Exercise Sheets - All home exercise instructions

Temporo-Mandibular Joint (Jaw) Exercises

1. Reverse Sevens (7s) – for the right TMJ
2. Sevens (7s) – for the left TMJ
3. TMJ Ligament stretch
4. TMJ combined exercises

Neck Exercises

1. Cervical lateral flexion static hold with powerband
2. Cervical Strength: Yeah nahs
3. Deep neck flexor strengthening standing with banded resistance
4. Cervical Deep Neck Flexor Strengthening – At wall with cushion
5. Median nerve glides
6. Radial nerve glides
7. Cervical extension isometric with theraband
8. Cervical extension in 4 point kneel
9. Cervical supine deep neck Flexors with head lift
10. Cervical extension wall plank

Thoracic Exercises

1. Side lying bow and arrow
2. Thread the needle thoracic stretch
3. Wall angels
4. Wall kneeling thoracic rotation stretch

Shoulder Exercises

1. 1. Banded wall climb
   2. Bent over row
   3. Horizontal row (with powerband)
   4. Isometric shoulder abduction
   5. Isometric pronation (with theraband)
   6. Push ups (on wall)
   7. Push ups (kneeling)
   8. Push ups (on toes)
   9. Push ups (advanced)
   10. Single arm wall push up
   11. Shoulder external rotation & flexion (Rotator cuff control)
   12. Shoulder external rotation (with theraband)
   13. Shoulder horizontal external rotation (with theraband)
   14. Single arm row
   15. Upper trap shrugs with weights
   16. Single arm shoulder shrug in external rotation
   17. Double Arm Raise With Stick
   18. Scapular Wall Clocks

Elbow and Wrist Exercises

1. Isometric elbow flexion
2. Pronator Teres Isometrics
3. Tendon glides for carpel tunnel
4. Wrist extension (with dumbbell) 
5. Wrist powerband glides

Core (Abdominal) Exercises

1. Core stability – (TA – Level 2)
2. Core stability – (TA – Level 3)
3. Core stability – (TA- Level 4)
4. Side plank – (TA – Level 8)
5. Core Stability – (TA – level 11)
6. Kneeling Palloff Press (anti-rotation)
7. McGill curl up
8. Palloff Press (Anti- rotation)
9. Side plank with twist
10. Deadbugs

Lumbar (Lower back) Exercises

1. Bird dog
2. Cat stretch with hip extension – reformer
3. Farmers walks
4. Good morning with barbell
5. Hip hinge (with kettlebell)
6. Jefferson curl
7. Lumbar McKenzie Extension
8. Lumbar Rotation stretch
9. Lumbar (low back) flexion stretch – supine
10. Lumbar Flexion + Rotation (unilateral toe-touch)
11. Standing decompression (reaching to the sky)
12. Stress free standing
13. Sitting posture
14. Tie shoelaces (standing on chair)
15. Wide sit to stand
16. Lumbar nerve tensioners supine

Pelvis and SIJ Exercises

1. Cat Camel Stretch for Pelvic Floor
2. Double Leg bridge with Hip Abduction microband

Hip Exercises

1. 1. Arabesque
   2. Bridging on ground – double leg
   3. Bridging on ground – single leg
   4. Bridging – single leg – reformer
   5. Clams in sidelying – hip external rotation
   6. Clams in sidelying with Theraband
   7. Clams full range – advanced
   8. Crab walks with Theraband
   9. Fire hydrants with Theraband
   10. Gluteus minimus activation in sidelying
   11. Hip extension in standing – reformer
   12. Hip extension in 4 point kneel – reformer
   13. Hip hitches from neutral
   14. Hip Hitch with Abduction
   15. Hip external rotation in standing – reformer
   16. Hip abduction on footplate – reformer
   17. QF activation (hip stabilisers) – prone
   18. QF (deep hip rotator) activation – standing
   19. Side bridge
   20. Side bridge with star
   21. Side lying Hip Abduction
   22. Hip abduction isometric
   23. Standing Hip flexion
   24. Hip abduction seated with microband
   25. Seated Hip Internal Rotation
   26. Couch Stretch
   27. Supine Banded Hip Flexion

Knee Exercises

1. 1. Lunges – reformer
   2. Lunges with Fit-Ball – Level 3
   3. Lunges with weights – foot raised
   4. Lunges – Level 3
   5. Sit to Stands – Squats
   6. Sit to Stands – Dumbbell Front Squats
   7. Sit to Stands – Goblet Squats
   8. Wall squat – Double leg
   9. Terminal Knee Extension with Powerband
   10. Single Leg Sit to Stand
   11. Step up
   12. Terminal Knee Extension

Feet and Ankle Exercises

1. 1. Isometric ankle inversion
   2. Calf Raises – double leg
   3. Calf Raises – single leg
   4. Ankle dorsi flexion in standing – double leg
   5. Ankle dorsi flexion in standing – single leg
   6. Ankle Eversion with a band
   7. Ankle Inversion (Standing)
   8. Ankle Inversion (Seated)

Bed mobility Exercises

1. Log Roll- Getting into bed
2. Log Roll- Getting out of bed
3. Lying twist and turning (Getting out of bed)
   
4. Positions of comfort (respite)

Movement Patterns

1. Hip hinge
2. Leaning tower
3. Sneezing
4. Lunge to get down to the floor (or up from the floor)
5. Golfers Lift – Drinking Bird
6. Scapular retraction

Other Exercises

1. Ice bucket routine – Ankle
2. FIFA 11 warm-up drill

Compound Exercises

1. Barbell Deadlift
2. Barbell Bench Press
3. Barbell Back Squat