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Begin this exercise by wrapping an ankle weight around your foot. While seated, slowly lift or dorsiflex your foot up towards the sky with slight inversion or turned in, then allow your foot to slowly lower to the resting position. Repeat this for the specified amount of sets and repetitions.

Begin this exercise lying on your side. Bend both of your hips to 45 degrees keeping your knees at 90 degrees. Slowly lift the top knee away from the other as high as you can while keeping your feet together. Repeat this for the specified amount of sets and repetitions.

Begin this exercise in a push up position. Keep your body flat from head to feet. Hands and Feet are shoulder width apart. Start by lifting one hand off the ground and swing it up to the sky until it is straight up. Do not go beyond a vertical position. Your arms should form a T. Your hips should only rotate far enough to allow the vertical arm position. Hold this position for 2 seconds, then bring the arm down to the start position and alternate the same movement to the other side. Hold each position for 2 seconds and alternate for the specified amount of repetitions.

Begin this exercise by standing with your feet shoulder width apart. With your arms resting at your sides, point your thumbs out. Squeeze your shoulder blades together and down then, slowly raise your arms out to the side and up to shoulder height. Repeat this for the specified amount of sets and repetitions.

Begin this exercise by standing with your feet shoulder width apart. Slowly bend forward at the hips so your back is flat and parallel with the floor and keep your knees slightly bent. While holding dumbbells, allow your arms to hang down to the floor with your thumbs pointed in. Now, slowly drive your elbows up towards the ceiling allowing your elbows to bend to 90 degrees of flexion. Slowly return to the start position. Repeat this for the specified amount of sets and repetitions.

Begin this exercise by sitting and resting your forearm on your thigh. Maintain a 90 degree angle in your elbow while you do this exercise. While holding a dumbbell, slowly allow your wrist to go into extension then slowly flex your wrist all the way up. Repeat this for the specified amount of sets and repetitions

Begin this exercise by standing with your feet shoulder width apart. With your arms resting at your sides, point your thumbs forward. Squeeze your shoulder blades together and down then, slowly raise your arms forward and up to shoulder height. Repeat this for the specified amount of sets and repetitions.

Begin this exercise by standing with your feet shoulder width apart. Start with your arms raised out to the side at shoulder height like a T, with your thumbs up. Then slowly bring your arms forward until your hands touch out in front of you. Then return to the start position. Keep your elbows straight the entire time. Repeat this for the specified amount of sets and repetitions.

Begin this exercise laying on your stomach with the top half of your trunk hanging off the end of the treatment table. Hold your head straight with your spine. Start with your arms down to the ground and elbows extended. Point your thumbs in and slowly raise your arms out to a T position. Emphasize squeezing your shoulder blades together and down. Then return to the start position. Repeat this for the specified amount of sets and repetitions.

Begin this exercise laying on your stomach with the top half of your trunk hanging off the end of the treatment table. Hold your head straight with your spine. Start with your arms down to the ground and elbows extended. Point your thumbs away from each other and slowly raise your arms out to a T position. Emphasize squeezing your shoulder blades together and down. Then return to the start position. Repeat this for the specified amount of sets and repetitions.

Begin this exercise by laying on your stomach with your arm hanging off of the side of the table. While holding a dumbbell slowly drive your elbow up towards the ceiling until it is parallel with your trunk. At this point your elbow should be at 90 degrees of flexion and you will externally rotate your shoulder as far as you can. Emphasize squeezing your shoulder blades together and down while raising and rotating your arm, then slowly reverse the motion and return to the start position. Repeat this for the specified amount of sets and repetitions.

Begin this exercise laying on your back on the ball, place your fingers in front of your ears, elbows out to the side. Slowly curl your head up through your neck. Careful to keep your chin tucked throughout the curling and uncurling phase. Then un-tuck to a resting position. Repeat this for the specified amount of sets and repetitions.

