Exercise database

1. 1
   1st Ray Seated (PDF)
2. 2
   1st Ray Standing (PDF)
3. 3
   1st Ray Walking with Theraband (PDF)
4. 4
   2 Strap Hamstring Belt Stretch (PDF)
5. 5
   3 Way SI/Piriformis (PDF)
6. 6
   5 Way Hamstring Belt Stretch (PDF)
7. 7
   A.M. Yoga (PDF)
8. 8
   Alternating Upper/Lower Extremities (PDF)
9. 9
   Ankle Inversion/Eversion with Theraband (PDF)
10. 10
    Ankle Plantarflexion, Dorsiflexion and Eversion with Theraband (PDF)
11. 11
    Ankle Roll Ups (PDF)
12. 12
    Arch Wind Up (PDF)
13. 13
    Arm Reaches on Foam Roller (PDF)
14. 14
    Baby Cradle (PDF)
15. 15
    Back Program: Strengthening (PDF)
16. 16
    Back Program: Stretches (PDF)
17. 17
    Ball of Fire (PDF)
18. 18
    Baseball Steps (PDF)
19. 19
    Biceps Corkscrew (PDF)
20. 20
    Biceps/Triceps with Theraband (PDF)
21. 21
    Blind Frog (PDF)
22. 22
    Body Mechanics (PDF)
23. 23
    Bridge Block Sequence (PDF)
24. 24
    Bridges on Physioball (PDF)
25. 25
    Bridges X3 (PDF)
26. 26
    Bridges x7 (PDF)
27. 27
    Buddha (PDF)
28. 28
    Butt Kicks (PDF)
29. 29
    Butt up the Wall (PDF)
30. 30
    Camel at Wall (PDF)
31. 31
    Cat-Camel (PDF)
32. 32
    Cervical Traction with Foam Roller (PDF)
33. 33
    Chalk Circles (PDF)
34. 34
    Chest Opener on Foam Roller (PDF)
35. 35
    Chin Tuck (PDF)
36. 36
    Christina's World (PDF)
37. 37
    Clamshell (PDF)
38. 38
    Compass Steps (PDF)
39. 39
    Confusion (PDF)
40. 40
    Crab (PDF)
41. 41
    Crab Modified (PDF)
42. 42
    Crabwalk with Theraband (PDF)
43. 43
    Cradle "L" Piriformis Stretch (PDF)
44. 44
    Crazy Legs (PDF)
45. 45
    Crunches (PDF)
46. 46
    D1 Flexion/Extension, D2 Flexion/Extension with Dumbell (PDF)
47. 47
    D2 with Theraband (PDF)
48. 48
    Dead Bug (PDF)
49. 49
    Dead Bug on Foam Roller (PDF)
50. 50
    Dinapoli Squeeze (PDF)
51. 51
    Dipping Bird (PDF)
52. 52
    Disco Diagonals (PDF)
53. 53
    Doming (PDF)
54. 54
    Donkey Kicks (PDF)
55. 55
    Doorway Stretch/Corner Lean (PDF)
56. 56
    Doorway/Corner Stretch (PDF)
57. 57
    Down Dog (PDF)
58. 58
    Eagle (PDF)
59. 59
    Eagle Legs
60. 60
    Eccentric Box Drops (PDF)
61. 61
    Egyptian Dancer (PDF)
62. 62
    Empty Can (PDF)
63. 63
    Extended Toe Stretch (PDF)
64. 64
    External Door Rotation (PDF)
65. 65
    External Rotation at the Door (PDF)
66. 66
    External Rotation of the Shoulder with Theraband (PDF)
67. 67
    External Rotation Overhead (PDF)
68. 68
    Finklestein's Thumb Stretch (PDF)
69. 69
    Five Way Wrist (PDF)
70. 70
    Flat Palm External Rotation (PDF)
71. 71
    Flutterkick on Physioball (PDF)
72. 72
    Foam Roller Pull/Push/Bend/Twist (PDF)
73. 73
    Forward Bend (PDF)
74. 74
    Four Way Wrist Stretch (PDF)
75. 75
    Frog (PDF)
76. 76
    Full Spine Stretch (4 Positions) (PDF)
77. 77
    Glass Twist (PDF)
78. 78
    Globetrotter (PDF)
79. 79
    Glut Med At the Wall (PDF)
80. 80
    Hamstring Belt Stretch X3 (PDF)
81. 81
    Hamstring Curls with Physioball (PDF)
82. 82
    Hamstring Curls with Theraband (PDF)
83. 83
    Hamstring Frisk (PDF)
84. 84
    Hamstring Frisk Modified (PDF)
85. 85
    Happy Hands (PDF)
86. 86
    Heel Raises (PDF)
