HOME EXERCISE PROGRAMS FOR MUSCULOSKELETAL AND SPORTS INJURIES The evidence based guide for practicioners 9781620701201, 9781617052972, 2019031671, 2019031672

Description: Home Exercise Programs for Musculoskeletal and Sports Injuries: The Evidence-Based Guide for Practitioners

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Table of contents :
SHOULDER
Rotator Cuff Tendinopathy 2
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Corner stretch, sleeper stretch, stick shoulder extension,
stick overhead shoulder stretch, stick shoulder abduction
Intermediate
Continue Foundational exercises
ROM/Stretching/Mobility: Scaption
Strengthening: Low row, scapular retraction, straight arm lateral pull down, push-up
with a plus, abducted shoulder external rotation
Advanced
Continue Foundational and Intermediate exercises
Proprioception/Functional: Prone “T,” “Y,” ”I,” “W”; stability ball bird dog, stability
ball plank, wall fall push-up
Acromioclavicular Joint Pathology 2
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Corner stretch, sleeper stretch, stick shoulder rotation, stick
shoulder extension
Intermediate
Continue Foundational exercises
Strengthening: Low row, straight arm lateral pull down, external rotation with a
Therabandxx LIST OF EXERCISES
Advanced
Continue Foundational and Intermediate exercises
Proprioception/Functional: Prone “T,” “Y,” “I,” “W”; stability ball bird dog, wall fall
push-up
Glenohumeral Joint Osteoarthritis 3
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Corner stretch, sleeper stretch, reverse sleeper stretch,
broom pull, stick shoulder rotation, stick overhead stretch, scaption
Intermediate
Continue Foundational exercises
Strengthening: Low row, straight arm lateral pull down
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Push-up with a plus
Proprioception/Functional: Prone “T,” “Y,” “I,” “W”’ stability ball bird dog
Glenohumeral Joint Instability 4
Recommended Exercises
Foundational
Strengthening: Isometric strengthening in all directions (external rotation, internal rotation, fl exion, extension), scapular retraction
Intermediate
Continue Foundational exercises
ROM/Stretching/Mobility: Stick shoulder flexion, stick shoulder abduction, stick
shoulder rotation
Strengthening: Low row, straight arm lateral pull down, external rotation with a
Theraband
Advanced
Continue Foundational and Intermediate exercises
Proprioception/Functional: Prone “T,” “Y,” “I,” “W”; stability ball bird dog, wall ball
push-up, stability ball planks, wall fall push-upLIST OF EXERCISES xxi
Adhesive Capsulitis/Frozen Shoulder 4
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Stick shoulder abduction, stick shoulder rotation, stick
overhead shoulder stretch, stick shoulder flexion
Intermediate
Continue Foundational exercises
ROM/Stretching/Mobility: Broom pull, stick shoulder extension
Strengthening: Low row, straight arm lateral pull down
Advanced
Continue Foundational and Intermediate exercises
ROM/Stretching/Mobility: Scaption (with a weight or Theraband)
Strengthening: External rotation with a Theraband
Proprioception/Functional: Prone “T,” “Y,” “I,” “W”
ELBOW
Lateral Epicondylosis 26
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Wrist flexor stretch, wrist extensor stretch, triceps stretch
Intermediate
Continue Foundational exercises
Strengthening: Grip strengthening, wrist extensors concentric strengthening, wrist
flexors concentric strengthening, forearm pronators and supinators strengthening
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Tyler twist, wrist extensors eccentric strengthening, wrist flexors eccentric strengthening
Proprioception/Functional: Serratus punch, prone scapular retractionsxxii
Medial Epicondylosis 27
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Wrist fl exor stretch, wrist extensor stretch, triceps stretch
Intermediate
Continue Foundational exercises
Strengthening: Grip strengthening, wrist extensors concentric strengthening, wrist
fl exors concentric strengthening, forearm pronators and supinators strengthening
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Tyler twist, wrist extensors eccentric strengthening, wrist flexors eccentric strengthening
Proprioception/Functional: Serratus punch, prone scapular retractions
Ligament Sprains 27
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Biceps stretch, triceps stretch, forearm supinators stretch,