Begin this exercise by laying on your back with your legs flat and your arms at your side. Hold one end of the theratubing in one hand and hold the other end in the other hand. Wrap the tubing around the bottom of the foot that is on the same side as the injury. In this resting position be sure to create firm tension in the tubing. Now, bend your knee up to your chest while simultaneously flexing your elbow and extending your wrist. Keep your elbow flexed and your wrist extended and return your leg to a straight position on the ground. The tension in the tubing should be high and now you will slowly allow your elbow to extend and your wrist to flex down to a flat position at your side. Repeat this for the specified amount of sets and repetitions

Begin this exercise by laying on your back with your legs flat and your arms at your side. Hold one end of the theratubing in one hand and hold the other end in the other hand. Wrap the tubing around the bottom of the foot that is on the same side as the injury. In this resting position be sure to create firm tension in the tubing. Now, bend your knee up to your chest while simultaneously flexing your elbow and wrist. Keep your elbow and wrist flexed and return your leg to a straight position on the ground. The tension in the tubing should be high and now you will slowly allow your elbow and wrist to extend down to a flat position at your side. Repeat this for the specified amount of sets and repetitions

Begin this exercise standing with your heels on a half foam roller. Place a chair next to you on both sides or something similar. Stand on the affected side and slowly squat down. At the bottom put your other foot down, shift your weight to the other foot and use that leg and your arms to lift yourself to the start position. Repeat this for the specified amount of sets and repetitions.

Begin this exercise by laying on your back with your feet resting on a chair. Be sure to keep your hips and knees bent to 90 degrees. Keep your knees and ankles hip width apart. Curl your fingers into a "kung fu" grip and place your knuckles in front of your ears with the palms facing up. Start this exercise with your elbows flared out and resting on the floor. Then squeeze your shoulder blades together and down for one second. Release and bring your elbows together above your nose and hold for one second. Then return to the start position and repeat this for the specified amount of sets and repetitions.

Begin this exercise standing with your feet shoulder width apart. With your arms resting at your sides, point your thumbs down towards the ground. Squeeze your shoulder blades together and down. Then slowly raise your arms up to shoulder height in a plane that is 20 degrees forward from the side. Then slowly lower back down to your side. Repeat this for the specified amount of sets and repetitions.

Begin this exercise by laying on your back in a hook-lying position. Rest your head on the ground and your arms out in a T position with your palms down. Cross one leg over the other resting the outside of your ankle on the opposite knee. Now slowly rotate your hips to allow the hook lying leg to lay flat on its side with the figure 4 foot resting flat on the ground. You will hold this position while you press your figure 4 knee out. You should feel a stretch in your hip. Alternate to the other side and repeat the procedure. Repeat this for the specified amount of sets and repetitions.

Begin this exercise standing with your feet shoulder width apart. With your arms resting at your sides, point your thumbs up towards the ceiling. Squeeze your shoulder blades together and down. Then slowly raise your arms up to shoulder height in a plane that is 20 degrees forward from the side. Then slowly lower back down to your side. Repeat this for the specified amount of sets and repetitions.

Begin this exercise by laying on your back with your feet resting on a chair. Be sure to keep your hips and knees bent to 90 degrees. Keep your knees and ankles hip width apart. Secure a belt around your thigh just above your knees. Now rest your head on the ground and your arms out in a T position with your palms down. Now that you are in this position you will press out against the resistance of the belt for 5 seconds then relax. Press hard into the belt. Repeat this for the specified amount of repetitions.

Begin this exercise laying on your back in a hook lying position with a belt firmly around your knees. Keep your feet and knees hip width apart and toes pointed forward. Rest your arms out in a T position with the palms down. Slowly lift your hips off of the ground while pressing firmly against the belt. Raise your hips until you are flat from shoulders to knees. Repeat this for the specified amount of sets and repetitions.

Begin this exercise by laying on your back with your feet flat on the wall and hip width apart. Your hips and knees should be in a 90 degree angle. Extend your arms out to the side forming a T with your palms down. Make sure your toes line up evenly on the wall. Slowly spread your knees apart as far away as they can until you feel a stretch in your hips. You should allow your feet to rollover with the movement of your knees. Then slowly bring your knees together until they touch. Repeat this for the specified amount of sets and repetitions and be sure to maintain even toe alignment throughout the repetitions.

Begin this exercise by standing on the ground or a step with your feet turned in about 45 degrees. Slowly lift your heels off of the ground as high as you can. Then slowly return to the start position maintaining the 45 degrees. Repeat this for the specified amount of sets and repetitions.

