stretch. Patient stands at arm's length from a wall, hinges at the hips, and places hands on the wall while sinking the chest through the arms. Targets upper thoracic extension and reduces kyphosis angle. Often called the wall prayer stretch.

5 muscles · 2 movements · 4 cues · 2 sources

Thoracic Extension/Rotation Mobilization

Active mobility exercises targeting thoracic spine extension and rotation. Includes open book rotations in sidelying, quadruped thoracic rotation, and seated rotation with overpressure. Significantly improves thoracic kyphosis angle, cervical extension, and pain. More effective than cervical-only interventions for forward head posture.

4 muscles · 2 movements · 4 cues · 4 sources

Thoracic Rotation in Quadruped (Thread the Needle)

Quadruped rotational mobility exercise. Patient threads one arm under the body then opens it toward the ceiling. The quadruped position locks the lumbar spine, isolating rotation to the thoracic segments. Clinically valuable for improving thoracic mobility in shoulder impingement syndrome.

5 muscles · 1 movements · 4 cues · 2 sources

Thoracic Spine Foam Rolling

Supine on foam roller at mid-thoracic level, arms crossed or overhead, extending segmentally over roller. Large positive ROM effects (SMD 0.74). Foam rolling >4 weeks is more effective than ≤4 weeks. Mechanical massage significantly improves thoracic extension and reduces kyphosis angle.

2 muscles · 1 movements · 4 cues · 2 sources

Multi-phase exercise transitioning from supine to standing while holding a weight overhead. Phases: roll, bridge, sweep, lunge, stand. Closed-chain shoulder phases show greater infraspinatus, lower trapezius, erector spinae, and external oblique activation vs open-chain.

6 muscles · 4 movements · 4 cues · 2 sources

Step into a forward lunge. At the bottom, rotate the trunk toward the front leg, then return. Step the back foot forward to begin the next lunge on the other side. Integrates lower-body load with thoracic mobility.

17 muscles · 6 movements · 2 cues

Wall Angel

Stand with your back, hips, and head lightly touching a wall, arms raised into a goalpost with the backs of the hands and forearms pressed to the wall. Slowly slide the arms overhead and back down while keeping every contact point on the wall.

13 muscles · 7 movements · 4 cues

A multi-segment dynamic mobility drill that chains a deep lunge, a hip/adductor opener, a thoracic rotation reach, and a hamstring lengthening in one flow. From standing, step into a long forward lunge and place both hands on the floor framing the lead foot. Drop the trailing knee toward the ground to load the trailing-side hip flexors. Bring the elbow on the lead-leg side down toward the instep to sink into the hip and groin. Then, keeping the outside hand planted, rotate the trunk and reach the lead-side arm up toward the ceiling, following the hand with the eyes to open the thoracic spine. Finally, shift the hips back and straighten the front knee to lengthen the hamstring, then return to the lunge and step back to stand. Move slowly and repeat, alternating sides.

23 muscles · 9 movements · 4 cues

Shoulder

75 exercises

Load a sturdy backpack with books or water bottles, wear it snug on both shoulders with the load high and close to the spine, brace the trunk, and walk at a steady controlled pace for a set distance or time. The backpack is the only equipment needed, making this an accessible loaded-carry / "rucking" drill at home.

13 muscles · 5 movements · 4 cues

Band Pull-Apart

Stand or sit tall, holding a resistance band at chest height with both hands, palms down, shoulder-width apart. Pull the band outward by squeezing the shoulder blades together until the band reaches the chest. Return slowly.

8 muscles · 3 movements · 2 cues

Barbell Bench Press

Lie supine on a flat bench with eyes under the bar, feet flat on the floor, and shoulder blades retracted and depressed into the bench. Unrack the bar with a grip slightly wider than shoulder width, lower it under control to the mid-chest, then press it back up until the elbows are extended, keeping the wrists stacked over the elbows and a slight backward bar path toward the rack.

13 muscles · 4 movements · 4 cues

Barbell Row

Stand with feet hip-width apart, hinge at the hips to roughly 30-45 degrees of trunk lean (or near-parallel for the strict variation) with a neutral spine, and grip the barbell just outside the knees. Pull the bar to the lower ribs/upper abdomen by driving the elbows back and squeezing the shoulder blades together, then lower under control to full elbow extension without letting the trunk or shoulders round forward.

22 muscles · 4 movements · 4 cues

Start in quadruped with hands under shoulders, toes tucked, and knees lifted about 2-5 cm off the floor. Crawl forward by moving the opposite hand and foot together in small steps while keeping the spine neutral, hips level with the shoulders, and knees hovering low. Move slowly and with control, then reverse or continue for the prescribed distance or time.

20 muscles · 11 movements · 4 cues

Bent-Over Row

Stand holding a barbell or dumbbells, hinge at the hips to roughly 30-45 degrees of trunk inclination with a neutral spine and soft knees, and let the arms hang. Pull the load toward the lower ribs/upper abdomen by driving the elbows back and squeezing the shoulder blades together, then lower under control to full elbow extension without losing the hinge position.

20 muscles · 4 movements · 4 cues

Bird Dog Exercise

Quadruped exercise: simultaneously extend opposite arm and leg while maintaining a neutral spine. Activates lumbar erector spinae (29% nEMG) and multifidus while promoting anti-rotation core stability. Well-tolerated, functional, and progresses from basic to advanced levels.

6 muscles · 3 movements · 4 cues · 6 sources

15 muscles · 7 movements · 4 cues

From standing, squat down and place both hands on the floor just inside the feet, jump or step the feet back into a rigid high plank, perform an optional push-up, then jump the feet back toward the hands and explode vertically into a jump with arms reaching overhead. Land softly with knees tracking over the toes and flow immediately into the next repetition.

16 muscles · 12 movements · 4 cues

Chair Triceps Dip

Sit at the edge of a sturdy chair, grip the front edge with hands beside your hips, slide your hips off the seat, then bend and straighten your elbows to lower and press your body up using a chair.

6 muscles · 4 movements · 4 cues

Chest Fly

Lie supine on a flat bench holding dumbbells above the chest with palms facing each other and a soft bend in the elbows. Lower the arms out to the sides in a wide arc until a gentle stretch is felt across the chest, then squeeze the arms back together over the chest along the same arc, keeping the elbow angle constant throughout.

10 muscles · 1 movements · 4 cues

Chin-Up

Hang from a bar with a supinated (palms-facing-you) grip about shoulder-width apart, arms fully extended. Initiate by drawing the shoulder blades down and back, then pull the elbows toward the ribs until the chin clears the bar, keeping the ribcage down and legs quiet. Lower under control back to a full hang with elbows straight.

18 muscles · 7 movements · 4 cues

15 muscles · 6 movements · 4 cues

Countertop Incline Push-Up

A scaled push-up performed with both hands planted shoulder-width on the edge of a kitchen countertop while the feet stay back on the floor, creating an inclined body angle. The raised hand position reduces the percentage of body weight the arms must press, so the patient lowers the chest toward the counter and pushes back up under control. The higher and more vertical the counter, the easier the load — making it an ideal home starting point before progressing toward the floor.

8 muscles · 5 movements · 4 cues

Cross-Body Shoulder Stretch (Horizontal Adduction)

Standing or seated, pulling arm across body. Reduces GIRD by 14.77° and pain by 1.54 points — equivalent to sleeper stretch. Modified version increased IR ROM by 89.52% in tennis players. Reduces inferior posterior capsule shear modulus only (vs sleeper which affects both middle and inferior).

3 muscles · 2 movements · 4 cues · 2 sources

Dip

Support yourself on parallel bars with elbows locked and shoulders down. Bend the elbows and let the shoulders travel back into extension, lowering under control until the upper arms are roughly parallel to the floor, then press back up to full elbow extension without shrugging. A slight forward torso lean biases the chest; a vertical torso biases the triceps.

9 muscles · 4 movements · 4 cues

Doorway Isometric Row

Stand in a doorway, grip both sides of the doorframe with elbows bent about 90 degrees, and pull as though rowing while the fixed frame prevents any motion — a pure isometric contraction of the pulling and scapular-retraction muscles.

15 muscles · 4 movements · 4 cues

Doorway Lat Stretch

6 muscles · 4 movements · 4 cues

Doorway Pectoralis Stretch

Standing in doorway with forearm on frame, leaning forward. Arm height changes which portion is stretched: 45° ABD targets clavicular, 90° targets sternal, 135° targets abdominal portion. 8 weeks of pectoralis stretching (15 min/day, 4 days/week) produces ROM, strength, and muscle thickness gains comparable to resistance training.

2 muscles · 2 movements · 4 cues · 2 sources

From hands-and-knees, tuck the toes and lift the hips up and back until the body forms an inverted V, arms and spine in one long line and knees softly extending. Press the floor away through spread fingers, reach the sit bones toward the ceiling, and let the heels sink toward the floor only as far as a neutral spine allows. Hold while breathing steadily, keeping the head relaxed between the upper arms.

20 muscles · 7 movements · 4 cues

Dumbbell Bench Press

Lie supine on a flat bench with feet planted on the floor, holding a dumbbell in each hand at chest level with wrists stacked over elbows. Press both dumbbells upward until the elbows are extended (without locking out forcefully), then lower under control until the upper arms reach roughly bench level or a comfortable stretch across the chest. Keep the shoulder blades gently set back and down against the bench throughout.

12 muscles · 4 movements · 4 cues

Dumbbell Shoulder Press

Hold a dumbbell in each hand at shoulder height, palms facing forward or slightly inward, forearms vertical. Press both dumbbells overhead until the elbows are fully extended and the weights are stacked over the shoulders, then lower with control back to shoulder level. Keep the ribcage stacked over the pelvis and avoid arching the low back as the arms travel overhead.

16 muscles · 5 movements · 4 cues

Dynamic Hug

Standing with resistance band or cable behind you, arms forward at 90° flexion. Horizontally adduct arms across body while maintaining scapular protraction.

7 muscles · 2 movements · 4 cues

Empty Can Exercise (Scaption with Thumbs Down)

Shoulder elevation in the scapular plane with thumbs down (internal rotation). Classic supraspinatus test position but does NOT selectively isolate supraspinatus — 9 other shoulder muscles are equally activated. The internally rotated position narrows subacromial space. Full can has largely replaced this for rehabilitation, though it may be useful for middle deltoid recruitment.

3 muscles · 2 movements · 4 cues · 6 sources

External Rotation at 0° Abduction (Side-Lying or Band)

Rotator cuff strengthening targeting infraspinatus through external rotation with the arm at the side. Side-lying or standing with resistance band. Prevents superior humeral head migration and reduces impingement risk. Foundational for shoulder stability, progressible with resistance bands.

5 muscles · 1 movements · 4 cues · 6 sources

Face Pull

Stand facing a cable or band anchored at face height, gripping with palms down or neutral. Pull the handles toward your face, leading with the elbows wide and rotating the forearms back so knuckles finish pointing toward the ceiling, squeezing the shoulder blades together. Return with control without letting the shoulders round forward.

13 muscles · 4 movements · 4 cues

Full Can Exercise (Scaption with Thumbs Up)

Standing shoulder elevation in the scapular plane (30-45° anterior to coronal plane) with thumbs up. Targets supraspinatus with superior supraspinatus-to-deltoid ratio compared to empty can. Reduces subacromial impingement risk by promoting scapular upward rotation and posterior tilt. Holmgren et al. found 69% successful outcomes vs 24% controls, with only 20% proceeding to surgery vs 63%.

4 muscles · 2 movements · 4 cues · 9 sources

Lie supine on the floor (or an exercise mat), flatten your low back into the ground, then lift the shoulder blades, arms, and straight legs a few inches and hold that dished, banana-shaped position isometrically.

9 muscles · 4 movements · 4 cues

Inverted Row

Supine under a bar or suspension trainer, pull body toward the bar while maintaining scapular retraction and a rigid plank body line.

11 muscles · 3 movements · 4 cues

Stand tall with feet together and arms at your sides. Jump both feet out wider than hip-width while swinging straight arms out and overhead, then immediately jump back to the start position with arms returning to your sides. Repeat rhythmically, landing softly on the balls of the feet each cycle.

21 muscles · 9 movements · 4 cues

Landmine Press

Pressing a barbell anchored at one end in an arced bar path. Theoretically reduces subacromial stress by avoiding the impingement zone (60-120° elevation). May be appropriate for athletes with impingement who cannot tolerate vertical pressing. Standing position increases core and lower body stability demands.

10 muscles · 3 movements · 4 cues · 2 sources

Lat Pulldown

Sit at a cable pulldown station with thighs secured under the pad, grasp the bar with a pronated grip slightly wider than shoulder width, and lean back about 10-15 degrees with the chest lifted. Pull the bar down to the upper chest by driving the elbows down and back while depressing the shoulder blades, then control the bar back to full overhead arm extension without letting the shoulders shrug or the torso swing.

16 muscles · 6 movements · 4 cues

Lateral Raise

Stand tall holding a dumbbell in each hand at your sides with a soft bend in the elbows. Raise both arms out to the sides in the frontal plane until they reach approximately shoulder height (about 90 degrees of abduction), then lower with control back to your sides. Keep the torso still — no swinging or shrugging — and let the shoulder, not momentum, do the work.