87. 87
    Heel Slides (PDF)
88. 88
    High March (PDF)
89. 89
    Hitchhiker (PDF)
90. 90
    Horse Paw (PDF)
91. 91
    Hot Potato (PDF)
92. 92
    Interlaced Bridge (PDF)
93. 93
    Interlaced Finger Breath (PDF)
94. 94
    Interlaced Hands Behind Back (PDF)
95. 95
    Internal Rotation of the Shoulder with Theraband (PDF)
96. 96
    Internal Rotation Stretch with Strap (PDF)
97. 97
    IT Band Roll Out on Foam Roller (PDF)
98. 98
    Jeannie in the Corner (PDF)
99. 99
    Jim Dandy (PDF)
100. 100
     Knee Program (PDF)
101. 101
     Kneeling Hip Flexor "C" (PDF)
102. 102
     Kneeling Hip Flexor Stretch 3 points (PDF)
103. 103
     Kneeling Soleus Stretch (PDF)
104. 104
     Kneeling/Bent Over Rows (PDF)
105. 105
     Lat Pull Downs with Theraband (PDF)
106. 106
     Lat Stretch on Table (PDF)
107. 107
     Lat/Bicep Pullback (PDF)
108. 108
     Leash (PDF)
109. 109
     Leg Circles
110. 110
     Legs up the Wall (PDF)
111. 111
     Levator Scapula Stretch (PDF)
112. 112
     Limb Extension (PDF)
113. 113
     Lion (PDF)
114. 114
     Longus Colli (PDF)
115. 115
     Lori's Loop (PDF)
116. 116
     Lower Extremity Lift (PDF)
117. 117
     Lower Trap Quadruped (PDF)
118. 118
     Lower Trap with Foam Roller (PDF)
119. 119
     Lunges (PDF)
120. 120
     Mecca/Child/T-Spine Open (PDF)
121. 121
     Milk the Cow (PDF)
122. 122
     Milton Mash (PDF)
123. 123
     Neck Flexion and Extension with Towel (PDF)
124. 124
     Neck Stretches X2 (PDF)
125. 125
     Neural Gliding (PDF)
126. 126
     Open Book (PDF)
127. 127
     Parallel Ironing on Foam Roller (PDF)
128. 128
     Pec Stretch on the Wall (PDF)
129. 129
     Pelvic Leveling/Unleveling (PDF)
130. 130
     Perpendicular Upper Back Rolling on Foam Roller (PDF)
131. 131
     Phantom Chair (PDF)
132. 132
     Physioball Jackhammer, Wall Press, Roll-Up (lower body) (PDF)
133. 133
     Pigeon (PDF)
134. 134
     Pilates Series X5 (PDF)
135. 135
     Piriformis Sequence (PDF)
136. 136
     Piston (PDF)
137. 137
     Plank Pose
138. 138
     Posterior Arm Scaplar with Theraband (PDF)
139. 139
     Posterior Cap/Crossover Stretch (PDF)
140. 140
     Prayer/Child's Pose (PDF)
141. 141
     Prone Internal/External Rotation (PDF)
142. 142
     Prone Press-ups (PDF)
143. 143
     Psoas Swing (PDF)
144. 144
     Push-Up Plus on Countertop (PDF)
145. 145
     Push-up with a Plus (PDF)
146. 146
     Pushwaiter (PDF)
147. 147
     Quad Sets (PDF)
148. 148
     Quad Up the Wall (PDF)
149. 149
     Quadriceps Stretch - prone (PDF)
150. 150
     Queen's Wave (PDF)
151. 151
     Replay (PDF)
152. 152
     Replay X4 (PDF)
153. 153
     Reverse Confusion (PDF)
154. 154
     Reverse Milk the Cow
155. 155
     Rhomboid Reach (PDF)
156. 156
     Rhomboid Roll (PDF)
157. 157
     Romulan Salute (PDF)
158. 158
     Salabhasana (Locust Pose/ Superwoman/ Superman) (PDF)
159. 159
     Scalene Stretch (PDF)
160. 160
     Scaption (PDF)
161. 161
     Seated Chair Twist (PDF)
162. 162
     Seated Piriformis Stretch (PDF)
163. 163
     Seated Psoas Stretch (PDF)
164. 164
     Seated Rows with Theraband (PDF)
165. 165
     Seated Spinal Twist (PDF)
166. 166
     Serratus Anterior on Foam Roller (PDF)
