Guided movements for pain relief & recovery
Showing 20 of 29 exercises
This exercise is a targeted, low-impact stretch designed to elongate the thick band of tissue running across the bottom of your foot. Because this exercise relies on a specific physical setup to be effective.
The towel scrunch is a foundational rehabilitation and strengthening movement focused on engaging the deep, intrinsic muscles of the foot. It is highly effective for building active arch support and improving overall foot biomechanics.
Neck extension is the act of tilting your head backward. It is the movement you make when you look up at the ceiling, gaze at the stars, or wash your hair in the shower.
Neck flexion is simply the act of bending your head forward. It is the movement you make when you look down at your phone, read a book on your lap, or nod "yes."
The shoulder shrug is a targeted isolation exercise designed to strengthen the upper back and neck. It involves elevating the shoulder girdle against resistance usually dumbbells, a barbell, or cables while keeping the arms completely straight.
Ankle pumps are a simple, controlled mobility exercise designed to create a gentle muscle contraction in the lower leg. By elevating the legs on a foam roller, you allow the calves and heels to move freely without friction from the floor, which helps maximize your full range of motion.
The standing calf raise is a foundational lower-body exercise designed to isolate and strengthen the muscles of the lower leg. It requires no equipment and relies on body weight to build strength, stability, and endurance in the ankle complex.
The Supine Terminal Knee Extension (TKE) using a foam roller is a targeted strengthening exercise that focuses on contracting the quadriceps at the very end range of knee extension. Because it is performed in a supported position, it is highly effective for safely rehabilitating the knee joint.
This is a fundamental clinical movement, especially valuable for reversing the chronic flexion most patients experience daily.Often known as the McKenzie extension in standing.
The Cat and Cow stretchis a foundational movement that links breath with spinal flexion and extension. It is highly effective for mobilizing the entire vertebral column from the cervical to the lumbar spine.
The ankle pump is a foundational, low impact exercise that involves actively moving the ankle joint back and forth. It acts as an active muscle pump to stimulate blood flow in the lower extremities.
The seated knee extension is a fundamental, low impact therapeutic exercise designed to isolate and strengthen the front of the thigh. It is highly effective for building joint stability without placing excessive weight-bearing stress on the knee.
The Supine Straight Leg Raise (SLR) is a fundamental, closed chain like therapeutic exercise designed to isolate and strengthen the anterior thigh and hip musculature without placing excessive shear force on the knee joint.
The Side Straight Leg Raise (also known as Side-Lying Hip Abduction) is a targeted exercise designed to isolate and strengthen the lateral muscles of the hip.
Heel slides are a gentle, low impact exercise used to safely restore movement and flexibility to your knee and hip joints without putting any weight on them.
This exercise combines cryotherapy with gentle mechanical massage to release tension and soothe the bottom of the foot.
The double knee to chest stretch is a simple, highly effective therapeutic exercise performed in a supine (lying on the back) position. It is designed to create a gentle flexion in the lumbar spine, providing a deep, relieving stretch to the lower posterior chain.
This is a gentle, safe exercise to strengthen your core muscles without bending or twisting your back.
Hamstring isometrics in lying activates and strengthens the hamstring muscles using a towel for resistance without any knee movement, making it safe for early rehabilitation and pain free strengthening.
Quadriceps isometrics are static exercises where you tighten your thigh muscle without actually moving your knee joint. It is a fantastic way to keep your leg strong when moving the joint hurts too much.