15 muscles · 3 movements · 4 cues

Low Row (Band/Cable)

Seated or standing, pull a resistance band or cable toward the abdomen while retracting scapulae, elbows close to body.

9 muscles · 3 movements · 4 cues

Median Nerve Glide

Sequential movements to mobilize the median nerve: shoulder ABD → elbow extension → wrist/finger extension → cervical lateral flexion. Neurodynamic mobilization: 100% subjective improvement vs 0% controls (RR 15.00). Significantly reduces CTS symptom severity (MD -1.20) and functional severity (MD -1.06). Most effective combined with splinting.

3 muscles · 3 movements · 4 cues · 2 sources

20 muscles · 13 movements · 2 cues

Mountain Climber

Begin in a high plank with hands under shoulders, body in a straight line from head to heels. Drive one knee toward the chest, then quickly switch legs in a running-like motion while keeping the trunk rigid and hips level. Continue alternating at a controlled or brisk tempo without letting the hips pike up or sag.

16 muscles · 5 movements · 4 cues

Overhead Press (Seated)

Seated shoulder press with dumbbells or resistance band. Combines shoulder flexion and abduction to lift weight overhead. Foundational upper extremity strengthening exercise.

12 muscles · 3 movements · 4 cues · 7 sources

Full squat with arms extended overhead holding a barbell or dowel. Requires ankle dorsiflexion ≥36-38°, hip flexion >110°, thoracic extension, and shoulder flexion >170°. Greater rectus abdominis and external oblique activity (2-7% higher) than back squat. Primarily used as a movement screening tool with limited predictive validity for injury when used in isolation.

8 muscles · 6 movements · 4 cues · 2 sources

Pec Deck

Sit tall on the machine with your back and head against the pad, feet flat, and forearms or hands on the lever pads with elbows at roughly chest height. Squeeze the pads together in front of your chest by horizontally adducting the shoulders, pause briefly at peak contraction, then slowly control the return until you feel a gentle stretch across the chest without letting the elbows drift behind the plane of the torso.

9 muscles · 1 movements · 4 cues

Pendulum Exercise (Codman's)

Leaning forward with the affected arm hanging, creating small circular or pendulum motions using body sway rather than active shoulder muscle contraction. Used in early-stage frozen shoulder (freezing phase) when active motion is too painful. Proposed mechanisms include joint distraction, synovial fluid circulation, and pain gate modulation.

2 muscles · 3 movements · 4 cues · 2 sources

Explosive triple extension (ankle, knee, hip) pulling a barbell from hang position. Produces greatest rate of force development (17,254 N/s) compared to CMJ (3,836 N/s) and jump squat (3,517 N/s). Higher EMG in BF, gastroc, VL, and glute max. Requires technical proficiency in hang pulls and front squats.

6 muscles · 4 movements · 4 cues · 2 sources

Prone External Rotation at 90° Abduction

Lying prone with shoulder at 90° abduction off edge of table, externally rotating a light weight. Produces the greatest supraspinatus (82% MVIC), middle deltoid (87%), and posterior deltoid (88%) activation among ER exercises. Teres minor becomes more important as ER at 90° ABD (TM:infraspinatus ratio 1.21). Late-stage exercise requiring adequate scapular stability and pain-free 90° ABD.

6 muscles · 2 movements · 4 cues · 7 sources

Prone Horizontal Abduction with External Rotation (Prone Y/T)

Lying face down, lift arms in a Y or T position with thumbs pointing up (external rotation). Demonstrates optimal scapular neuromuscular control with excellent UT/MT ratio (0.43) and UT/LT ratio (0.30). Activates middle and lower trapezius at >50% MVIC while keeping upper trapezius <20%.

7 muscles · 4 movements · 4 cues · 6 sources

Prone T with External Rotation

Prone with arms abducted 90° in a T, thumbs up. Lift arms toward ceiling while externally rotating shoulders and retracting/depressing scapulae.

8 muscles · 4 movements · 4 cues

Prone Y-Raise

Prone with arms elevated overhead in a Y (135° abduction, thumbs up). Lift arms toward ceiling while squeezing blades down and together.

5 muscles · 3 movements · 4 cues

Prone Y-T-W Raise

Lie face down on the floor (a carpet or exercise mat for comfort), arms hanging off to the sides. With thumbs pointing up, lift the arms just off the ground to trace three shapes in sequence — a Y (arms overhead in a wide V), a T (arms straight out to the sides), and a W (elbows bent, drawn down toward the ribs) — leading each lift with the shoulder blades rather than the hands. No equipment beyond the floor is needed.

11 muscles · 7 movements · 4 cues

Pull-Up

Hang from an overhead bar with a pronated (palms-away) grip slightly wider than shoulder width, arms fully extended. Initiate by depressing and downwardly rotating the shoulder blades, then pull the body upward by driving the elbows down and back until the chin clears the bar, keeping the trunk braced and legs quiet. Lower under control to a full hang before the next repetition.

20 muscles · 7 movements · 4 cues

Push-Up Plus

Standard push-up with an additional scapular protraction at the top (the 'plus'). Activates serratus anterior at high amplitude and lower trapezius over upper trapezius. Ideal for scapular stabilization. Addresses scapular winging and promotes upward rotation essential for overhead activities.

10 muscles · 4 movements · 4 cues · 8 sources

Resisted External Rotation

Side-lying or standing with band/cable. Rotate forearm outward against resistance while keeping elbow at side. Key rotator cuff exercise.

4 muscles · 1 movements · 4 cues · 10 sources

Resisted Internal Rotation

Side-lying or standing with band/cable. Rotate forearm inward against resistance while keeping elbow at side. Targets subscapularis and internal rotators.

7 muscles · 1 movements · 4 cues · 9 sources

Scaption with External Rotation

Standing with arms elevated in the scapular plane (30–45° anterior to coronal), thumbs up, externally rotate to bias posterior rotator cuff.

7 muscles · 4 movements · 4 cues

Scapular Clock (Wall-Supported)

Stand facing a wall, forearms and elbows in contact with the wall at shoulder height. Slide both forearms together in a slow circular pattern (clockwise then counter-clockwise), tracing a clock face. Scapulae glide around the rib cage throughout.

12 muscles · 6 movements · 2 cues

Scapular Downward Rotation Control (Arm Lowering)

Controlled arm lowering from overhead emphasizing eccentric scapular downward rotation. Rhomboid major 25-45% MVIC, levator scapulae 25-58% MVIC. Clinically relevant for hand-behind-back movements. Downward rotation is primarily addressed through controlled mobility rather than strengthening.

3 muscles · 1 movements · 4 cues · 2 sources

Scapular Elevation and Depression (Shrugs / Reverse Shrugs)

Shrugs for upper trapezius and levator scapulae; reverse shrugs for lower trapezius and serratus anterior. Shrugs at 90° or 150° ABD activate upward rotators and decrease downward rotation. UT 21-36% MVIC, levator scapulae 25-58% MVIC, LT 15-30% MVIC.

4 muscles · 2 movements · 4 cues · 2 sources

Scapular Retraction Exercise

Squeeze shoulder blades together in a seated or standing position. Foundational exercise for scapular stability and posture.

4 muscles · 1 movements · 4 cues · 8 sources

Scapular Stability Exercises (Rows / Scapular Retraction)

7 muscles · 3 movements · 4 cues · 6 sources

Seated Cable Row

Sit tall at a cable row station with knees slightly bent and feet braced on the platform, holding the handle with arms extended. Pull the handle toward your lower ribs/upper abdomen by driving the elbows back and squeezing the shoulder blades together, keeping the trunk upright and still. Slowly return to the start under control, letting the shoulder blades protract without rounding the lower back.

18 muscles · 3 movements · 4 cues

Side-Lying External Rotation

Side-lying on uninvolved side with a towel roll under the working elbow. Elbow at 90°, externally rotate shoulder against light resistance.

7 muscles · 2 movements · 4 cues

Draft92%

Sleeper Stretch (Posterior Shoulder)

Sidelying on target shoulder at 90° forward flexion, passively rotating forearm toward floor. Reduces GIRD by 14.69° and pain by 2.17 points over 4 weeks. Decreases posterior capsule shear modulus at both middle and inferior regions. Risk of suprascapular nerve compression with excessive force.

3 muscles · 1 movements · 4 cues · 2 sources

Standing, cross one leg behind the other. Reach the same-side arm overhead and lean away to stretch the side body from hip to underarm.

9 muscles · 4 movements · 2 cues

12 muscles · 5 movements · 4 cues

Supine Scapular Punch

Supine holding a light dumbbell, arm pointing toward ceiling with elbow locked. Punch toward ceiling by protracting scapula 2–3 inches off the table.

6 muscles · 2 movements · 4 cues

Towel Row

Standing horizontal pull done at home by looping a towel around both handles of a sturdy closed door; hold an end in each hand, walk the feet in and lean back with arms straight, then pull the chest toward the door by driving the elbows back and squeezing the shoulder blades together. Resistance is self-scaled by how far back you lean.

14 muscles · 4 movements · 4 cues

Towel Scapular Retraction

Sit or stand tall and grip a rolled bath towel with both hands roughly shoulder-width apart, arms out in front at about chest height. Keeping the elbows slightly bent, pull outward on the towel as if trying to tear it while squeezing the shoulder blades down and back toward the spine. Hold the pinch, then slowly release. The towel gives a light, self-graded isometric resistance you can control by how hard you pull.

9 muscles · 4 movements · 4 cues

Tricep Extension (Overhead)

Overhead elbow extension with dumbbell or band. Fully lengthens the long head of the triceps across both joints. Complements pushing exercises.

6 muscles · 2 movements · 4 cues · 6 sources

6 muscles · 4 movements · 4 cues · 2 sources

Ulnar Nerve Glide

Sequential movements to mobilize the ulnar nerve: shoulder ABD → elbow flexion → wrist extension → cervical lateral flexion. Very low-certainty evidence for mild-moderate ulnar neuropathy at elbow. Nerve gliding may not add benefit beyond patient education for cubital tunnel. 89.5% improved at 6 months with conservative management.

8 muscles · 3 movements · 4 cues · 2 sources

Upward Rotation Shrug (30° Abduction)

Standing with arms abducted 30° in the coronal plane, elevate shoulders (shrug) while maintaining arm position. Modified shrug to bias upward rotators.

5 muscles · 2 movements · 4 cues

Wall Angel

13 muscles · 7 movements · 4 cues

Wall Push-Up

Standing push-up against a wall. Combines shoulder flexion/adduction with elbow extension and scapular protraction. Low-load entry point for pushing exercises.

10 muscles · 4 movements · 4 cues · 7 sources

Wall Walks (Wall Finger Climbing)

Wall Slide

Standing facing a wall with forearms/hands on the wall, slide arms upward while maintaining scapular posterior tilt and upward rotation.

6 muscles · 3 movements · 4 cues

Draft92%

Facing or perpendicular to a wall, walking the fingers up the wall to progressively increase shoulder flexion or abduction ROM. Used in late freezing or early thawing phase of adhesive capsulitis when active ROM exercises become tolerable. Patients work into mild discomfort but not sharp pain.

5 muscles · 2 movements · 4 cues · 2 sources

Water Bottle Lateral Raise

Standing tall, hold a filled water bottle in each hand at your sides. With a soft elbow, raise both arms out to the sides in the frontal plane until they reach about shoulder height, then lower slowly under control. The water bottles supply the light external load.

9 muscles · 2 movements · 4 cues

23 muscles · 9 movements · 4 cues

6-Direction Wrist Resistance Training

Elbow

38 exercises

Comprehensive resistance-training protocol loading all six wrist and forearm motions: flexion, extension, radial deviation, ulnar deviation, pronation, and supination. Performed with dumbbell or band resistance at the forearm/hand. A 6-week RCT showed significant motor-control improvements by week 2 and strength gains (1RM and isokinetic) by week 4 compared to ROM-only training.

7 muscles · 6 movements · 4 cues

Barbell Bench Press

13 muscles · 4 movements · 4 cues

Barbell Row

22 muscles · 4 movements · 4 cues

20 muscles · 11 movements · 4 cues

Bent-Over Row

20 muscles · 4 movements · 4 cues

Bicep Curl

Standing or seated elbow flexion with dumbbell or resistance band. The forearm moves from extension to full flexion. Fundamental upper extremity strengthening.

6 muscles · 2 movements · 4 cues · 4 sources

Biceps Curl

Stand or sit holding a dumbbell in each hand with arms at your sides, palms facing forward. Keeping the upper arms pinned to your torso, bend the elbows to raise the weight toward the shoulders, then lower with control back to full elbow extension. Avoid swinging the trunk or shrugging the shoulders to complete the lift.

9 muscles · 2 movements · 4 cues

16 muscles · 12 movements · 4 cues

Chair Triceps Dip

Sit at the edge of a sturdy chair, grip the front edge with hands beside your hips, slide your hips off the seat, then bend and straighten your elbows to lower and press your body up using a chair.