167. 167
     Shoulder Flexion on Foam Roller (PDF)
168. 168
     Shoulder Open Down Dog (PDF)
169. 169
     Shoulder Program: Strengthening (PDF)
170. 170
     Shoulder Program: Stretches (PDF)
171. 171
     Shy Sheik (PDF)
172. 172
     Siberian Squeeze (PDF)
173. 173
     Side "C" Sitting (PDF)
174. 174
     Side "C" Standing (PDF)
175. 175
     Side "C" Standing X2 (PDF)
176. 176
     Side "C" Warrior (PDF)
177. 177
     Side Plank (PDF)
178. 178
     Side Warrior (PDF)
179. 179
     Sidelying Legs 1 (PDF)
180. 180
     Sidelying Legs 2 (PDF)
181. 181
     Sidelying Shoulder Internal/External Rotation (PDF)
182. 182
     Single Leg Squats (PDF)
183. 183
     Sitting Pretty (PDF)
184. 184
     Sitting Pretty x3 (PDF)
185. 185
     Ski (PDF)
186. 186
     Snap Shot (PDF)
187. 187
     Snow Angel on Foam Roller (PDF)
188. 188
     Sphynx-Plank (PDF)
189. 189
     Spider (PDF)
190. 190
     Spinal Twist (PDF)
191. 191
     Spiral Balance (PDF)
192. 192
     Spiral Twist at Wall (PDF)
193. 193
     Squats (PDF)
194. 194
     Standing Calf Stretch X2 (PDF)
195. 195
     Standing Hip External Rotation (Standing Pigeon) (PDF)
196. 196
     Standing March (PDF)
197. 197
     Standing Pigeon (Standing Hip External Rotation) (PDF)
198. 198
     Standing Quad Stretch (PDF)
199. 199
     Standing Row (PDF)
200. 200
     Standing TFL Stretch (PDF)
201. 201
     Step Up and Over (PDF)
202. 202
     Straight Leg Raises (PDF)
203. 203
     Superman (PDF)
204. 204
     Superwoman (PDF)
205. 205
     Superwoman on ball
206. 206
     Supine Piriformis Stretch (PDF)
207. 207
     Supine Piriformis Stretch at Wall (PDF)
208. 208
     Supine Stick Flexion, Abduction and External Rotation (PDF)
209. 209
     Tadasana (PDF)
210. 210
     Tendon Glide (PDF)
211. 211
     Tennis Elbow Stretch (PDF)
212. 212
     Terminal Knee Extension (PDF)
213. 213
     Theraputty
214. 214
     Thoracic Extension on Foam Roller (PDF)
215. 215
     Thoracic Jacket (PDF)
216. 216
     Thoracic Kimtastic (PDF)
217. 217
     Thread the Needle (PDF)
218. 218
     Thumb Thing (PDF)
219. 219
     Tic Tac Toe (PDF)
220. 220
     Toe Extension Stretch
221. 221
     Toe Gymnastics (PDF)
222. 222
     Toe Taps
223. 223
     Toe Taps Progression (PDF)
224. 224
     Tree Progression (PDF)
225. 225
     Triangle (PDF)
226. 226
     Triangle at the Wall x2 (PDF)
227. 227
     Triceps Kickback (PDF)
228. 228
     Twisted Child (PDF)
229. 229
     Twisted Child Sequence (PDF)
230. 230
     Upward Bow (PDF)
231. 231
     V to W on Foam Roller (PDF)
232. 232
     Vault (PDF)
233. 233
     Victorias Secret (PDF)
234. 234
     Victory "V" (PDF)
235. 235
     Waiting for Dinner (PDF)
236. 236
     Walk Outs on Physioball (PDF)
237. 237
     Wall Angel (PDF)
238. 238
     Wall Hang (PDF)
239. 239
     Wall Plank (PDF)
240. 240
     Wall Push Offs (PDF)
241. 241
     Wall Slides (PDF)
242. 242
     Wall V to W (PDF)
243. 243
     Wall V with Physioball (PDF)
244. 244
     Wall Walk (PDF)
245. 245
     Warrior (PDF)
246. 246
     Wash the Wall (PDF)
247. 247
     Whitman Sampler x3 (PDF)
248. 248
     Wide Child x3 (PDF)
249. 249
     Windmill x2 (PDF)