Bridge With Heels Raised
This works the gluteal muscles in particular, as well as brings your core into play. Place a band around your knees to increase the tension […]
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Sports Injury Rehabilitation Exercises
Sports injury rehabilitation programs and exercises.
Soleus Wall Sit
Sit against the wall and slide down so you are in a ‘comfortable’ position with your thighs horizontal. Then raise your heels up off the
Towel Scrunching
Towel scrunching is a great exercise to strengthen the plantar fascia and small, intrinsic muscles of the foot. It forms part of our Plantar fasciitis
Isometric Ankle Exercises
Isometric ankle strengthening exercises work the ankle joint in all directions statically. This means without movement. They improve ankle stability. Make sure to include inversion,
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Neural Flossing
Neural flossing exercises, also known as nerve gliding or neural mobilization, are techniques designed to improve the mobility and function of nerves. In this case,
Bent Knee Calf Stretch
The bent knee calf stretch targets the deeper Soleus muscle at the back of your lower leg. Stand with the leg you want to stretch
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Sustained Calf Stretch
This stretches the calf muscles, in particular, the large gastrocnemius. First, wrap a resistance band or strap around your feet. Then, gently pull up so
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Toe On Heel Plantar Stretch
The standing plantar stretch is great for stretching the planta fascia under foot. Place one foot in front of the other with you toe pressing
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Plantar Fascia Release Stretch
The Plantar fascia release stretch combines stretching with soft tissue release massage. It forms a key part of our Plantar fasciitis rehabilitation program. Fascia is
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Eccentric Knee Extension
The Eccentric Knee Extension targets muscle lengthening by focusing on the controlled lowering phase, strengthening the quadriceps effectively. Teaching point:
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Eccentric Leg Press
The eccentric leg press focuses on the downward phase of the press, enhancing strength and muscle control by slowing down the movement. Teaching point:
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Decline Single Leg Squat
The single-leg decline squat, performed on a sloping board, is a strengthening exercise that enhances balance and builds lower body strength. Teaching points:
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Sumo Squat
The sumo squat is a powerful lower-body exercise that targets the inner thighs, glutes, and hips. Teaching point:
Squat
A squat challenges your lower body muscles while improving flexibility and mobility Teaching point:
Hack Squat
The Hack Squat exercise involves using a machine to perform a squatting movement. Teaching points: