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PENDULUM EXERCISES FOR SHOULDER: CODMAN
RESISTANCE BAND PGM CLAM STRENGTHENING
WOBBLE BOARD: SINGLE-LEG BALANCE
GLUTE BRIDGE WITH MINIBAND AROUND KNEES
Straight-Leg Bridge With Stability Ball
How to get up safely after a fall
Bridging in Knee Extension - Single
Ankle Dorsiflexion Stretch with kettbell
STABILITY BALL LUMBAR ROTATIONS
LOWER/MID TRAPEZIUS ACTIVATION - I RAISE
KNEELING STABILITY BALL ROLL OUT
POSTURAL CORRECTION - PELVIC TILT
CHEST PRESS WITH SCAPULAR PROTRACTION
EXPIRATION WITH PURSED LIPS. LYING ON YOUR SIDE
EXPIRATION WITH PURSED LIPS. LYING POSITION. HEAD OF THE BED INCLINED 35-40º
PURSED LIPS EXPIRATION. SITTING POSITION
RIB CAGE BREATHING WITH ARMS MOVEMENT. SITTING.
RIB CAGE BREATHING WITH ARMS MOVEMENT
ABDOMEN-DIAPHRAGMATIC WITH NECK EXTENSION
ABDOMEN-DIAPHRAGMATIC BREATHING. SUPINE. TRUNK INCLINED 30-45º
ABDOMEN-DIAPHRAGMATIC BREATHING. SITTING POSITION
COSTAL EXPANSION WITH ELEVATION OF THE ARMS. LYING POSITION. BED INCLINED 35-40º.
COORDINATED BREATHING WITH LEG LIFT
TRX SIDE PLANK WITH TORSO ROTATION
WATER BOTTLES TRICEP EXTENSION
WATER BOTTLES PUSH UPS AND ROW
WATER BOTTLE BICEP CURL TO SHOULDER PRESS
LEG EXTENSIONS WITH ADDUCTOR SQUEEZE
SEATED ISOMETRIC OF QUADRICEPS
ISOMETRIC HAMSTRING STRENGTHENING
ASSISTED SIT TO STAND WITH WALKER
SIT TO STAND WITH KNEE CONTROL
SEATED HIP ADDUCTION WITH PILLOW
RESISTANCE BAND SINGLE-LEG PRESS
HYPOPRESIVE STANDING WITH FLEXED KNEES
HYPOTRESSIVE QUADRUPED POSITION
HYPOPRESSIVE SITTING WITH FLEXED KNEES
RESISTANCE BAND SIDEWAYS SQUAT-SHUFFLE
RESISTANCE BAND LAWN MOWER ROW
FINGER WALL-WALKING: ABDUCTION
STRETCHING BAND: INTERNAL ROTATION STRETCH
SHOULDER INTERNAL ROTATION STRETCH
INTERNAL ROTATION STRETCH AT DOOR FRAME
SCIATIC NERVE STRETCH IN SUPINE
ACTIVE-ASSISTED SHOULDER EXTENSION
ISOMETRIC NECK EXTENSION AND RETRACTION
FOAM ROLLER MASSAGE: LATISSIMUS DORSI
SHOULDER PROPIOCEPTION: WOBBLE BOARD
ISOMETRIC CONTRATION OF GLUTES
4-POINT KNEELING: FORWARD ROCKING
4-POINT KNEELING: BACKWARD ROCKING
GLUTEAL / UPPER HAMSTRING STRETCH
KNEE HUB WITH HAMSTRING STRETCH
ELASTIC BAND LATERAL SHOULDER STRETCH
FOAM ROLLER: RESISTANCE BAND TRICEPS EXTENSION
SUPINE RESISTANCE BAND EXTERNAL ROTATION
SUPINE RESISTANCE BAND INTERNAL ROTATION
SUPINE RESISTANCE BAND INTERNAL ROTATION