6 muscles · 4 movements · 4 cues

Chin-Up

18 muscles · 7 movements · 4 cues

15 muscles · 6 movements · 4 cues

Countertop Incline Push-Up

8 muscles · 5 movements · 4 cues

Desk Wrist Extensor Stretch

Standing or sitting at a desk, place the back of the affected hand flat on the desk with the palm facing up and fingers pointing toward your body, elbow straight; gently press down and lean until you feel a stretch over the top of the forearm.

5 muscles · 3 movements · 4 cues

Desk Wrist Flexor Stretch

Seated at a desk, place the palm flat on the desktop with the fingers pointing back toward the body and the elbow straight, then gently lean away from the hand to draw the wrist into extension and stretch the palm-side forearm flexors. The desk supplies the counter-pressure so the stretch is fully passive and easy to grade by how far you lean.

6 muscles · 3 movements · 4 cues

Dip

9 muscles · 4 movements · 4 cues

Doorway Isometric Row

15 muscles · 4 movements · 4 cues

20 muscles · 7 movements · 4 cues

Dumbbell Bench Press

12 muscles · 4 movements · 4 cues

Dumbbell Shoulder Press

16 muscles · 5 movements · 4 cues

Face Pull

13 muscles · 4 movements · 4 cues

Forearm Pronation/Supination with Hammer

Seated with elbow on thigh, rotate forearm using a weighted hammer or dowel. The offset weight creates torque for resisted pronation and supination.

3 muscles · 2 movements · 4 cues · 4 sources

Hammer Curl

Stand holding a dumbbell in each hand at your sides with palms facing your thighs (neutral grip). Keeping the elbows pinned to your ribs and the thumbs pointing up throughout, bend the elbows to curl the weights toward the shoulders, then lower with control back to full elbow extension.

10 muscles · 1 movements · 4 cues

Inverted Row

Supine under a bar or suspension trainer, pull body toward the bar while maintaining scapular retraction and a rigid plank body line.

11 muscles · 3 movements · 4 cues

Landmine Press

10 muscles · 3 movements · 4 cues · 2 sources

Lat Pulldown

16 muscles · 6 movements · 4 cues

Overhead Press (Seated)

Seated shoulder press with dumbbells or resistance band. Combines shoulder flexion and abduction to lift weight overhead. Foundational upper extremity strengthening exercise.

12 muscles · 3 movements · 4 cues · 7 sources

Lie face-down on the floor (no equipment needed) and press your upper body up with your arms while your hips and low back stay relaxed, letting the lumbar spine extend passively.

7 muscles · 4 movements · 4 cues

Pull-Up

20 muscles · 7 movements · 4 cues

Push-Up Plus

10 muscles · 4 movements · 4 cues · 8 sources

Radial Nerve Glide

Sequential movements to mobilize the radial nerve: shoulder depression → elbow extension → forearm pronation → wrist flexion. Significantly decreased pain at rest (ES 0.84), at night (ES 0.91), and during activity (ES 1.06) in lateral epicondylitis patients after 6 weeks. Addresses neural component of lateral elbow pain.

7 muscles · 2 movements · 4 cues · 2 sources

Resisted Forearm Pronation

A targeted forearm-strengthening exercise in which the seated athlete rotates the palm from a face-up (supinated) or neutral position toward face-down (pronated) against external resistance, typically an offset load such as a hammer or a dumbbell held at one end, or an elastic band. The elbow is kept flexed to roughly 90 degrees and pinned to the side or supported on a thigh/table so the rotation is isolated to the radioulnar joints rather than the shoulder. It builds concentric and eccentric control of forearm pronation for grip-, tool-, and racquet-based tasks and for rehabilitation after distal radius, elbow, or forearm injury.

6 muscles · 1 movements · 4 cues

Seated Cable Row

18 muscles · 3 movements · 4 cues

Skull Crusher (Lying Triceps Extension)

Lie supine on a flat bench holding an EZ-curl bar or dumbbells with arms extended over the chest, shoulders flexed to roughly 90 degrees. Keeping the upper arms still, bend only the elbows to lower the load under control toward the forehead or just behind the crown of the head, then extend the elbows back to the start without letting the elbows flare or drift.

8 muscles · 1 movements · 4 cues

Towel Row

14 muscles · 4 movements · 4 cues

Tricep Extension (Overhead)

Overhead elbow extension with dumbbell or band. Fully lengthens the long head of the triceps across both joints. Complements pushing exercises.

6 muscles · 2 movements · 4 cues · 6 sources

Triceps Pushdown

Stand facing a cable column with a straight bar or rope attachment set at upper-chest height. With elbows pinned to your sides and a slight forward hinge at the hips, extend the elbows fully to push the handle down toward the thighs, then control the return until the forearms rise to roughly 90 degrees of elbow flexion without letting the elbows drift forward.

8 muscles · 1 movements · 4 cues

Ulnar Nerve Glide

8 muscles · 3 movements · 4 cues · 2 sources

Wall Push-Up

Standing push-up against a wall. Combines shoulder flexion/adduction with elbow extension and scapular protraction. Low-load entry point for pushing exercises.

10 muscles · 4 movements · 4 cues · 7 sources

6-Direction Wrist Resistance Training

Wrist

19 exercises

7 muscles · 6 movements · 4 cues

20 muscles · 11 movements · 4 cues

Dart Thrower's Motion

A controlled wrist movement along the natural diagonal (oblique) plane the wrist prefers for everyday tasks. The hand travels from a "cocked-back" position of radial deviation with slight extension (thumb up and back) to ulnar deviation with slight flexion (little-finger side down and in), tracing the arc used when throwing a dart, swinging a hammer, or pouring from a jug. The forearm stays still while all motion happens at the wrist.

6 muscles · 4 movements · 4 cues

Desk Wrist Extensor Stretch

5 muscles · 3 movements · 4 cues

Desk Wrist Flexor Stretch

6 muscles · 3 movements · 4 cues

20 muscles · 7 movements · 4 cues

Median Nerve Glide

3 muscles · 3 movements · 4 cues · 2 sources

Nerve and Tendon Gliding Exercises (Carpal Tunnel)

Combined program of median nerve glides and tendon gliding for carpal tunnel syndrome. Nerve glides: sequential shoulder ABD → elbow extension → wrist/finger extension → cervical lateral flexion. Tendon glides: straight → hook fist → full fist → tabletop → straight fist. Proposed mechanisms include reducing intraneural pressure, improving nerve excursion, and preventing adhesion formation.

3 muscles · 8 movements · 4 cues · 2 sources

Radial Deviation Strengthening

A targeted wrist exercise that trains radial deviation — tilting the hand toward the thumb side. Sitting with the forearm supported and the thumb pointing up, you hold a light weight (or a hammer gripped near its head) and raise the hand upward through a small arc, then lower it slowly. It isolates the radial wrist muscles that are rarely trained directly, building strength and control at a joint most people only ever move incidentally.

8 muscles · 1 movements · 4 cues

Radial Nerve Glide

7 muscles · 2 movements · 4 cues · 2 sources

Tyler Twist — Eccentric Wrist Extension (FlexBar)

Using a Thera-Band FlexBar, perform eccentric wrist extension for lateral epicondylalgia. The landmark Tyler et al. (2010) RCT showed DASH improved 76% vs 13% (p=0.01), VAS improved 81% vs 22% (p=0.002), and strength improved 79% vs 15% (p=0.011) over 7-8 weeks.

2 muscles · 1 movements · 4 cues · 2 sources

Ulnar Deviation Strengthening

A targeted wrist exercise that trains the muscles moving the hand toward the little-finger side (ulnar deviation). With the forearm supported and thumb pointing up, you hold a light weight and slowly tilt the hand downward toward the floor, then control it back up. It isolates a small, rarely-trained motion that stabilizes the wrist during gripping, carrying, and tool use.

3 muscles · 1 movements · 4 cues

Ulnar Nerve Glide

8 muscles · 3 movements · 4 cues · 2 sources

Wrist Circles (AROM)

A gentle active range-of-motion drill in which the hand is drawn through slow, full circles at the wrist, blending flexion, extension, radial deviation, and ulnar deviation into one continuous circumduction. It is used to maintain or restore wrist mobility, warm up the joint before loading, and reintroduce comfortable movement after stiffness, immobilization, or long periods of static postures such as typing.

8 muscles · 4 movements · 4 cues

Wrist Curls (Flexion/Extension)

Seated forearm-on-thigh wrist curls in both flexion and extension directions with light dumbbells. Wrist extensors function as primary stabilizers during dynamic movements with co-contraction ratios of 2.28 during flexion.

4 muscles · 2 movements · 4 cues · 2 sources

Wrist Deviation Exercise (Radial/Ulnar)

Seated with forearm on thigh, wrist hanging off edge. Move wrist side to side with light weight. Targets wrist deviators used in gripping and tool use.

4 muscles · 2 movements · 4 cues · 2 sources

Wrist Extensor Stretch

Stretch for the forearm extensor group. Extend the elbow and use the other hand to gently flex the wrist.

4 muscles · 1 movements · 4 cues · 6 sources

Wrist Flexor Stretch

Stretch for the forearm flexor group. Extend the elbow and use the other hand to gently extend the wrist and fingers.

4 muscles · 1 movements · 4 cues · 2 sources

Wrist Neutral Splinting + Exercise Protocol (CTS)

Combined conservative management protocol for carpal tunnel syndrome: nighttime neutral wrist splinting (0-20° extension) plus daytime nerve and tendon gliding exercises. First-line non-surgical treatment. Consider surgical referral if severe symptoms persist >6 months, thenar atrophy develops, persistent numbness occurs, or 3-6 months conservative management fails.

3 muscles · 2 movements · 4 cues · 2 sources

Hand

25 exercises

Chin-Up

18 muscles · 7 movements · 4 cues

Comprehensive Thumb Putty Program

Therapy putty program targeting thumb opposition, abduction, adduction, and pinch strength. Ottawa Panel: 46 grade A recommendations for ROM + isotonic + isometric + functional exercise. Hand exercises reduce short-term pain (SMD -5.0) and improve grip strength (21 lbs). Minimum 12 weeks for sustained benefit.

5 muscles · 5 movements · 4 cues · 2 sources

Desk Wrist Flexor Stretch

6 muscles · 3 movements · 4 cues

Dexterity Training (Purdue Pegboard / 9-Hole Peg)

Task-specific manipulation of pegs, pins, or small objects into target holes. Used as both assessment and training.

6 muscles · 3 movements · 4 cues

Finger Adduction (Card Squeeze)

Squeeze a card, coin, or thin object between adjacent fingers to load the palmar interossei.

2 muscles · 1 movements · 4 cues

Draft45%

Finger Adduction Exercise (Palmar Interossei)

Strengthening palmar interossei for finger adduction. Rubber band resistance significantly increases ulnar nerve-innervated intrinsic muscle activation while minimizing extrinsic activation. Finger adduction strength is highly affected in ulnar nerve injuries (75-76% reduction).

3 muscles · 1 movements · 4 cues · 2 sources

Finger Extension with Rubber Band

Place a rubber band around all five fingertips and spread the fingers apart against resistance. Targets finger and thumb extensors for grip balance and hand rehabilitation.

5 muscles · 2 movements · 4 cues · 2 sources

Grip Squeeze and Release

Make a firm fist (squeeze a stress ball if available), hold 3 seconds, then fully open the hand with fingers spread. Trains forearm flexor strength + extensor recruitment.

10 muscles · 4 movements · 4 cues

Grip Strengthening (Squeeze Ball)

Squeeze a therapy ball or putty, then release. Trains finger flexion and grip strength used in all hand activities of daily living.

5 muscles · 4 movements · 4 cues · 7 sources

Hypothenar Reactivation (Bendz Method)

Two functional grip patterns: locking grip (5th metacarpal flexion with small-finger flexion) and supporting grip (5th metacarpal flexion with small-finger extension to support a plate). Targets ADM, ODM, FDMB.

6 muscles · 1 movements · 4 cues

Draft40%

Intrinsic-Plus Position Hold

Isometric hold at MCP flexion 60–90° with simultaneous IP extension. Targets lumbricals; guards against claw-hand deformity.

3 muscles · 2 movements · 4 cues

Isolated Small-Finger Abduction

Abduct the small finger away from the ring finger against a rubber band or manual resistance. Targets ADM.

4 muscles · 1 movements · 4 cues

Draft65%

Median Nerve Glide

3 muscles · 3 movements · 4 cues · 2 sources

Nerve and Tendon Gliding Exercises (Carpal Tunnel)

3 muscles · 8 movements · 4 cues · 2 sources

Pinch Strengthening (Tip / Three-Jaw-Chuck / Lateral)

Isometric or isotonic pinch against putty or a pinch gauge. Three grips train different thumb-finger couples: tip (FPL + FPB + 1st lumbrical), three-jaw-chuck (opponens, APB, FPB, adductor pollicis), lateral/key (adductor pollicis dominant).

7 muscles · 3 movements · 4 cues

Pull-Up

20 muscles · 7 movements · 4 cues

Rubber-Band Finger Abduction

Fingers abduct against an elastic band. The only intrinsic exercise with direct EMG validation for selective intrinsic activation.

4 muscles · 1 movements · 4 cues

Sensory Re-education with Mirror Therapy

Phase 1 (early re-innervation): texture and shape identification with eyes open, then closed. Phase 2 (after 2-point discrimination returns): stereognosis and locognosia. Mirror therapy enhances cortical activation.