forearm pronators stretch
Intermediate
Continue Foundational exercises
Strengthening: Biceps isometric strengthening, triceps isometric strengthening, radial
and ulnar deviation strengthening, wrist extensors concentric strengthening, wrist flexors concentric strengthening
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Wrist extensors eccentric strengthening, wrist flexors eccentric
strengthening
Proprioception/Functional: Shoulder diagonal pattern A and B, serratus punch, prone
scapular retractions
Distal Bicipital Tendinopathy 28
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Wrist extensors stretch, wrist fl exors stretch, biceps stretch,
triceps stretch, forearm pronators stretch, forearm supinators stretch
LIST OF EXERCISESxxiii
Intermediate
Continue Foundational exercises
Strengthening: Biceps isometric strengthening, triceps isometric strengthening, wrist
extensors concentric strengthening, wrist fl exor concentric strengthening, forearm pronators and supinators strengthening
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Bicep curls, triceps extensions, biceps eccentric strengthening
Proprioception/Functional: Shoulder diagonal pattern A and B, serratus punch, prone
scapular retractions
Ulnar Neuropathy at the Elbow 29
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Wrist fl exors stretch, wrist extensors stretch, biceps stretch,
triceps stretch, forearm supinators stretch, forearm pronators stretch, ulnar nerve glides
1 to 5
Intermediate
Continue Foundational exercises
Strengthening: Biceps isometric strengthening, triceps isometric strengthening, grip
strengthening, Tyler twist
WRIST AND HAND
De Quervain’s Tenosynovitis 49
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Wrist extension active range of motion (AROM), wrist flexion AROM, isolated thumb interphalangeal joint (IPJ) flexion/extension
Intermediate
Continue Foundational exercises
Strengthening: APL isometric strengthening, EPB isometric strengthening
Advanced
Continue Foundational and Intermediate exercises
Proprioception/Functional: Elbow flexion with Theraband, elbow extension with
Theraband, scapular retraction with Theraband, shoulder extension with Theraband,
external rotation with Theraband
LIST OF EXERCISESxxiv
Carpal Tunnel Syndrome 50
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Tendon gliding, median nerve glides
Advanced
Continue Foundational exercises
Proprioception/Functional: Scapular retraction with Theraband, shoulder extension
with Theraband
Carpometacarpal Osteoarthritis 51
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Thumb opposition, thumb adductor massage, “C” exercise,
web space stretch
Advanced
Continue Foundational exercises
Strengthening: First dorsal interossei strengthening
Extensor Carpi Ulnaris Tendinopathy 52
Recommended Exercises
Foundational
Strengthening: ECU isometric strengthening, ECU synergy exercise, wrist extensors
concentric strengthening, ulnar deviation strengthening
Intermediate
Continue Foundational exercises
Strengthening: Wrist extensors eccentric strengthening
Advanced
Continue Foundational and Intermediate exercises
Proprioception/Functional: Scapular retraction with Theraband, shoulder extension
with Theraband, external rotation with Theraband
LIST OF EXERCISESxxv
HIP
Hip Osteoarthritis 72
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Hamstring stretch, prone quadriceps stretch, hip rotator
stretch, hip flexor stretch or two-joint hip flexor stretch, quadruped rocking
Strengthening: Gluteal isometrics, prone hip extension, side-lying hip abduction with
towel against wall
Intermediate
Continue Foundational exercises
Strengthening: Squat, bridge
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Forward step up, forward step down
Proprioception/Functional: Single leg balance
Iliopsoas Tendinopathy/Bursitis 72
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Hamstring stretch, prone quadriceps stretch, hip rotator
stretch, hip flexor stretch or two-joint hip flexor stretch, Iliotibial band (ITB) stretch,
foam roller to hip area
Strengthening: Gluteal isometrics, prone hip extension, side-lying hip abduction with
towel against wall
Intermediate
Continue Foundational exercises
Strengthening: Squat, bridge, clamshell, hip clocks
Proprioception/Functional: Single leg balance
