Build Your Own Programme
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Lumbar Nerve Flossing
Lying Knee Rolls
Seated Lumbar Flexion
Lying Knee Pulls
Resistance Band Lat Pulldown
Reverse Wall Push Ups
Thoracic Extension on a Foam Roller
Seated Thoracic Rotation
Thoracic Extension on a Bench
Thoracic Flexion and Extension Mobility
Lumbar Flexion in Lying
Lumbar Extension in Lying
Side Lying Thoracic Rotation
Upper limb nerve flossing
Neck Side Flexion
Laying Neck Retraction
Laying Neck Rotation
Ulnar Deviation Strength
Resisted Thumb Extension
Radial Deviation Strength
Wrist Flexion Mobility Reverse Prayer Stretch
Wrist Extension Mobility Prayer Stretch
Neck Rotation
Shoulder Flexion Mobility
Neck Retraction with Extension
Neck Retraction
Shoulder Abduction Mobility
Shoulder External Rotation Mobility
Resistance Band Internal Rotation at 90 Degrees
Resistance Band External Rotation at 90 Degrees
Resistance Band Shoulder Abduction
Shoulder Pendulum Exercise
Resistance Band Shoulder External Rotation
Resistance Band Shoulder Internal Rotation
Shoulder Flexion Wall Climbs
Shoulder Internal Rotation Mobility
Shoulder Extension Mobility
Isometric Shoulder Extension
Isometric Shoulder Flexion
Isometric Shoulder Adduction
Isometric Shoulder Abduction
Isometric Shoulder Lateral Rotation
Isometric Shoulder Medial Rotation
Mountain Climbers
Isometric Hip Adduction
Step Ups
Prone Hip Extension
Kneeling Side Plank
Full Side Plank
Full Plank
Kneeling Plank
Hip Adduction in Standing
Hip Flexion in Standing
Isometric Hip Flexion
Prone Knee Flexion
Hamstring Stretch
Monster Walks
Clam Exercise
Glute Stretch
Adductor Stretch
Single Leg Hip Bridge
Side Lying Hip Adduction
Static Hamstring
Side Lying Hip Abduction
Knee Flexion
Static Quads
Quad stretch
Resisted knee extension
Inner range quads
Double leg hip bridge
Seated knee extension
Heel slides
Resisted ankle plantar flexion
Shoulder Flexibility Exercises
Shin stretch
Single leg sit to stand
Single leg isometric calf raise
Calf stretch
Ankle pumps
Isometric eversion and inversion
Double leg calf raise isometric
Ankle dorsiflexion with band
Side to side hopping
Walking lunges
Hopping on the spot – double
Calf raises – single leg
Sit to stand
Squats
Ankle inversion with band
Ankle eversion with band
Single leg balance
Calf raises – double leg
Ankle circumduction
Ankle plantarflexion
Loaded dorsiflexion
Unloaded dorsiflexion
Wrist extension strength
Wrist flexor strength
Pronation and supination strength
Elbow extension with resistance band
Resistance band shoulder flexion
Resistance band rows
Bicep curls
Press ups on the floor
Press ups on a table
Press ups on a wall
Elbow flexion
Pronation and supination range of movement
Elbow extension range of movement
Wrist active range of movement
Neck active range of movement
Shoulder rolls