2 muscles · 2 movements · 4 cues

Tendon Gliding Exercises (Finger)

Systematic progression through hand positions to maximize differential tendon excursion: straight → hook fist → full fist → tabletop → straight fist. Active four-finger mobilization produces 23.4 mm median FDP excursion vs 10.0 mm for modified Kleinert. Very low-certainty evidence for all flexor tendon rehab protocols.

4 muscles · 6 movements · 4 cues · 2 sources

Tendon Gliding Sequence

Sequential finger positions: straight → hook fist → straight fist → tabletop. Standard post-carpal-tunnel-release mobility protocol.

5 muscles · 2 movements · 4 cues

Thumb Adduction / Key Pinch Exercise

Strengthening the adductor pollicis through key pinch (lateral pinch) tasks. Adductor pollicis shows nearly equal activation to FPL during pinch, with activity increasing proportionally with force. 79% MVC increase demonstrated after training at 50% MVC.

3 muscles · 1 movements · 4 cues · 2 sources

Thumb IP and MCP Strengthening

Isolated thumb joint exercises targeting FPL (IP flexion), EPL (IP extension), FPB (MCP flexion), and EPB (MCP extension). FPL and EPL are the only two extrinsic thumb muscles capable of sustaining individual activations without significant coactivation.

4 muscles · 4 movements · 4 cues · 2 sources

Thumb Opposition Exercise

Touch the thumb to each fingertip in sequence, then reverse. Trains opposition coordination used in fine motor tasks.

3 muscles · 3 movements · 4 cues · 5 sources

Thumb Opposition Sequence

Touch thumb tip sequentially to each fingertip, emphasizing rotation of the thumb pad to face the finger pad (true opposition, not just flexion).

5 muscles · 2 movements · 4 cues

Thumb Radial Abduction

A targeted hand-strengthening exercise in which the thumb is moved away from the index finger within the plane of the palm (radial abduction / extension at the carpometacarpal joint), against gravity or elastic resistance. It isolates the deep radial-side extrinsic thumb muscles that govern the outer edge of the thumb web space and column stability of the first ray.

3 muscles · 1 movements · 4 cues

Active Anterior Pelvic Tilt

Lumbar Spine

35 exercises

A foundational pelvic motor-control drill in which you actively roll the top of the pelvis forward (rotating the sitting bones back and up), producing a gentle increase in lumbar lordosis without moving the spine above it or the legs below it. Performed slowly and consciously to build awareness and voluntary control of the pelvis as an independent segment.

10 muscles · 3 movements · 4 cues

13 muscles · 5 movements · 4 cues

Bird Dog Exercise

6 muscles · 3 movements · 4 cues · 6 sources

15 muscles · 7 movements · 4 cues

16 muscles · 12 movements · 4 cues

Cat-Cow

5 muscles · 4 movements · 4 cues · 2 sources

15 muscles · 6 movements · 4 cues

Copenhagen Adduction

A side-plank-based hip adduction exercise in which the top leg is supported on a bench (or held by a partner) while the athlete lifts the pelvis and bottom leg upward, loading the adductors of the top leg through a supporting isometric/eccentric-concentric action and the bottom leg through active adduction. Performed side-lying on the forearm with the body held in a straight line; the pelvis lowers toward the floor and is lifted back up in a controlled rhythm.

10 muscles · 3 movements · 4 cues · 2 sources

Core Stabilization with Abdominal Drawing-In Maneuver (ADIM)

Core stabilization exercise targeting deep trunk muscles (transversus abdominis, multifidus). Patient draws the navel toward the spine without moving the pelvis, then maintains the contraction during limb movements. Reduces lumbar segmental translation and pain more effectively than general strengthening. Fundamental for lumbar instability and chronic low back pain.

4 muscles · 2 movements · 4 cues · 5 sources

Crunch

7 muscles · 3 movements · 4 cues

Doorway Lat Stretch

6 muscles · 4 movements · 4 cues

Foam Roller Bridge

Hip extension bridge with feet elevated on a foam roller. The unstable surface increases proprioceptive demand and alters muscle recruitment. Back bridge with leg lift on unstable surface produces L/G ratio of 3.35, indicating high lumbar-to-gluteal muscle challenge. Adding external rotation during bridging increases gluteus maximus and multifidus activation.

6 muscles · 2 movements · 4 cues · 2 sources

Front Plank and Variations

Prone forearm plank. RA 46-48% MVIC, EO 77% MVIC with bracing. Scapular adduction + posterior pelvic tilt produces highest overall activation. Adding ankle dorsiflexion increases all abdominals >60% MVIC. Well-tolerated in chronic LBP. Longer holds don't predict lower LBP risk.

5 muscles · 2 movements · 4 cues · 2 sources

Hanging Leg Raise

Hang from a pull-up bar with an overhand grip, shoulders actively packed (pulled down away from the ears). Keeping the knees straight or nearly straight, raise both legs to at least hip height, finishing by curling the pelvis posteriorly toward the ribs, then lower under control without swinging. The pelvic curl at the top is what shifts the demand from the hip flexors onto the abdominals.

15 muscles · 3 movements · 4 cues

Hip Hinge / Deadlift Pattern

Standing hip hinge with bodyweight or light load emphasizing posterior chain loading while maintaining neutral spine. RDL produces the greatest peak hamstring force (1.6 BW BFlh, 1.9 BW SM) and greatest peak hamstring stretch among common exercises, exceeding sprinting demands. Eccentric training including RDL reduces hamstring injury by 56.8-70%.

4 muscles · 3 movements · 4 cues · 2 sources

9 muscles · 4 movements · 4 cues

Kettlebell Good Morning

Standing hip hinge exercise with a kettlebell held at the chest (goblet) or behind the neck. Loads the posterior chain through a controlled hip hinge pattern. Generates substantial erector spinae and gluteus maximus activation, making it an effective intermediate-level posterior chain strengthener.

6 muscles · 3 movements · 4 cues · 2 sources

McGill Curl-Up

Modified curl-up with hands under lumbar spine to maintain lordosis, one knee bent, one straight. Minimal spinal flexion range. Produces RA 50% MVIC while minimizing spinal compression. Partial curl-ups generate the highest muscle challenge-to-spine cost index, optimizing abdominal activation while minimizing spinal loading.

3 muscles · 1 movements · 4 cues · 2 sources

20 muscles · 13 movements · 2 cues

Modified Curl-Up / Dead Bug

6 muscles · 2 movements · 4 cues · 7 sources

Pallof Press (Anti-Rotation)

4 muscles · 3 movements · 4 cues · 2 sources

Pelvic Clock Mobilization

Add the supine pelvic clock mobilization drill to the pelvis region.

9 muscles · 5 movements · 4 cues

Pelvic Realignment Exercises (Pelvic Tilts)

Supine pelvic tilt exercises for lumbopelvic awareness and motor control. Patient alternates between anterior and posterior pelvic tilts, then practices holding neutral. Part of pericapsular soft tissue and realignment (PSTR) approach. Significantly improves pain (NRS) and function (Harris Hip Score) in hip OA. Enhances lumbopelvic awareness and reduces hypertonic guarding in low back pain.

5 muscles · 2 movements · 4 cues · 6 sources

Lie face-down on the floor (no equipment needed) and press your upper body up with your arms while your hips and low back stay relaxed, letting the lumbar spine extend passively.

7 muscles · 4 movements · 4 cues

Quadruped Rockback

Flexion-biased exercise performed in quadruped. Patient rocks hips back toward heels while maintaining neutral or slightly flexed lumbar spine. Opens the lumbar spinal canal and neural foramina, providing symptom relief for lumbar stenosis. Doubles as a gentle hip and lumbar mobility drill.

5 muscles · 2 movements · 4 cues · 2 sources

Russian Twist

10 muscles · 2 movements · 4 cues

Seated Trunk Rotation

Sit tall, hands on opposite knee. Gently rotate the upper body toward that side, keeping hips and pelvis square forward. Trains thoracic rotation in a desk-compatible posture.

12 muscles · 3 movements · 2 cues

Side Plank (Lateral Bridge)

5 muscles · 3 movements · 4 cues · 2 sources

Side Plank with Hip Abduction

6 muscles · 3 movements · 4 cues · 2 sources

9 muscles · 4 movements · 4 cues

Standing Hip Hike

A standing frontal-plane exercise for the pelvis and hip. Standing on one leg at the edge of a low step with the other leg hanging free, you let the pelvis drop on the free-leg side, then lift (hike) it back up above level. This trains the muscles that control side-to-side pelvic tilt — the hip abductors of the standing leg and the quadratus lumborum on the hiking side — a foundational pattern that governs level pelvis during single-leg stance and walking.

8 muscles · 4 movements · 4 cues

Standing, cross one leg behind the other. Reach the same-side arm overhead and lean away to stretch the side body from hip to underarm.

9 muscles · 4 movements · 2 cues

Standing Lumbar Extension

Stand with hands on the low back, fingers pointing down. Lean backward as far as comfortable by extending the lumbar spine. Hold 3 seconds at end-range, return to neutral. McKenzie-style press-up performed standing.

8 muscles · 2 movements · 2 cues

12 muscles · 5 movements · 4 cues

Supported Pelvic Floor Lengthening Positions

Static holds in gravity-assisted positions that passively lengthen the pelvic floor. Modified butterfly (supine, soles together, knees apart) was most effective for PFM relaxation on sEMG, followed by deep squat with yoga block and child's pose. Hold 60–90 s with diaphragmatic breathing.

4 muscles · 5 movements · 2 cues

Active Anterior Pelvic Tilt

Pelvis

13 exercises

10 muscles · 3 movements · 4 cues

20 muscles · 11 movements · 4 cues

Cook Hip Lift (Single-Leg Bridge with Contralateral Hip Flexion)

Supine, both knees bent. Pull one knee firmly toward chest with both hands (this locks the opposite hemipelvis). Press through the heel of the foot still on the floor to lift the hips. Bilateral pelvis stays level — no rotation.

12 muscles · 2 movements · 2 cues

Copenhagen Adduction

10 muscles · 3 movements · 4 cues · 2 sources

Crunch

7 muscles · 3 movements · 4 cues

Hanging Leg Raise

15 muscles · 3 movements · 4 cues

Hip Thrust

Sit on the floor with your upper back against a bench, knees bent and feet flat about hip-width apart. Drive through the heels to lift the hips until the trunk and thighs are parallel to the floor, finishing with a strong glute squeeze and a slight posterior pelvic tilt, then lower under control. Keep the chin tucked and ribs down so the movement comes from the hips rather than the lumbar spine.

10 muscles · 2 movements · 4 cues

9 muscles · 4 movements · 4 cues

Pelvic Clock Mobilization

Add the supine pelvic clock mobilization drill to the pelvis region.

9 muscles · 5 movements · 4 cues

Side-Bridge

Sidelying on forearm, lift hips so body forms a straight line from head to feet; hold.

5 muscles · 2 movements · 4 cues

Standing Hip Hike

8 muscles · 4 movements · 4 cues

Standing Lumbar Extension

8 muscles · 2 movements · 2 cues

Standing Quad Stretch

Standing, bend one knee and grab the ankle behind you, pulling the heel toward the glute. Keep knees together and pelvis neutral. Quadriceps + hip flexor stretch.

14 muscles · 3 movements · 2 cues

90/90 Hip Internal Rotation Stretch

Hip

107 exercises

Seated on the floor with front leg at 90° hip flexion + 90° knee flexion, back leg at 90° abduction + 90° knee flexion (the '90/90' position). Lean forward over the front shin to stretch the front-hip external rotators and lengthen toward IR. Switch sides.

8 muscles · 1 movements · 2 cues

90/90 Hip Stretch (Shinbox)

Seated with both hips at 90° flexion and 90° rotation — front leg in external rotation, back leg in internal rotation. Targets hip capsule, gluteals, and deep rotators. Myofascial stretching improved hip rotation by up to 56% over 6 weeks. No evidence of fascicle lengthening from stretching — improvements come from decreased stiffness (g=0.37) and increased stretch tolerance (g=0.74).

4 muscles · 2 movements · 4 cues · 2 sources

A-Skip / B-Skip Running Drills

High-knee running drills for running mechanics and sprint performance. A-skip emphasizes hip flexion power with rapid ground contact. B-skip adds active hamstring 'paw-back' extension. Typically introduced in mid-stage running rehabilitation after pain-free jogging.

5 muscles · 4 movements · 4 cues · 2 sources

A-Skip Drill

Running drill combining high-knee drive, quick ground contact, and coordinated arm action. Emphasizes hip flexion initiation and plantarflexor push-off.

6 muscles · 2 movements · 4 cues

Active Anterior Pelvic Tilt

10 muscles · 3 movements · 4 cues

Active Straight Leg Raise (ASLR)

Supine, lift a straight leg to approximately 60° hip flexion while keeping the opposite leg flat.

6 muscles · 1 movements · 4 cues

Back Squat (Barbell)

Set a barbell across the upper trapezius (high-bar) or posterior deltoids/scapular spine (low-bar), unrack, and stand with feet shoulder-width apart and toes turned out slightly. Brace the trunk, then descend by simultaneously flexing the hips and knees, keeping the bar over the midfoot and the spine in a neutral range, until the hip crease is at or below the top of the knee (or as depth allows). Drive back up by extending the hips and knees together to return to standing.