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Monster walk, side plank, forward step up, forward step down
Proprioception/Functional: Windmill, single leg squat
LIST OF EXERCISESxxvi
Greater Trochanteric Pain Syndrome 73
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Hamstring stretch, prone quadriceps stretch, hip rotator
stretch, hip fl exor stretch or two-joint hip fl exor stretch, foam roller to hip area
Strengthening: Gluteal isometrics, prone hip extension, side-lying hip abduction with
towel against wall
Intermediate
Continue Foundational exercises
Strengthening: Squat, bridge, clamshell, hip clocks, hip hiker
Proprioception/Functional: Single leg balance
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Monster walk, forward step down
Proprioception/Functional: Windmill
Hamstring Strain and Tendinopathy 74
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Hamstring stretch, prone quadriceps stretch, hip rotator
stretch, hip fl exor stretch or two-joint hip fl exor stretch, quadruped rocking, foam roller
to hip area
Strengthening: Hamstring isometrics
Intermediate
Continue Foundational exercises
Strengthening: Squat, bridge
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Eccentric hamstring throw downs, hamstring curl on stability ball, hip
hiker, forward step up, forward step down
Proprioception/Functional: Lunge, single leg deadlifts
LIST OF EXERCISESxxvii
Femoroacetabular Impingement and Labral Tears 75
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Hamstring stretch, prone quadriceps stretch, hip rotator
stretch, hip flexor stretch or two-joint hip fl exor stretch, ITB stretch, foam roller to hip
area
Strengthening: Gluteal isometrics, prone hip extension, side-lying hip abduction with
towel against wall
Intermediate
Continue Foundational exercises
Strengthening: Squat, bridge, hip clocks, clamshell
Proprioception/Functional: Single leg balance
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Monster walk, side plank, hip hiker, forward step up, forward
step down
Proprioception/Functional: Windmill, single leg squat
KNEE
Knee Osteoarthritis 102
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Hamstring stretch, two-joint hip fl exor stretch, assisted
knee extension, assisted knee fl exion, passive knee extension
Strengthening: Quadriceps set, straight leg raise, prone hip extension, side-lying hip
abduction with towel against wall
Intermediate
Continue Foundational exercises
ROM/Stretching/Mobility: Knee flexion chair stretch
Strengthening: Bridge, squat, squat on wedge
Proprioception/Functional: Single leg balance
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Forward step up, forward step down
Proprioception/Functional: Single leg squat
LIST OF EXERCISESxxviii
Patellofemoral Pain Syndrome 103
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Hamstring stretch, prone quadriceps stretch, hip flexor
stretch or two-joint hip flexor stretch
Strengthening: Quadriceps set, straight leg raise, side-lying hip abduction with towel
against wall, prone hip extension
Intermediate
Continue Foundational exercises
Strengthening: Squat, bridge
Proprioception/Functional: Single leg balance
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Side plank, forward step up, forward step down
Proprioception/Functional: Single leg squat, single leg deadlift
Quadriceps and Patellar Tendinopathy 103
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Hamstring stretch, prone quadriceps stretch, hip flexor
stretch or two-joint hip flexor stretch
Strengthening: Quadriceps set, straight leg raise, side-lying hip abduction with towel
against wall, prone hip extension
Intermediate
Continue Foundational exercises
Strengthening: Squat, bridge
Proprioception/Functional: Single leg balance
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Side plank, forward step up, forward step down, squat on a wedge
(Level 3)
Proprioception/Functional: Single leg deadlift, windmill
LIST OF EXERCISESxxix
Knee Ligament Sprain 104
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Hamstring stretch, prone quad stretch, hip fl exor stretch or
two-joint hip fl exor stretch, assisted knee extension, assisted knee fl exion, passive knee
extension
Strengthening: Quadriceps set, terminal knee extension, straight leg raise, side-lying
hip abduction with towel against wall, prone hip extension
Intermediate
Continue Foundational exercises