Begin this exercise by wrapping an ankle weight around your ankle. Stand on the ground with your foot turned in about 45 degrees. Slowly bend your knee and raise your heel as close to your hip as possible. Then slowly return to the start position maintaining the 45 degrees. Repeat this for the specified amount of sets and repetitions.

Begin this exercise by wrapping an ankle weight around your foot. While resting on your side, keep your foot pointed and slowly turn your foot up towards the sky, then slowly lower it towards the floor. It is best to do this with your foot hanging off the end of a table or couch. Repeat this for the specified amount of sets and repetitions.

Begin this exercise laying on your stomach. Lift your head off of the ground and glide your chin back towards your spine. With your palms facing the ground, lift your arms a couple of inches off of the ground and squeeze your shoulder blades together and down. Repeat this for the specified amount of sets and repetitions.

Begin this exercise by laying on your stomach. Throughout this exercise you will keep your legs and feet straight and still. The first phase of this exercise is to rest your arms out into a "T" position. Place a foam roller under both of your wrists. Keep your forehead resting on the ground and do not press your head into the floor. Now you will externally rotate your shoulders so your thumbs point up to the sky. You will hold this position while you squeeze your shoulder blades together and down. Hold this squeeze for 5 seconds and then relax. Repeat this for the specified amount of repetitions. Phase 2 is to do this exercise in a "Y" position and repeat the same steps. Phase 3 is to do this exercise in an "I" position and repeat the same steps.

Begin this exercise by laying on your stomach on the ground. Place your hands on the ground under your shoulders. Keep your hips down and slowly press up with your arms to raise your shoulders off of the ground. Raise up to a comfortable level and hold this position for the recommended amount of time. Repeat this exercise for the specified repetitions.

Begin this exercise in a push up position. Keep your body flat from head to toe. Hands and feet are shoulder width apart. Start by holding the push up position for the recommended repetitions. Then progress into shifting your weight to one side and holding for 5 seconds, then shift to the other side and hold for 5 seconds. Repeat this exercise for the specified amount of repetitions.

Begin this exercise seated on the floor. Keep your knee straight and foot dorsiflexed. Tighten up your quadriceps muscle as hard as you can. Repeat this for the specified amount of sets and repetitions.

Begin this exercise standing on the ground with your feet hip width apart and toes pointed forward. Keep your back rigid and your knees slightly bent as you slowly bend forward with your hips. Stop when your hamstrings reach a comfortable stretch and return to the start position. Repeat this for the specified amount of sets and repetitions.

Begin this exercise in a push up position with your hands on the ball. Your feet should remain on the ground. Keep your body flat from head to toe. Hands and Feet are shoulder width apart. Hold the push up position for the recommended repetitions. Repeat this exercise for the specified amount of repetitions.

Begin this exercise by sitting on the floor with your legs straight out in front of you. Place your hands adjacent to your hips for support as you anteriorly rotate your pelvis until you feel a stretch in your hamstrings. Now you will rotate your hips all the way in so you almost touch your toes and then you will rotate your hips all the way out. With each rotation be sure to go to the very end of the range of motion and squeeze it for one second. If your toes touch then widen your feet so they don't touch. Be sure to keep your knees straight. Repeat this for the specified amount of sets and repetitions.

Begin this exercise by balancing on one leg. Put one hand over the other and keep them together throughout this exercise. While maintaining good balance slowly squat down by bending your hip, knee, and ankle and reach with your hands to briefly touch the ground. Then return all the way back up to a vertical position. Repeat this technique and reach at a different angle each repetition. If possible you will reach for up to 7 different angles each about 45 degrees from the one adjacent. You should reach within your abilities and try to maintain balance throughout each repetition. Repeat this for the specified amount of sets and repetitions.

Begin this exercise seated on the floor. Keep your knee straight and foot dorsiflexed. Tighten up your quadriceps muscle as hard as you can and hold it. Then lift your foot about 6 inches off the ground and hold it. Repeat this for the specified amount of sets and repetitions.