17 muscles · 3 movements · 4 cues

13 muscles · 5 movements · 4 cues

Backwards Walking

Retrograde gait training. Patient walks backwards in a controlled environment. Increases quadriceps demand due to reversed gait mechanics, improves proprioception, and reduces knee joint loading. A 6-week program showed significantly greater pain reduction and quadriceps strength improvement in knee osteoarthritis patients.

6 muscles · 4 movements · 4 cues · 2 sources

20 muscles · 11 movements · 4 cues

Bird Dog Exercise

6 muscles · 3 movements · 4 cues · 6 sources

15 muscles · 7 movements · 4 cues

Bodyweight Hip Hinge

Standing hip-dominant bend performed with bodyweight only, optionally holding a broomstick vertically against the spine (touching the back of the head, mid-back, and tailbone) as a tactile cue for maintaining a neutral spine while the hips travel backward.

7 muscles · 3 movements · 4 cues

Box Jump (Bilateral)

Jumping from floor onto a box/platform. Peak GRF 3.34 BW takeoff to 4.22 BW landing. Sequential proximal-to-distal muscle activation during propulsion: VL, glute max, soleus, gastrocnemius. Requires bilateral squat strength 1.25-1.5x BW and adequate ankle dorsiflexion (>36-38°) before progressing.

5 muscles · 3 movements · 4 cues · 2 sources

Bridge

Supine hip extension exercise. Patient lies on back with knees bent, feet flat on floor, and lifts hips toward ceiling by squeezing glutes.

5 muscles · 1 movements · 4 cues · 8 sources

16 muscles · 12 movements · 4 cues

Chair-Supported Single-Leg Balance

Stand tall behind or beside a sturdy chair, resting your fingertips lightly on the chair back for support. Shift your weight onto one leg and lift the other foot just off the floor, holding a steady single-leg stance while the chair provides a safe touch-point to catch any loss of balance.

15 muscles · 7 movements · 4 cues

Clamshell

Sidelying hip external rotation exercise. Patient lies on side with hips and knees bent, feet together, and opens top knee like a clamshell.

5 muscles · 2 movements · 4 cues · 10 sources

Cook Hip Lift (Single-Leg Bridge with Contralateral Hip Flexion)

12 muscles · 2 movements · 2 cues

Copenhagen Adduction

10 muscles · 3 movements · 4 cues · 2 sources

Couch Stretch (Rectus Femoris / Hip Flexor)

Half-kneeling with rear foot elevated against a wall or couch. Combines hip extension with knee flexion to maximally stretch the biarticular rectus femoris. Posterior pelvic tilt stretching reduces reactive hip flexor force by 4.85 N·m vs standard stretching. Stretching up to 120 seconds has no negative performance effect.

3 muscles · 2 movements · 4 cues · 2 sources

Countertop-Supported Squat

Stand facing a sturdy kitchen countertop with feet shoulder-width apart, resting your hands lightly on the edge. Push your hips back and bend your knees to lower into a squat as deep as is comfortable, using the countertop only for balance and to unload a portion of body weight, then drive through your heels and squeeze your glutes to stand back up.

12 muscles · 5 movements · 4 cues

Depth Jump (Drop Jump)

Step off a box, land, and immediately jump vertically. Peak impact forces 4.93-5.39 BW. Optimal drop height is 75-100% of squat jump height for bounce drop jumps. Training at optimal height produces 10-20% vertical jump improvement and 20-34% reactive strength index gains. Requires squat strength 1.5x BW.

4 muscles · 3 movements · 4 cues · 2 sources

20 muscles · 7 movements · 4 cues

Eccentric Stair Descent

Standing at the top of a staircase, slowly lower yourself one step at a time, letting the trailing (top-step) leg bend under control to accept most of the load while the front foot touches down softly. Use the stair handrail for balance. The emphasis is on a slow, controlled descent (roughly 3-4 seconds per step) so the quadriceps of the supporting leg works eccentrically rather than dropping quickly.

11 muscles · 4 movements · 4 cues

Eccentric Step-Down

Stand on a step on the working leg; slowly lower the non-working heel toward the floor, then return. Progress height 4" → 8" → 12".

5 muscles · 4 movements · 4 cues

Farmer's Carry (Loaded Carry)

Walking while holding heavy weights at sides. QL shows substantial activation for lateral trunk stability. Torso cocontraction creates high spine stiffness. Progressive load-carriage training produces very large effects (ES 1.7 SD). Carrying activities inversely associated with low grip strength (AOR 0.63).

5 muscles · 2 movements · 4 cues · 2 sources

Foam Roller Bridge

6 muscles · 2 movements · 4 cues · 2 sources

Forward Lunge

Step forward into a lunge, lowering the back knee toward the floor, then drive back to standing.

7 muscles · 4 movements · 4 cues

Frog Pose Holds

Sustained adductor and inner hip stretch in a wide-knee quadruped position. Patient kneels with knees spread wide, feet turned outward, and sinks hips toward the floor. Provides a prolonged stretch to the adductor group and hip internal structures. Effective for improving hip abduction ROM and addressing adductor tightness.

5 muscles · 2 movements · 4 cues · 2 sources

12 muscles · 4 movements · 4 cues

Glute Bridge with March

Standard glute bridge held at the top. Slowly march one knee toward chest, lower, then the other — pelvis stays level (no rocking). Trains glute endurance + anti-rotation core.

11 muscles · 2 movements · 2 cues

Goblet Squat

Hold a kettlebell or dumbbell vertically against your chest, cupping it with both hands under the horns or bell, feet shoulder-width or slightly wider with toes turned out 10-30 degrees. Squat down by bending the hips and knees together, keeping the trunk tall and the weight glued to the chest, until the elbows pass inside the knees or you reach your comfortable depth, then drive through the whole foot to stand back up. The anterior load acts as a counterbalance, making it easier to stay upright and reach depth than in an unloaded or back-loaded squat.

14 muscles · 4 movements · 4 cues

Hanging Leg Raise

15 muscles · 3 movements · 4 cues

Heel-to-Toe Walk

Standing in a clear hallway, walk forward in a straight line placing the heel of the front foot directly in front of (and touching) the toes of the back foot each step, using a floor line (a tile seam or a strip of tape) as a visual guide and the wall for optional light fingertip support.

11 muscles · 7 movements · 4 cues

Heel-Toe Walking / Tandem Gait

Dynamic balance exercise where patient walks in a straight line placing the heel of one foot directly in front of the toes of the other foot. Challenges balance, proprioception, and vestibular integration. Commonly used for fall prevention and gait training in older adults.

6 muscles · 5 movements · 4 cues · 2 sources

Hip Abduction/Extension with Sliders

Slider-based hip exercise combining abduction and extension with eccentric emphasis. Patient places foot on a slider and controls the sliding motion through hip abduction and/or extension arcs. The slider provides low-friction movement that emphasizes eccentric control during the return phase.

7 muscles · 2 movements · 4 cues · 2 sources

Hip Airplane

Single-leg stance, hinge forward into a near-horizontal position. From there, slowly rotate the trunk internally toward the stance hip, then externally — like wings of a plane tilting. Controls hip internal/external rotation under single-leg load.

0 muscles · 3 movements · 2 cues

Hip Flexor and Hamstring Stretching

Flexibility exercises addressing hip ROM impairments. Half-kneeling hip flexor stretch (iliopsoas, rectus femoris) and supine hamstring stretch. Improves function in hip OA and addresses limited hip mobility that affects lumbar spine mechanics.

6 muscles · 3 movements · 4 cues · 8 sources

Hip Hinge / Deadlift Pattern

4 muscles · 3 movements · 4 cues · 2 sources

Hip Strengthening (Clamshells / Side-Lying Hip Abduction)

Hip abductor and extensor strengthening targeting gluteus medius and maximus. Includes clamshells and side-lying hip abduction. Addresses muscle weakness common in hip OA and improves functional stability for gait and single-leg activities.

4 muscles · 2 movements · 4 cues · 4 sources

Hip Thrust

10 muscles · 2 movements · 4 cues

9 muscles · 4 movements · 4 cues

Isometric Glute Squeeze

Seated or standing, contract both glutes maximally and hold 5 seconds. No visible movement — purely isometric. Reactivates posterior chain during prolonged sitting.

4 muscles · 2 movements · 2 cues

Jump Squat

Stand with feet shoulder-width apart, descend quickly into a quarter-to-half squat with arms swinging back, then explosively extend the hips, knees, and ankles to jump vertically as high as possible. Land softly toes-to-heels into the same squat depth, absorbing force with bent hips and knees, then reset or immediately rebound depending on the training goal.

13 muscles · 6 movements · 4 cues

21 muscles · 9 movements · 4 cues

Kettlebell Good Morning

6 muscles · 3 movements · 4 cues · 2 sources

Kettlebell Swing (Two-Hand)

Explosive hip hinge swing to chest height. Hip hinge produces greater hamstring activation than squat swing (MD 3.92, p=0.002). Low back ~50% MVC, glutes ~80% MVC, spine compression ~3,200 N at 16 kg. Unique posterior shear L4 on L5. 8-week RCT: neck/shoulder pain -2.1 points, lumbar extensor strength increased. Acute swings increase pressure pain thresholds.

5 muscles · 3 movements · 4 cues · 2 sources

Knee Split Squat Isometric Holds

Sustained isometric split squat position for ligament and tendon conditioning. Patient holds a split squat at target knee flexion angle for extended durations. The sustained tensile loading promotes collagen adaptation in ligaments and tendons. Progresses toward 5×45-second holds.

8 muscles · 4 movements · 4 cues · 2 sources

Lateral Band Walk (Monster Walk)

Loop a band around the ankles or just above the knees. Drop into a quarter-squat (mini-squat). Step sideways slowly, maintaining tension on the band the entire time. Keep feet pointed forward and hips level.

6 muscles · 1 movements · 2 cues

Lateral Bounds (Single-Leg)

Single-leg lateral hops for frontal plane power and dynamic stability. Peak forces 3.31 BW with 0.45s ground contact time. Gluteus medius, soleus, vasti, and gluteus maximus produce greatest forces during single-leg landing. Critical for ACL prevention — excessive knee valgus during lateral movements associated with injury risk.

4 muscles · 4 movements · 4 cues · 2 sources

Lateral Step-Up

Stand beside a step; step up sideways onto it by driving through the top leg's heel, then lower with control.

5 muscles · 3 movements · 4 cues

Leg Press (Limited ROM, 0-60°)

Leg press machine restricted to 0-60° knee flexion to minimize patellofemoral stress. Maximum VMO:VL ratio occurs at 60° in CKC exercises. Appropriate for early-stage patellofemoral pain when full-depth squats are too provocative. Adding isometric hip adduction increases VMO activation without increasing VL.

3 muscles · 2 movements · 4 cues · 7 sources

Legs-Up-the-Wall

A restorative pose (Viparita Karani): lie on your back with your buttocks close to a wall and rest your straight legs vertically up the wall, arms relaxed at your sides, breathing slowly for 5-15 minutes. The wall passively supports the legs so no muscular effort is needed.

5 muscles · 3 movements · 4 cues

20 muscles · 13 movements · 2 cues

Mountain Climber

16 muscles · 5 movements · 4 cues

Neuromuscular Exercise (Step-Downs / Single-Leg Balance)

Neuromuscular exercises improving sensorimotor control, functional stability, and fall risk in knee OA. Includes step-downs from various heights, single-leg balance, and perturbation training. Addresses proprioceptive deficits and mimics activities of daily living.

5 muscles · 5 movements · 4 cues · 7 sources

Nordic Hamstring Curl

Kneeling with ankles anchored, lower the upper body toward the floor as slowly as possible using hamstrings eccentrically, then push back up.

5 muscles · 2 movements · 4 cues

8 muscles · 6 movements · 4 cues · 2 sources

Pigeon Stretch (Modified)

Modified pigeon pose: front leg bent across the body, back leg extended behind. Targets piriformis, obturator internus, gluteus maximus, and posterior hip capsule. Optimized positioning (120° hip flexion, 50° ER, 30° adduction) increases piriformis length by 15.1-15.3% vs conventional stretches.

3 muscles · 2 movements · 4 cues · 2 sources

6 muscles · 4 movements · 4 cues · 2 sources

Prone Hip Extension (Active, Slow Tempo)

Prone, forehead on hands or floor, legs straight. Lift one leg toward the ceiling by squeezing the glute — knee stays soft straight, no lumbar arching. Hold 2 s at the top, lower over 3 s.

9 muscles · 1 movements · 2 cues

Lie face-down on the floor (no equipment needed) and press your upper body up with your arms while your hips and low back stay relaxed, letting the lumbar spine extend passively.

7 muscles · 4 movements · 4 cues

Quadriceps Strengthening (SLR / Terminal Knee Extension)

Foundational knee exercises combining straight leg raises and terminal knee extension. SLR: supine with knee locked, lift leg to 45°. TKE: standing with band behind knee, extend the last 30°. Both target quadriceps for OA management, improving pain, function, and joint stability through concentric and eccentric strengthening.