ROM/Stretching/Mobility: Knee flexion chair stretch
Strengthening: Squat, bridge
Proprioception/Functional: Single leg balance
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Side plank, forward step up, forward step down
Proprioception/Functional: Single leg deadlift, windmill
Meniscal Tear 105
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Hamstring stretch, prone quadriceps stretch, hip flexor
stretch or two-joint hip fl exor stretch, assisted knee extension, assisted knee flexion,
passive knee extension
Strengthening: Quadriceps set, terminal knee extension, straight leg raise, side-lying
hip abduction with towel against wall, prone hip extension
Intermediate
Continue Foundational exercises
ROM/Stretching/Mobility: Knee flexion chair stretch
Strengthening: Squat, bridge
Proprioception/Functional: Single leg balance
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Side plank, forward step up, forward step down
Proprioception/Functional: Single leg squat, single leg deadlift, windmill
LIST OF EXERCISESxxx
Iliotibial Band Syndrome 106
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Hamstring stretch, prone quadriceps stretch, hip flexor
stretch or two-joint hip fl exor stretch, ITB stretch
Strengthening: Side-lying hip abduction with towel against wall, prone hip extension
Intermediate
Continue Foundational exercises
Strengthening: Squat, bridge
Proprioception/Functional: Single leg balance
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Side plank, forward step up, forward step down
Proprioception/Functional: Single leg squat, single leg deadlift, windmill
ANKLE AND FOOT
Ankle Sprain 130
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Calf stretch A or B, alphabets
Strengthening: Marble pick-ups
Intermediate
Continue Foundational exercises
Strengthening: Concentric ankle inversion strengthening, concentric ankle eversion
strengthening, concentric ankle dorsiflexion strengthening
Advanced
Continue Foundational and Intermediate exercises
Proprioception/Functional: Single leg taps, single leg tennis ball catch, wobble board
Achilles Tendinopathy 130
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Foam roller (lower leg), towel stretch, calf stretch A or B,
soleus stretch
Strengthening: Towel scrunches
LIST OF EXERCISESxxxi
Intermediate
Continue Foundational exercises
Strengthening: Heel raises
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Eccentric Achilles strengthening
Proprioception/Functional: Single leg taps, single leg tennis ball catch
Posterior Tibial Tendinopathy 131
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Foam roller (lower leg), towel stretch, calf stretch A or B
Strengthening: Towel scrunches
Intermediate
Continue Foundational exercises
Strengthening: Concentric ankle inversion strengthening, heel raises
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Eccentric posterior tibial tendon strengthening
Proprioception/Functional: Single leg taps, single leg tennis ball catch
Plantar Fasciosis 132
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Can roll, towel stretch, plantar fascia stretch
Strengthening: Towel scrunches, marble pick-ups
Intermediate
Continue Foundational exercises
Strengthening: Heel raises
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Eccentric Achilles strengthening
Proprioception/Functional: Single leg taps, single leg tennis ball catch
LIST OF EXERCISESxxxii
CERVICAL SPINE
Cervical Facet Arthropathy 144
Recommended Exercises
Foundational
ROM/Flexibility/Mobility: Seated postural correction (Bruegger’s), cervical retractions
(chin glides), cervical ROMs (flexion/extension, rotation, lateral flexion), levator scapula stretch, upper trapezius stretch, middle scalene stretch, pectoral stretch, thoracic
rotation mobility (thread the needle)
Intermediate
Continue Foundational exercises
Strengthening: Cervical isometrics: retraction/lateral flexion/flexion, deep cervical
flexor strengthening
Proprioception/Functional: Prone scapular retraction
Advanced
Continue Foundational and Intermediate exercises
Proprioception/Functional: Wall stick-ups, Prone “T,” “Y,” “I,” “W”
Cervical Disc Pathology 145
Recommended Exercises
Foundational
ROM/Flexibility/Mobility: Seated postural correction (Bruegger’s), cervical retractions
(chin glides), cervical ROMs (flexion/extension, rotation, lateral flexion), levator scapula stretch, upper trapezius stretch, middle scalene stretch, pectoral stretch, thoracic
