Exercise Sheets - All home exercise instructions

Temporo-Mandibular Joint (Jaw) Exercises

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

Neck Exercises

1. Cervical flexion stretch
2. Cervical Strength: Yeah nahs
3. Deep neck flexor strengthening at wall with cushion
4. Deep neck flexor strengthening lying down
5. Deep neck flexor strengthening lying down with dumbbells
6. Deep neck flexor strengthening standing with banded resistance
7. Isometric neck contractions
8. Median nerve glides
9. Radial nerve glides

Thoracic Exercises

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

Shoulder Exercises

1. Banded wall climb
2. Bent over row
3. Capsule stretch with powerband
4. Double arm external shoulder rotation with band
5. Horizontal row (with powerband)
6. Hand behind back (stretch with towel)
7. Isometric shoulder abduction
8. Isometric pronation (with theraband)
9. Push ups (on wall)
10. Push ups (kneeling)
11. Push ups (on toes)
12. Push ups (advanced)
13. Single arm push up
14. Scapular retraction
15. Shoulder external rotation & flexion (Rotator cuff control)
16. Shoulder external rotation (with theraband)
17. Shoulder horizontal external rotation (with theraband)
18. Single arm row
19. Upper trap shrugs
20. Upper trap shrugs with weights

Elbow and Wrist Exercises

1. Isometric elbow flexion
2. Pronator Teres Isometrics
3. Tendon glides for carpel tunnel
4. Tennis elbow
5. Wrist extension (with dumbbell) 
6. 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. Core Stability – (TA – level 11)
5. Kneeling Palloff Press (anti-rotation)
6. McGill curl up
7. Side plank
8. Palloff Press (Anti- rotation)
9. Side plank with twist
10. Side plank – level 8

Lumbar (Lower back) Exercises

1. Bird dog
2. Cat stretch with hip extension – reformer
3. Curl up (Posterior Pelvic Tilt) – level 1
4. Farmers walks
5. Golfer’s lift – drinking bird
6. Good morning with barbell
7. Hip hinge
8. Hip hinge (with kettlebell)
9. Jefferson curl
10. Lumbar McKenzie Extension
11. Lumbar Rotation stretch
12. Leaning tower
13. Lunge to get down to the floor (or up from the floor)
14. Lumbar (low back) flexion stretch – supine
15. Lumbar Flexion + Rotation (unilateral toe-touch)
16. Palloff Press (Anti- rotation)
17. Sneezing
18. Standing decompression (reaching to the sky)
19. Stress free standing
20. Sitting posture
21. Tie shoelaces (standing on chair)
22. Wide sit to stand
23. 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. Isometric Hip Abduction (in seated)
   18. QF activation (hip stabilisers) – prone
   19. QF (deep hip rotator) activation – standing
   20. Side bridge
   21. Side bridge with star
   22. Side lying Hip Abduction
   23. Hip abduction isometric
   24. Standing 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. Squats at wall, single leg with biceps – level 7
   9. Squats at wall, single leg with biceps – level 8
   10. Wall squat – Double leg
   11. Quadriceps setting with small ball
   12. Terminal Knee Extension with Powerband

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 with band

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)

Other Exercises

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