4 muscles · 2 movements · 4 cues · 9 sources

Quadruped Rockback

5 muscles · 2 movements · 4 cues · 2 sources

Reverse Lunge

From standing, step one foot backward and lower the back knee toward the floor until both knees reach roughly 90 degrees, keeping the trunk upright and weight centered over the front foot. Drive through the front foot to return to standing, then repeat on the same side or alternate legs. Compared with a forward lunge, the stepping-back pattern keeps the front shin more vertical, which many patients with anterior knee pain tolerate better.

12 muscles · 5 movements · 4 cues

Romanian Deadlift

Stand holding a barbell or dumbbells in front of the thighs with a soft (slightly bent, fixed) knee angle. Hinge at the hips by pushing them backward while keeping the spine neutral and the load close to the legs, lowering until you feel a firm hamstring stretch (typically mid-shin to just below the knee), then drive the hips forward to return to standing. The knee angle stays nearly constant throughout — the movement occurs at the hip, not the knee.

15 muscles · 1 movements · 4 cues

Seated Figure-4 Stretch

Seated, place one ankle on the opposite knee. Keep the back tall and gently lean forward at the hip until you feel a stretch in the glute / piriformis. Don't round the back to chase depth.

9 muscles · 3 movements · 2 cues

Seated Hip Internal Rotation

Sit on edge of chair with feet on floor. Rotate the shin outward (foot moves out) to internally rotate the hip. Often limited in hip pathology.

5 muscles · 1 movements · 4 cues · 6 sources

Side Plank (Lateral Bridge)

5 muscles · 3 movements · 4 cues · 2 sources

Side Plank with Hip Abduction

6 muscles · 3 movements · 4 cues · 2 sources

Side-Bridge

Sidelying on forearm, lift hips so body forms a straight line from head to feet; hold.

5 muscles · 2 movements · 4 cues

Side-Lying Hip Adduction

Lying on one side with the top leg crossed over and supported in front, the bottom leg is lifted toward the ceiling against gravity, isolating the hip adductor group of the bottom leg. The movement is performed slowly through a short arc, with a controlled lower back to the start.

7 muscles · 1 movements · 4 cues

Sidelying Hip Adduction

Lie on side with top leg forward on a support. Lift the bottom leg toward ceiling. Targets adductor group for medial thigh strengthening.

3 muscles · 1 movements · 4 cues · 9 sources

Single Leg Hip Hinge with Bench

Bench-supported single-leg Romanian deadlift. Patient stands on one leg with the rear foot elevated on a bench behind them. Hinges at the hip to lower the trunk while maintaining a neutral spine. Provides stability support while training unilateral posterior chain strength and balance.

6 muscles · 3 movements · 4 cues · 2 sources

Single Leg Squat / Pistol Squat

Monopodal squat where patient squats to full depth on one leg. The most demanding single-leg strength exercise for quadriceps, glutes, and hip stabilizers. Produces the highest lower extremity EMG values compared to lunges and step-ups. Patients with patellofemoral pain show reduced gluteus medius and maximus activation during this task.

6 muscles · 4 movements · 4 cues · 2 sources

Single-Leg Hop Tests (Return-to-Sport Battery)

Standardized hop test battery: single hop for distance, triple hop, crossover hop, and 6-meter timed hop. ≥90% LSI on single-forward hop associated with reduced knee OA odds (OR 0.46) and higher RTS odds (OR 2.15). However, symmetry in distance may mask knee function asymmetries — triple hop at 97% LSI showed only 51-66% knee work symmetry.

5 muscles · 3 movements · 4 cues · 2 sources

Single-Leg Sit-to-Stand

Sit on the front edge of a sturdy chair, extend one leg out in front, and stand up using only the planted leg, then lower back down under control. The chair provides a safe target and depth guide; keep it against a wall so it cannot slide.

14 muscles · 5 movements · 4 cues

Sit-to-Stand

Functional transfer exercise. Patient rises from a seated position without using arms, emphasizing lower extremity strength and weight shift.

6 muscles · 2 movements · 4 cues · 7 sources

9 muscles · 4 movements · 4 cues

Spanish Squat (Belt-Assisted)

Squat performed with a belt or strap around the knees anchored to a fixed point, allowing posterior lean to reduce patellofemoral load. Limits knee flexion to 0-60° range where PF forces are lowest. VMO:VL ratios approach 1:1 in closed kinetic chain. APTA guidelines recommend high-volume protocols (3×30+ reps) as most effective for patellofemoral pain.

3 muscles · 3 movements · 4 cues · 6 sources

Split Squat / Bulgarian Split Squat

Staggered stance squat with rear foot on ground or elevated on bench. RFESS produces BF 76.1% MVIC (vs 62.3% standard), glute med 54.9% MVIC, and H/Q ratio of 0.83 (vs 0.69 standard). ACL-reconstructed limbs show 7.3% lower vGRF, 12.8% reduced knee contribution, and 9.8% increased hip contribution.

6 muscles · 3 movements · 4 cues · 2 sources

Squat

Compound lower extremity exercise. Standing hip and knee flexion-extension against gravity. Fundamental movement pattern for functional strength.

9 muscles · 5 movements · 4 cues · 8 sources

Standing Figure-4 Stretch

Standing, place one ankle on the opposite thigh just above the knee. Sit back into a partial squat with the standing leg, keeping the lifted shin parallel to the floor. Glute / piriformis stretch.

10 muscles · 4 movements · 2 cues

Standing Hamstring Stretch (Foot on Step)

Place one heel on a low step or chair, leg straight. Hinge forward from the hip with a flat back until you feel the hamstring stretch. Stop before the spine rounds.

10 muscles · 2 movements · 2 cues

Standing Hip Abduction (Counter Support)

Stand tall beside a kitchen countertop, resting one hand on it for balance. Keeping the moving leg straight and the toes pointing forward, lift that leg directly out to the side about 30 to 45 degrees without leaning your trunk, then lower under control. The countertop supplies just enough support to isolate the hip rather than the arm.

6 muscles · 1 movements · 4 cues

Standing Hip Circles

Standing, hand on wall for balance. Lift one knee to hip height and trace large circles with the knee, internal-rotation direction first then external. Opens the hip capsule.

23 muscles · 6 movements · 2 cues

Standing Hip Hike

8 muscles · 4 movements · 4 cues

Standing, cross one leg behind the other. Reach the same-side arm overhead and lean away to stretch the side body from hip to underarm.

9 muscles · 4 movements · 2 cues

Standing March in Place

Stand tall, alternately lift one knee toward hip height then the other. Maintain steady cadence and arm swing. Gradual HR step-down or warm-up.

0 muscles · 2 movements · 2 cues

Standing Quad Stretch

Standing, bend one knee and grab the ankle behind you, pulling the heel toward the glute. Keep knees together and pelvis neutral. Quadriceps + hip flexor stretch.

14 muscles · 3 movements · 2 cues

Step-Up on Stairs

Standing at the bottom of a staircase, place one whole foot on the first step, then drive through that leg to lift your body up until you are standing on the step; step back down under control and repeat, alternating or completing all reps on one leg. Uses a single household stair (or the bottom step) as the platform.

12 muscles · 4 movements · 4 cues

Step-Up Variations (Forward, Lateral, Cross-Over)

Stepping onto box from different directions. Lateral at 60% 5RM: VL 52.8%, VM 50.4%, glute med 42.8%. Standard: highest glute max/hamstrings. Crossover: highest glute med concentric. Step height matters: 8-inch VM 60% vs 4-inch 24% MVIC. In elderly, 30 cm step matches 60% 1RM resistance exercise.

4 muscles · 3 movements · 4 cues · 2 sources

Straight Leg Raise

Supine hip flexion with knee extended. Patient lifts leg while keeping the knee straight. Common early quad and hip flexor exercise.

10 muscles · 2 movements · 4 cues · 11 sources

12 muscles · 5 movements · 4 cues

Supine Hamstring Stretch (Strap-Assisted)

Lie supine. Loop a strap or towel around the ball of one foot and lift the leg straight up, keeping the knee soft. Pull gently with the strap. Less compressive on the low back than seated forward folds.

8 muscles · 3 movements · 2 cues

Supported Pelvic Floor Lengthening Positions

4 muscles · 5 movements · 2 cues

Tandem Stance Balance

Stand with one foot placed directly in front of the other in a heel-to-toe line, so the heel of the front foot touches the toes of the back foot, and hold the narrowed stance while staying steady. No equipment is needed, though standing beside a wall or kitchen counter gives you something to touch for safety.

12 muscles · 6 movements · 4 cues

Thoracic Extension with Hip Hinge on Wall

5 muscles · 2 movements · 4 cues · 2 sources

Towel Hamstring Curl

Lie face-up with knees bent and heels resting on a folded towel on a smooth floor. Lift into a bridge, then slowly slide the heels away from you until the legs are nearly straight (letting the hamstrings lengthen under load), and drag the towel back in by curling the knees to return. The towel on a slick surface creates the low-friction glide that turns a floor bridge into a sliding knee-flexor curl.

9 muscles · 2 movements · 4 cues

6 muscles · 4 movements · 4 cues · 2 sources

17 muscles · 6 movements · 2 cues

Wall Ball Squat

Standing with an exercise ball pinned between the low back and a wall (a plain wall works too), slide down until the knees bend toward roughly 90 degrees, then press back up or hold. The ball rolls with the spine to guide a smooth, vertical descent and give proprioceptive feedback; the wall unloads balance so the quads can work in a controlled closed chain.

12 muscles · 5 movements · 4 cues

Wall Hamstring Stretch

Lie on your back in a doorway with the leg to be stretched raised and resting straight against the wall or door frame; the other leg extends flat through the doorway. Gravity and the wall provide a low-load, sustained hamstring stretch with no equipment beyond a doorway.

7 muscles · 3 movements · 4 cues

Wall Sit

Stand with your back flat against a wall, feet hip-width apart and about 1.5-2 foot-lengths away from the wall. Slide down until your hips and knees are bent to roughly 90 degrees with shins vertical, and hold the position isometrically while breathing normally. Slide back up the wall to finish the set.

9 muscles · 2 movements · 4 cues

Wall Sit Isometric

Stand with your back flat against a wall, then slide down until your hips and knees are bent toward 90 degrees, as if sitting in an invisible chair, and hold the position. The wall is the only equipment needed — it supports the spine and lets you grade depth by how far you slide down. Thighs work statically to keep you from sliding while the trunk stays tall against the wall.

11 muscles · 4 movements · 4 cues

23 muscles · 9 movements · 4 cues

A-Skip / B-Skip Running Drills

Knee

69 exercises

5 muscles · 4 movements · 4 cues · 2 sources

Back Squat (Barbell)

17 muscles · 3 movements · 4 cues

13 muscles · 5 movements · 4 cues

Backwards Walking

6 muscles · 4 movements · 4 cues · 2 sources

20 muscles · 11 movements · 4 cues

15 muscles · 7 movements · 4 cues

Bodyweight Hip Hinge

7 muscles · 3 movements · 4 cues

Box Jump (Bilateral)

5 muscles · 3 movements · 4 cues · 2 sources

16 muscles · 12 movements · 4 cues

Chair-Supported Single-Leg Balance

15 muscles · 7 movements · 4 cues

Couch Stretch (Rectus Femoris / Hip Flexor)

3 muscles · 2 movements · 4 cues · 2 sources

Countertop-Supported Squat

12 muscles · 5 movements · 4 cues

Depth Jump (Drop Jump)

4 muscles · 3 movements · 4 cues · 2 sources

20 muscles · 7 movements · 4 cues

Eccentric Stair Descent

11 muscles · 4 movements · 4 cues

Eccentric Step-Down

Stand on a step on the working leg; slowly lower the non-working heel toward the floor, then return. Progress height 4" → 8" → 12".

5 muscles · 4 movements · 4 cues

Forward Lunge

Step forward into a lunge, lowering the back knee toward the floor, then drive back to standing.

7 muscles · 4 movements · 4 cues

12 muscles · 4 movements · 4 cues

Goblet Squat

14 muscles · 4 movements · 4 cues

Hamstring and Calf Strengthening

Posterior chain strengthening to balance knee joint forces and improve functional capacity. Includes prone hamstring curls, seated heel raises, and nordic hamstring eccentric exercises. Supports weight-bearing activities and stair negotiation.

5 muscles · 2 movements · 4 cues · 4 sources

Heel-to-Toe Walk

11 muscles · 7 movements · 4 cues

Heel-Toe Walking / Tandem Gait

6 muscles · 5 movements · 4 cues · 2 sources

Hip Flexor and Hamstring Stretching

6 muscles · 3 movements · 4 cues · 8 sources

Hip Hinge / Deadlift Pattern

4 muscles · 3 movements · 4 cues · 2 sources

Jump Squat

13 muscles · 6 movements · 4 cues

21 muscles · 9 movements · 4 cues

Knee Split Squat Isometric Holds

8 muscles · 4 movements · 4 cues · 2 sources

Knee-to-Wall Ankle Mobilization

Stand facing a wall in a short lunge with the front foot a few inches away, keep that heel firmly planted, and drive the knee straight forward until it touches (or reaches toward) the wall to load the ankle into dorsiflexion. The wall gives both the mobilizing surface and a fixed reference to measure toe-to-wall distance.