rotation mobility (thread the needle)
Intermediate
Continue Foundational exercises
Strengthening: Cervical isometrics: Retraction/lateral flexion/flexion, deep cervical
flexor strengthening
Proprioception/Functional: Prone scapular retraction
Advanced
Continue Foundational and Intermediate exercises
Proprioception/Functional: Wall stick-ups, Prone “T,” “Y,” “I,” “W”
LIST OF EXERCISESxxxiii
Cervical Radiculopathy 146
Recommended Exercises
Foundational
ROM/Flexibility/Mobility: Seated postural correction (Bruegger’s), cervical retractions
(chin glides), cervical ROMs (fl exion/extension, rotation, lateral flexion), levator scapula stretch, upper trapezius stretch, middle scalene stretch, pectoral stretch, thoracic
rotation mobility (thread the needle)
Intermediate
Continue Foundational exercises
Strengthening: Cervical isometrics: Retraction/lateral flexion/flexion, deep cervical
flexor strengthening
Proprioception/Functional: Prone scapular retraction
Advanced
Continue Foundational and Intermediate exercises
Proprioception/Functional: Wall stick-ups, Prone “T,” “Y,” “I,” “W”
Upper Crossed Posture 147
Recommended Exercises
Foundational
ROM/Flexibility/Mobility: Seated postural correction (Bruegger’s), cervical retraction
(chin glide), suboccipital stretch, levator scapula stretch, upper trapezius stretch, pectoral stretch, suboccipital release, prone pectoral release, levator scapula release
Intermediate
Continue Foundational exercises
Strengthening: Cervical isometrics: Retraction/lateral flexion/flexion, deep cervical
flexor strengthening
Proprioception/Functional: Prone scapular retraction
Advanced
Continue Foundational and Intermediate exercises
Proprioception/Functional: Wall stick-ups, Prone “T,” “Y,” “I,” “W”
LIST OF EXERCISESxxxiv
THORACIC SPINE
Thoracic Spine 171
Recommended Exercises
Foundational
ROM/Flexibility/Mobility: Supine diaphragmatic breath (belly breath), seated postural
correction (Bruegger’s), lacrosse ball massage, prayer stretch, cat camel stretch, open
book, trunk rotations, seated thoracic rotation
Intermediate
Continue Foundational exercises
ROM/Flexibility/Mobility: Thoracic rotation mobility (thread the needle)
Strengthening: Kneeling thoracic rotation
Advanced
Continue Foundational and Intermediate exercises
Proprioception/Functional: Thoracic rotation with core stabilization, inchworm
LUMBAR SPINE
Lumbar Facet Arthrosis 186
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Prone quadriceps stretch, hip fl exor stretch (either one),
hamstring stretch (either one), piriformis stretch, single (double) knee(s) to chest, child’s
pose, seated fl exion, cat camel stretch, trunk rotations
Strengthening: Abdominal bracing (or pelvic tilt or abdominal hollowing), marching
exercise
Intermediate
Continue Foundational exercises
Strengthening: Curl up, bridge, clamshells, Swiss ball marching, opposite arm/opposite leg (bird dog)
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Hip abductor wall squat, hip adductor wall squat, plank, side plank
Proprioception/Functional: Warrior one pose, warrior two pose
LIST OF EXERCISESxxxv
Lumbar Disc Pathology 187
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Prone quadriceps stretch, hip flexor stretch (either one), hamstring stretch, (either one), piriformis stretch, prone extensions (as long as it lessens pain)
Strengthening: Abdominal bracing (pelvic tilt or abdominal hollowing)
Intermediate
Continue Foundational exercises
Strengthening: Curl up, bridge, clamshells, opposite arm/opposite leg (bird dog),
monster walk
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Plank, side plank
Proprioception/Functional: Warrior one pose, warrior two pose
Lumbar Radiculopathy 188
Recommended Exercises for Extension-Biased Program
Foundational
ROM/Stretching/Mobility: Hamstring stretch (either one), hip flexor stretch (either
one), prone extensions, standing extensions, side glides or alternative side glides if patient has a lateral shift (leaning over to one side due to pain)
Strengthening: Abdominal bracing (or pelvic tilt or abdominal hollowing)
Intermediate
Continue Foundational exercises
Strengthening: Bridge, clamshells, opposite arm/opposite leg (bird dog)
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Hip abductor wall squat, hip adductor wall squat, plank, side plank