Begin this exercise by standing with your feet shoulder width apart and facing the direction of the theratubing. Firmly grasp the end of the theratubing and make sure the theratubing is secure on an apparatus. Start with your arm raised up to your side at shoulder height, elbow extended, and shoulder internally rotated with the theratubing in firm tension. Slowly externally rotate your shoulder while maintaining all other positions and good posture. Then slowly return to the start position. Be sure to keep your elbow extended throughout this exercise. Repeat this for the specified amount of sets and repetitions.

Begin this exercise by standing with your feet shoulder width apart. Firmly grasp the end of the theratubing and make sure the theratubing is secure on an apparatus. Start with your arm raised up to your side at shoulder height and elbow extended with the theratubing in firm tension. Slowly pull the tubing toward your ear by flexing your elbow. Then slowly return to the start position. Be sure to keep your palm facing in throughout this exercise. Repeat this for the specified amount of sets and repetitions.

Begin this exercise by standing with your feet shoulder width apart. Firmly grasp the end of the theratubing and make sure the theratubing is secure on an apparatus. Start with your arm raised up to your side at shoulder height and elbow extended with the theratubing in firm tension. Slowly pull the tubing toward your ear by flexing your elbow. Then slowly return to the start position. Be sure to keep your palm facing out throughout this exercise. Repeat this for the specified amount of sets and repetitions.

Begin this exercise by laying on your back with your legs flat. Hold one end of the theratubing in the opposite arm at your side and hold the other end in the other hand. Wrap the tubing around the bottom of the foot that is on the same side as the intended shoulder. In this resting position be sure to create firm tension in the tubing. Now, bend your knee up to your chest while simultaneously raising your intended arm into 90 degrees of shoulder abduction, external rotation, and elbow flexion. Maintain this position while you straighten your leg to the ground. The tension in the tubing should be high. Now you will slowly allow your shoulder to internally rotate until the shoulder starts to lift off of the floor. At this point you will stop and repeat the activity. Repeat this for the specified amount of sets and repetitions.

The first thing you want to do is tie a knot at the end of the tubing and fixate the elastic tubing into the door jam. Make sure the door stays closed. Then stand away from the doorway. Place a towel under your arm and squeeze it gently with your arm. While holding onto the tubing keep your elbow bent at 90 degrees. Start with your arm rotated in and resting at your belly. Then slowly rotate the arm out away from your belly. Then slowly return to the start position. Repeat this for the specified amount of sets and repetitions.

The first thing you want to do is tie a knot at the end of the tubing and fixate the elastic tubing into the door jam. Make sure the door stays closed. Then stand away from the doorway. Place a towel under your arm and squeeze it gently with your arm. While holding onto the tubing keep your elbow bent at 90 degrees. Start with your arm rotated out and then slowly rotate the arm in and touch your belly. Then slowly return to the start position. Repeat this for the specified amount of sets and repetitions.

Begin this exercise in a quadruped position and maintain good spinal alignment. Perform a diaphragmatic breath and draw the belly button to the spine. Repeat this for the specified amount of sets and repetitions.

Begin this exercise in a quadruped position and maintain good spinal alignment. Perform a diaphragmatic breath and draw the belly button to the spine. While holding this abdominal position you will lift one arm and the opposite leg away from the ground and into a pointer position. You will alternate sides with the repetitions. Repeat this for the specified amount of sets and repetitions.

Begin this exercise in a quadruped position and maintain good spinal alignment. Perform a diaphragmatic breath and draw the belly button to the spine. While holding this abdominal position you will lift one arm and the opposite leg away from the ground. Only lift them high enough to slide a piece of paper under it. You will alternate sides with the repetitions. Repeat this for the specified amount of sets and repetitions.

Begin this exercise standing and leaning against a physio-ball, Be sure to keep your feet and knees hip width apart and don't allow your knees to advance over the tops of your feet. With a belt fastened just above your knees, press out into the belt throughout the movement with as much force as you can reasonably apply. Then slowly squat down to a comfortable depth or parallel to the floor, whichever comes first. Then return to the start position. Repeat this for the specified amount of sets and repetitions.

Begin this exercise laying on your stomach with the top half of your trunk hanging off the end of the treatment table. Hold your head straight with your spine. Start with your arms down to the ground, point your thumbs away from each other, and slowly raise your arms out to a Y position. Emphasize squeezing your shoulder blades together and down. Then return to the start position. Repeat this for the specified amount of sets and repetitions.