9 muscles · 2 movements · 4 cues

Lateral Bounds (Single-Leg)

4 muscles · 4 movements · 4 cues · 2 sources

Lateral Step-Up

Stand beside a step; step up sideways onto it by driving through the top leg's heel, then lower with control.

5 muscles · 3 movements · 4 cues

Leg Curl

A single-joint knee-flexion exercise that isolates the hamstrings, performed on a machine (prone/lying or seated) or with a band/ankle weight. Set up so the movement axis of the machine aligns with the knee joint and the padded lever rests just above the heels/Achilles. Keeping the hips and pelvis pressed into the pad (avoid arching the low back or letting the hips rise), curl the heels toward the buttocks by flexing the knees through the available range. Pause briefly at end range, then lower under control back to near-full knee extension. Keep the ankles relaxed or lightly dorsiflexed and the toes neutral; breathe out on the curl and in on the return.

13 muscles · 1 movements · 4 cues

Leg Extension

An open-kinetic-chain, single-joint knee extension performed on a leg extension machine. Sit tall with your back and hips against the pads, hips flexed to roughly 90 degrees, and hook the shins behind the padded roller so the pad rests just above the ankles. Align the machine's axis of rotation with the lateral knee joint line. Fasten the lap belt if available and hold the seat handles. Extend both knees smoothly until they are nearly straight (stopping short of a hard, hyperextended lockout), pause briefly with the quadriceps contracted, then lower under control back to the start. Keep the movement slow and deliberate rather than swinging the weight up.

9 muscles · 1 movements · 4 cues

Leg Press (Limited ROM, 0-60°)

3 muscles · 2 movements · 4 cues · 7 sources

Legs-Up-the-Wall

5 muscles · 3 movements · 4 cues

20 muscles · 13 movements · 2 cues

Mountain Climber

16 muscles · 5 movements · 4 cues

Neuromuscular Exercise (Step-Downs / Single-Leg Balance)

5 muscles · 5 movements · 4 cues · 7 sources

Nordic Hamstring Curl

Kneeling with ankles anchored, lower the upper body toward the floor as slowly as possible using hamstrings eccentrically, then push back up.

5 muscles · 2 movements · 4 cues

Nordic Hamstring Exercise

Kneeling with ankles anchored, eccentrically lowering body forward using hamstring control. Produces highest hamstring activation among eccentric exercises (BF 64.5% MVIC). Eccentric training reduces hamstring injury by 56.8-70%. Increases BF long head fascicle length (MD 0.90 cm), a key adaptation for injury prevention. Semitendinosus preferentially recruited over biceps femoris.

3 muscles · 1 movements · 4 cues · 2 sources

8 muscles · 6 movements · 4 cues · 2 sources

6 muscles · 4 movements · 4 cues · 2 sources

Quadriceps Strengthening (SLR / Terminal Knee Extension)

4 muscles · 2 movements · 4 cues · 9 sources

Reverse Lunge

12 muscles · 5 movements · 4 cues

Seated Knee Extension (Bodyweight)

Sit tall on a sturdy chair with feet flat. Straighten one knee to lift the foot until the leg is nearly parallel to the floor, hold briefly at the top, then lower under control. Bodyweight of the shin/foot provides the only resistance.

10 muscles · 2 movements · 4 cues

Single Leg Hip Hinge with Bench

6 muscles · 3 movements · 4 cues · 2 sources

Single Leg Squat / Pistol Squat

6 muscles · 4 movements · 4 cues · 2 sources

Single-Leg Hop Tests (Return-to-Sport Battery)

5 muscles · 3 movements · 4 cues · 2 sources

Single-Leg Sit-to-Stand

14 muscles · 5 movements · 4 cues

Sit-to-Stand

Functional transfer exercise. Patient rises from a seated position without using arms, emphasizing lower extremity strength and weight shift.

6 muscles · 2 movements · 4 cues · 7 sources

Spanish Squat (Belt-Assisted)

3 muscles · 3 movements · 4 cues · 6 sources

Split Squat / Bulgarian Split Squat

6 muscles · 3 movements · 4 cues · 2 sources

Squat

Compound lower extremity exercise. Standing hip and knee flexion-extension against gravity. Fundamental movement pattern for functional strength.

9 muscles · 5 movements · 4 cues · 8 sources

Standing Figure-4 Stretch

Standing, place one ankle on the opposite thigh just above the knee. Sit back into a partial squat with the standing leg, keeping the lifted shin parallel to the floor. Glute / piriformis stretch.

10 muscles · 4 movements · 2 cues

Standing Hamstring Stretch (Foot on Step)

Place one heel on a low step or chair, leg straight. Hinge forward from the hip with a flat back until you feel the hamstring stretch. Stop before the spine rounds.

10 muscles · 2 movements · 2 cues

Standing March in Place

Stand tall, alternately lift one knee toward hip height then the other. Maintain steady cadence and arm swing. Gradual HR step-down or warm-up.

0 muscles · 2 movements · 2 cues

Standing Quad Stretch

Standing, bend one knee and grab the ankle behind you, pulling the heel toward the glute. Keep knees together and pelvis neutral. Quadriceps + hip flexor stretch.

14 muscles · 3 movements · 2 cues

Step-Up on Stairs

12 muscles · 4 movements · 4 cues

Step-Up Variations (Forward, Lateral, Cross-Over)

4 muscles · 3 movements · 4 cues · 2 sources

Straight Leg Raise

Supine hip flexion with knee extended. Patient lifts leg while keeping the knee straight. Common early quad and hip flexor exercise.

10 muscles · 2 movements · 4 cues · 11 sources

Supine Hamstring Stretch (Strap-Assisted)

8 muscles · 3 movements · 2 cues

Terminal Knee Extension (TKE)

Standing with resistance band behind knee. Extend the last 30° of knee extension against band resistance. Targets VMO and full knee extension.

1 muscles · 1 movements · 4 cues · 6 sources

Towel Hamstring Curl

9 muscles · 2 movements · 4 cues

6 muscles · 4 movements · 4 cues · 2 sources

17 muscles · 6 movements · 2 cues

Wall Ball Squat

12 muscles · 5 movements · 4 cues

Wall Hamstring Stretch

7 muscles · 3 movements · 4 cues

Wall Sit

9 muscles · 2 movements · 4 cues

Wall Sit Isometric

11 muscles · 4 movements · 4 cues

23 muscles · 9 movements · 4 cues

A-Skip / B-Skip Running Drills

Ankle

59 exercises

5 muscles · 4 movements · 4 cues · 2 sources

A-Skip Drill

Running drill combining high-knee drive, quick ground contact, and coordinated arm action. Emphasizes hip flexion initiation and plantarflexor push-off.

6 muscles · 2 movements · 4 cues

Active Hallux Extension (Big Toe Lifts)

Sitting or standing with feet flat. Lift ONLY the big toe (hallux) while keeping the lesser four toes pressed firmly into the floor. Hold 3 s at top. Distinct from toe yoga's alternating drill — this is hallux-isolated extension training for first-MTP function.

3 muscles · 1 movements · 2 cues

Alfredson Protocol — Eccentric Heel Drops

Standing on a step edge, performing slow eccentric heel lowering on the affected leg. Both straight-knee (gastrocnemius bias) and bent-knee (soleus bias) versions. The gold standard for midportion Achilles tendinopathy. VISA-A improves from 49.2 to 83.6 at 5 years. 'Do-as-tolerated' protocol (avg 112 reps/day) produces similar outcomes to full 180 reps/day.

3 muscles · 2 movements · 4 cues · 7 sources

Ankle Dorsiflexion/Plantarflexion (Resistance Band)

Seated resisted ankle exercises. Dorsiflexion: band anchored forward, pull foot up. Plantarflexion: band around foot, push foot down. Restores ROM and strength after ankle injury. Limited dorsiflexion decreases ankle stability during landing and gait.

3 muscles · 2 movements · 4 cues · 4 sources

Ankle Eversion/Inversion Strengthening

Targeted strengthening of ankle evertors (peroneus longus) and invertors (tibialis anterior/posterior) with resistance band. Band is anchored laterally for eversion, medially for inversion. Prevents recurrent ankle sprains and chronic instability by targeting lateral ankle stabilizers.

3 muscles · 2 movements · 4 cues · 4 sources

Arch Doming (Short-Foot Exercise)

Seated or standing with the foot flat. Without curling the toes, draw the ball of the foot toward the heel — the arch lifts as the foot 'shortens'. Hold 5 s. Distinct from toe yoga: this is intrinsic-arch isolation.

4 muscles · 1 movements · 2 cues

Back Squat (Barbell)

17 muscles · 3 movements · 4 cues

13 muscles · 5 movements · 4 cues

Backwards Walking

6 muscles · 4 movements · 4 cues · 2 sources

Banded Ankle Dorsiflexion Mobilization

Standing lunge with resistance band around distal tibia pulling posteriorly. Knee drives forward over toes. Facilitates posterior talar glide. Joint mobilizations produce ES 0.34-0.41 for DF ROM in chronic ankle instability. Combined Mulligan and Maitland mobilizations show Cohen's d=1.45 for functional performance.

3 muscles · 1 movements · 4 cues · 2 sources

20 muscles · 11 movements · 4 cues

Box Jump (Bilateral)

5 muscles · 3 movements · 4 cues · 2 sources

16 muscles · 12 movements · 4 cues

Calf Raise (Explosive Concentric)

Heel raise with a 1-second explosive concentric and 3-second controlled eccentric. Progress to single-leg with load.

5 muscles · 1 movements · 4 cues

Calf Raise off Stair Edge

Standing on a stair with the balls of both feet on the step edge and heels hanging off, rise onto the toes then lower the heels below the edge through full range. Hold the handrail lightly for balance only.

10 muscles · 2 movements · 4 cues

Calf Stretch (Wall Stretch)

Standing stretch for the gastrocnemius and soleus. Patient places hands on wall with one foot forward and one back, leaning into the wall.

2 muscles · 1 movements · 4 cues · 6 sources

Chair-Supported Single-Leg Balance

15 muscles · 7 movements · 4 cues

Countertop-Supported Squat

12 muscles · 5 movements · 4 cues

Depth Jump (Drop Jump)

4 muscles · 3 movements · 4 cues · 2 sources

Doorframe Calf Stretch

Standing facing a doorway, place both hands on the doorframe at chest height and step one leg back. Keep the back knee straight and the heel flat on the floor, then lean your hips toward the doorframe until you feel a stretch through the back of the calf. Bend the back knee slightly to shift the stretch lower toward the Achilles/soleus.

7 muscles · 2 movements · 4 cues

20 muscles · 7 movements · 4 cues

Eccentric Stair Descent

11 muscles · 4 movements · 4 cues

Farmer's Carry (Loaded Carry)

5 muscles · 2 movements · 4 cues · 2 sources

12 muscles · 4 movements · 4 cues

Goblet Squat

14 muscles · 4 movements · 4 cues

Hamstring and Calf Strengthening

5 muscles · 2 movements · 4 cues · 4 sources

Heavy Slow Resistance (HSR) for Achilles Tendinopathy

Progressive heavy resistance training including seated calf raise (bent knee), standing barbell calf raise (straight knee), and leg press calf raise (straight knee). 6 seconds per rep. 12-week progression from 3×15 to 4×6 with increasing load. Equivalent clinical outcomes to Alfredson with superior compliance (92% vs 78%) and patient satisfaction (100% vs 0% at 12 weeks).

3 muscles · 1 movements · 4 cues · 6 sources

Heel Raise (Calf Raise)

Standing plantarflexion exercise. Patient rises onto balls of feet, lifting heels off the ground.

5 muscles · 1 movements · 4 cues · 6 sources

Heel Raise (Eccentric Emphasis)

Standing heel raise with slow eccentric lowering (4 seconds). Progress from bilateral to unilateral.

6 muscles · 1 movements · 4 cues

Heel-to-Toe Walk

11 muscles · 7 movements · 4 cues

Heel-Toe Walking / Tandem Gait

6 muscles · 5 movements · 4 cues · 2 sources

Jump Squat

13 muscles · 6 movements · 4 cues

21 muscles · 9 movements · 4 cues

Kettlebell Swing (Two-Hand)

5 muscles · 3 movements · 4 cues · 2 sources

Knee-to-Wall Ankle Mobilization

9 muscles · 2 movements · 4 cues

Lateral Bounds (Single-Leg)

4 muscles · 4 movements · 4 cues · 2 sources

Legs-Up-the-Wall

5 muscles · 3 movements · 4 cues

20 muscles · 13 movements · 2 cues

8 muscles · 6 movements · 4 cues · 2 sources

6 muscles · 4 movements · 4 cues · 2 sources

Resisted Ankle Inversion/Eversion

Seated with resistance band around foot. Turn the sole inward (inversion) and outward (eversion) against band resistance. Critical for ankle stability and injury prevention.