Proprioception/Functional: Warrior one pose, warrior two pose
Recommended Exercises for Flexion-Biased Program
Foundational
ROM/Stretching/Mobility: Hamstring stretch (either one), hip flexor stretch (either
one), piriformis stretch, single (double) knee(s) to chest, child’s pose, seated flexion,
side glides or alternative side glides if patient has a lateral shift (leaning over to one side
due to pain)
Strengthening: Abdominal bracing (pelvic tilt or abdominal hollowing), marching
exercises
LIST OF EXERCISESxxxvi
Intermediate
Continue Foundational exercises
Strengthening: Curl up, bridge, clamshells, Swiss ball marching, opposite arm/opposite leg (bird dog)
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Hip abductor wall squat, hip adductor wall squat, plank, side plank
Proprioception/Functional: Warrior one pose, warrior two pose
Recommended Exercises for a Neutral Spine Program
Foundational
ROM/Stretching/Mobility: Prone quadriceps stretch, hip fl exor stretch (either one),
hamstring stretch (either one), piriformis stretch
Strengthening: Abdominal bracing (pelvic tilt or abdominal hollowing)
Intermediate
Continue Foundational exercises
Strengthening: Curl up, bridge, clamshells, opposite arm/opposite leg (bird dog),
monster walk
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Plank, side plank
Proprioception/Functional: Warrior one pose, warrior two pose
Lumbar Spondylolysis/Spondylolisthesis 189
Recommended Exercises for Spondylolysis
Foundational
ROM/Stretching/Mobility: Hamstring stretch (either one), hip fl exor stretch (either
one), prone quadriceps stretch, piriformis stretch
Strengthening: Abdominal bracing (pelvic tilt or abdominal hollowing), marching
exercise
Intermediate
Continue Foundational exercises
Strengthening: Curl up, bridge, Swiss ball marching, opposite arm/opposite leg
(bird dog)
LIST OF EXERCISESxxxvii
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Hip abductor wall squat, hip adductor wall squat, plank, side plank
Proprioception/Functional: Single leg deadlift, warrior one pose, warrior two pose
Recommended Exercises for Spondylolisthesis
Foundational
ROM/Stretching/Mobility: Hamstring stretch (either one), hip flexor stretch (either
one), prone quadriceps stretch, piriformis stretch, single (double) knee(s) to chest,
child’s pose, seated flexion
Strengthening: Abdominal bracing (pelvic tilt or abdominal hollowing), marching
exercise
Intermediate
Continue Foundational exercises
Strengthening: Curl up, bridge, clamshells, Swiss ball marching, opposite arm/opposite leg (bird dog)
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Hip abductor wall squat, hip adductor wall squat, plank, side plank
Proprioception/Functional: Single leg deadlift, warrior one pose, warrior two pose
Lumbar Spinal Stenosis 190
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Hamstring stretch (either one), hip flexor stretch (either
one), prone quadriceps stretch, piriformis stretch, single (double) knee(s) to chest,
child’s pose, seated flexion
Strengthening: Abdominal bracing (pelvic tilt or abdominal hollowing), marching
exercise
Intermediate
Continue Foundational exercises
Strengthening: Curl up, bridge, clamshells, Swiss ball marching, opposite arm/opposite leg (bird dog)
LIST OF EXERCISESxxxviii
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Hip abductor wall squat, hip adductor wall squat, plank, side plank
Proprioception/Functional: Warrior one pose, warrior two pose
Lower Crossed Syndrome 191
Recommended Exercises
Foundational
ROM/Stretching/Mobility: Good morning stretch, prone quadriceps stretch, hamstring
stretch (both), hip flexor stretch (both), piriformis stretch, single (double) knee(s) to
chest, child’s pose, cat camel stretch, trunk rotations
Strengthening: Abdominal bracing (pelvic tilt or abdominal hollowing), marching
exercise
Intermediate
Continue Foundational exercises
Strengthening: Curl up, bridge, opposite arm/opposite leg (bird dog), Swiss ball
marching
Advanced
Continue Foundational and Intermediate exercises
Strengthening: Hip abductor wall squat, hip adductor wall squat, plank, side plank
Proprioception/Functional: Single leg deadlift, warrior one pose, warrior two pose

HOME EXERCISE PROGRAMS FOR MUSCULOSKELETAL AND SPORTS INJURIES The evidence based guide for practicioners
 9781620701201, 9781617052972, 2019031671, 2019031672

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