3 muscles · 2 movements · 4 cues · 2 sources

Reverse Lunge

12 muscles · 5 movements · 4 cues

Seated Calf Raise

Sit upright on a bench or seated calf-raise machine with the knees bent to roughly 90 degrees and the balls of both feet on a raised platform or foot plate, heels hanging free. Rest the resistance (machine pad, dumbbell, or barbell) across the lower thighs just above the knees. Let the heels drop below the platform to feel a stretch through the back of the lower leg, then press through the balls of the feet to raise the heels as high as possible into full plantarflexion. Pause briefly at the top, then lower under control back to the stretched position. Because the knee is held in flexion, the gastrocnemius is shortened and slackened, shifting the workload onto the soleus.

10 muscles · 1 movements · 4 cues

Single-Leg Balance Exercises (Star Excursion Balance Test)

Balance exercises progressing from firm to unstable surfaces. Includes single-leg stance, star excursion balance test (reaching in 8 directions while standing on one leg), and eyes-closed balance. Enhances proprioception, ankle strength, and postural control. Long-term multifaceted exercise including proprioceptive training demonstrates superior rehabilitation efficacy for chronic ankle instability.

6 muscles · 4 movements · 4 cues · 4 sources

Single-Leg Hop Tests (Return-to-Sport Battery)

5 muscles · 3 movements · 4 cues · 2 sources

Single-Leg Sit-to-Stand

14 muscles · 5 movements · 4 cues

Single-Leg Stance on Unstable Surface

Balance on one leg on an unstable surface (foam pad, BOSU, Airex). Progress with eyes closed, perturbations, or dual-task.

6 muscles · 4 movements · 4 cues

Squat

Compound lower extremity exercise. Standing hip and knee flexion-extension against gravity. Fundamental movement pattern for functional strength.

9 muscles · 5 movements · 4 cues · 8 sources

Stair Calf Raise

Standing on a stair with the balls of both feet on the edge and heels hanging off, hold the handrail or wall for balance, press up onto your toes, then lower the heels below the step level for a full-range calf raise.

9 muscles · 2 movements · 4 cues

Standing Calf Stretch on Step

Stand on a stair or step with the balls of both feet on the edge and heels hanging off the back. Hold the railing or wall for balance and let your heels sink below the step level under body weight to stretch the calf. Keep the back knee straight to bias the gastrocnemius, then bend it slightly to target the deeper soleus.

9 muscles · 2 movements · 4 cues

Step-Up on Stairs

12 muscles · 4 movements · 4 cues

Supine Hamstring Stretch (Strap-Assisted)

8 muscles · 3 movements · 2 cues

Supported Pelvic Floor Lengthening Positions

4 muscles · 5 movements · 2 cues

Tandem Stance Balance

12 muscles · 6 movements · 4 cues

Toe Yoga (Big Toe Up / 4 Toes Down)

Sitting or standing with foot on floor: press the 4 small toes into the ground while lifting only the big toe. Then reverse — big toe down, 4 toes up. Trains foot intrinsic motor control.

4 muscles · 3 movements · 2 cues

17 muscles · 6 movements · 2 cues

Wall Ball Squat

12 muscles · 5 movements · 4 cues

Wall Hamstring Stretch

7 muscles · 3 movements · 4 cues

Unassigned

37 exercises

20-20-20 Eye Break

Every 20 minutes of screen time, look at an object at least 20 feet away for at least 20 seconds. Relaxes the ciliary muscle and breaks accommodative fixation.

0 muscles · 0 movements · 2 cues

Alternate-Nostril Breathing (Nadi Shodhana)

4-7-8 Breathing

Inhale through the nose for 4 counts → hold for 7 counts → exhale through the mouth for 8 counts. Prolonged-exhalation slow-breathing pattern.

2 muscles · 0 movements · 2 cues

Draft60%

Close right nostril with right thumb; inhale through left. Close left nostril with ring finger; exhale through right. Inhale through right. Close right; exhale through left. One full cycle.

1 muscles · 0 movements · 2 cues

Ankle-Tip Rocking

Stand with feet hip-width, weight balanced. Rock slowly forward onto the balls of the feet, then backward onto the heels — small amplitude, slow tempo. Attend to proprioceptive and interoceptive feedback throughout.

0 muscles · 0 movements · 2 cues

Body Scan with Movement

Sustained mindful interoceptive attention directed sequentially through body regions (feet → legs → pelvis → trunk → arms → head), combined with gentle micro-movements at each region (toe wiggle, ankle circle, pelvic rock).

0 muscles · 0 movements · 2 cues

Box Breathing (4-4-4-4)

Equal-ratio breathing: 4 s inhale → 4 s hold → 4 s exhale → 4 s hold. Repeat. Useful for acute anxiety reduction and attention regulation.

2 muscles · 0 movements · 2 cues

Brock String

A string with 3–5 colored beads is held from the bridge of the nose to a fixed point. The user fixates each bead in sequence; correct fixation produces a single bead with two strings crossing through it (physiological diplopia of the un-fixated beads).

0 muscles · 0 movements · 2 cues

Cawthorne-Cooksey Progression

Graded hierarchy of head, eye, body, and gait movements. Stage 1 (sitting): eye/head/shoulder movements. Stage 2 (standing): trunk movements + standing eye/head. Stage 3 (walking): turning while walking, slopes, stairs eyes open/closed. Stage 4 (functional): eye-hand coordination tasks.

0 muscles · 0 movements · 2 cues

Child's Pose Breathing

Kneeling with sit-bones toward heels, forehead supported, arms forward or alongside body. Breathe slowly into the back of the rib cage — abdominal contact against the thighs provides proprioceptive feedback for diaphragmatic breathing.

2 muscles · 0 movements · 2 cues

Constructive Rest Position

Supine with knees bent and feet flat on the floor, arms resting on the abdomen or out to the sides. No active effort — let gravity and the breath do the work. Used to reduce muscular guarding and facilitate interoceptive awareness.

0 muscles · 0 movements · 2 cues

Draft65%

Convergence Push-Ups (Near-Far Convergence)

Hold a small near target (pencil tip, letter card) at arm's length and slowly bring it toward the bridge of the nose while keeping the target single. Use a background card to monitor physiological diplopia and detect suppression.

0 muscles · 0 movements · 2 cues

Crocodile Breathing (Prone Diaphragmatic)

Lie prone with forehead resting on stacked hands. Breathe so the belly presses into the floor on inhale and releases on exhale. The prone position gives clear proprioceptive feedback that the diaphragm is descending posteriorly into the lower ribs.

2 muscles · 0 movements · 2 cues

Cyclic Sighing (Physiological Sigh)

Double inhale through the nose (short inhale, then a second stacking inhale to top off lung volume), followed by a prolonged exhale through the mouth. Repeat continuously.

2 muscles · 0 movements · 2 cues

Diaphragmatic Breathing with Bracing

Hands on lower abdomen and lateral ribs. Inhale through the nose, expanding into 360° (front, sides, back). On exhale, gently brace the abdominal wall (~30% of max) while continuing to breathe — sustaining intra-abdominal pressure without breath-holding.

2 muscles · 0 movements · 2 cues

Diaphragmatic Breathing with Pelvic Floor Release

Slow 360° diaphragmatic inhale (4–6 s) while consciously letting the pelvic floor descend with the breath — NO active contraction. Gentle exhale; pelvic floor passively recoils. Re-trains downtrain in chronic PF tension.

1 muscles · 0 movements · 2 cues

Dynamic Gait with Head Turns

Walk in a straight line while turning the head horizontally on a cadence (every 2–3 steps), then vertically. Progress to walking with head turns in busy visual environments and adding cognitive or motor secondary tasks.

0 muscles · 0 movements · 2 cues

Eye Palming

Rub palms together briskly to warm them, close the eyes, and cup the warm palms gently over the closed eyes (without pressing the eyeballs). Combines darkness and warmth.

0 muscles · 0 movements · 2 cues

Foam Pad Balance with Sensory Perturbation

Stand on a compliant foam surface and progressively manipulate visual input (eyes open → eyes closed → busy visual background) and base of support (Romberg → tandem → single-leg). Trains the somatosensory-vestibular-visual balance system.

0 muscles · 0 movements · 2 cues

Gaze Stabilization — VOR ×1

Fixate a stationary target at arm's length while rotating the head side-to-side, then up-and-down, at a pace where the target stays in focus. Foundational vestibular adaptation drill.

0 muscles · 0 movements · 3 cues

Gaze Stabilization — VOR ×2

Hold a target in front of you and move the head and target in OPPOSITE directions simultaneously while maintaining clear fixation. Doubles the angular demand on the VOR vs ×1.

0 muscles · 0 movements · 2 cues

Hart Chart (Near-Far Accommodative Rock)

A near letter chart and matched far letter chart are placed at distance. The user alternates reading rows on the near and far chart as quickly as possible while maintaining clarity. Trains accommodative facility.

0 muscles · 0 movements · 2 cues

Lateral Costal Breathing

Place hands on the lower lateral ribs. Breathe so that the ribs expand sideways into your hands rather than the chest lifting upward. Targets lateral intercostal expansion and the diaphragmatic zone of apposition.

3 muscles · 0 movements · 2 cues

Limbic Downregulation — Pendulation

Alternate attention between an area of body comfort (e.g. warm feet, soft hands) and an area of mild discomfort/activation (e.g. tight shoulders, held breath). Spend 30–60 s on each, oscillating. Trains capacity to stay present with dysregulation without overwhelm.

0 muscles · 0 movements · 2 cues

Optokinetic Stimulation

Brief exposure to repetitive moving visual patterns (optokinetic discs, scrolling text videos, busy environment footage) to habituate visual-vestibular conflict symptoms.

0 muscles · 0 movements · 2 cues

Pelvic Floor Quick Flicks (Power Contractions)

Rapid maximal pelvic floor contractions held 1–2 seconds each. Targets Type II fast-twitch fibers needed for cough/sneeze/laugh continence. Perform after each sustained-hold set.

2 muscles · 0 movements · 2 cues

Pelvic Floor Sustained Contraction (Kegel — Endurance)

Contract the pelvic floor muscles as if stopping urine flow AND lifting the perineum upward toward the head. Hold 6–10 seconds, then fully relax for equal time. Progress hold time and positions over 12 weeks (supine → sitting → standing).

4 muscles · 0 movements · 3 cues

Pursed-Lip Diaphragmatic Breathing

Inhale slowly through the nose, then exhale through pursed lips (as if cooling soup) for twice the inhale duration. Combine with diaphragmatic mechanics — belly rises on inhale, falls on exhale.

2 muscles · 0 movements · 2 cues

Single-Task Posture Awareness Drill

Saccadic Eye Movements

Refixate the eyes rapidly between two near targets held ~2 ft apart, 1–2 ft from the face. Horizontal pairs first, then vertical. Aim for quick, symmetric, accurate jumps without overshooting.

0 muscles · 0 movements · 3 cues

Draft60%

During a routine task (typing, reading, drinking water), pick ONE postural element to attend to — foot contact, ribcage stack, shoulder position. Hold deliberate attention on that single element for ~30 s without trying to change it, then for ~30 s while gently adjusting.

0 muscles · 0 movements · 2 cues

Slow Eye Circles

Eyes only (head still), trace large slow circles with the gaze — clockwise then counter-clockwise. Aim for smooth, continuous movement without skipping.

0 muscles · 0 movements · 2 cues

Smooth Pursuit Tracking

Follow a near target with both eyes as it moves slowly and steadily through ~160° horizontally and ~120° vertically, 1–2 ft from the face. Pursuit should be smooth — no jerks, no head turn.

0 muscles · 0 movements · 2 cues

Sniff, Flop, and Drop (PFM Downtrain Technique)

Three-part sequence: (1) quick abdominal SNIFF expanding the belly outward, (2) FLOP the stomach outward (easier in forward-kneeling), (3) DROP — consciously release pelvic floor sphincters. Combine with breath retraining. NOT a contraction technique.

0 muscles · 0 movements · 2 cues

Supine 90-90 with Breath Pacing

Lie supine with hips and knees flexed to 90° (calves on a chair, ottoman, or wall). Place hands on belly. Breathe slow diaphragmatic breaths (~6/min). Optimizes zone of apposition for the diaphragm and provides maximal somatosensory grounding.

1 muscles · 0 movements · 2 cues

Tennis Ball Foot Roll

Place a tennis ball under the bare foot. Roll slowly along the arch from heel to forefoot, lingering on tender spots. Self-mobilizes plantar fascia + foot intrinsics.

0 muscles · 0 movements · 2 cues

The Knack (Pre-Contraction for Functional Continence)

Brisk pelvic floor contraction timed JUST BEFORE and DURING a cough, sneeze, lift, or sudden activity. Trains anticipatory PFM activation so the floor braces against pressure spikes.

4 muscles · 0 movements · 2 cues

Ujjayi Breathing (Ocean Breath)

Slow breathing with partial glottal constriction creating an audible, soft whisper-like sound on both inhale and exhale. Adds light airway resistance and intrathoracic pressure.

2 muscles · 0 movements · 2 cues

Vestibular Habituation Drills

Repeated controlled exposure to specific positions or movements that provoke the user's vestibular symptoms (motion sensitivity, visual motion, head-position changes). Selected based on a Motion Sensitivity Quotient or symptom diary.

0 muscles · 0 movements · 2 cues