SUPINE RESISTANCE BAND INTERNAL ROTATION
MULTIFIDUS ACTIVATION IN PRONE
MULTIFIDUS ACTIVATION IN SITTING
Alternating dumbbell biceps hammer curls
ECCENTRIC BICEP CURL-RESISTED BAND
MEDICINE BALL ABDOMINAL CRUNCH
BILATERAL EXTERNAL ROTATION STRETCH
BILATERAL EXTERNAL ROTATION STRETCH
FOAM ROLLER PECTORALIS STRETCH - 90º
ACTIVE-ASSISTED SHOULDER FLEXION
Incline bar bench press narrow grip
Alternating chest press machine
SHOULDER ABDUCTION FROM ELBOWS AND SHOULDER FLEXION
SIT TO STAND WITH KNEE CONTROL
REVERSE LUNGE ELBOW TO INSTEP W ROTATION
SUMO SQUAT + KETTLEBELL UPRIGHT ROW
SINGLE-LEG ROMANIAN DEADLIFT TO CURL TO PRESS
FOAM ROLLER MASSAGE: LUMBAR SPINE
SCIATIC NERVE STRETCH IN LONG-SITTING
THREAD THE NIDDLE WITH FOAM ROLLER
HYDROTHERAPY: ALTERNATE SHOULDER FLEXION/EXTENSION
HYDROTHERAPY: BILATERAL SHOULDER FLEXION/EXTENSION
INNER RANGE QUADRICEPS LEG ON CHAIR
KETTLEBELL SINGLE-ARM SHOULDER PRESS
FOAM ROLLER MASSAGE: SPINAL EXTENSORS
PERONEAL NERVE SLIDER: ANKLE MODIFIER
WEIGHTED SINGLE-LEG ROMANIAN DEADLIFT
SCIATIC NERVE STRETCH WITH TOWEL
HIP FLEXOR & TRUNK ROTATION STRETCH
HYDROTHERAPY: BILATERAL SHOULDER FLEXION
HYDROTHERAPY: INTERNAL ROTATION OF SHOULDER
SINGLE LEG ELEVATED BRIDGE ON CHAIR
SCAPULAR RETRACTION AND PROTRACTION
Bent over dumbbell rear delt raise
RESISTANCE BAND KNEE EXTENSIONS
SUPINE DUMBBELL TRICEPS EXTENSION
RESISTANCE BAND ECCENTRIC WRIST FLEXION
LATERAL BAND WALKS - AROUND ANKLES
RESISTANCE BAND TRICEP KICKBACKS
NEUTRAL-GRIP DUMBBELL BENCH PRESS
HALF-KNEELING SINGLE ARM BOTTOM UP KETTLEBELL PRESS
PRONE SCAPULAR RETRACTION: MIDDLE TRAPEZIUS
HALF-KNEELING ROTATIONAL CABLE CHOP
SHOULDER EXTERNAL ROTATION WITH BAND
LYING DUMBBELL SHOULDER EXTERNAL ROTATIONS
SHOULDER EXTERNAL ROTATION - ISOMETRIC
BARBELL FRONT SQUAT WITH HEELS ELEVATED
ONE ARM LATERAL RAISES ON BENCH
DUMBBELL REAR DELT RAISE ON FLAT BENCH
SEATED ALTERNATING DUMBBELL HAMMER BICEP CURLS
Alternating dumbbell biceps curls
Seated incline dumbbell bicep curl
SEATED FRONT RAISES WITH DUMBBELLS SUPINE GRIP
DUMBBELL LATERAL RAISES FROM EXTERNAL ROTATION
90 Degree dumbbell lateral raise
FULL SIDE LATERAL RAISES SUPINE GRIP
MACHINE SHOULDER LATERAL RAISES
SEATED ALTENRATING DUMBBELL SCARECROWS
GLUTEAL AND PIRIFORMIS STRETCH
SEATED ONE-ARM DUMBBELL TRICEPS EXTENSION
SWISS BALL BACK EXTENSIONS WITH MEDICINE BALL
SWISS BALL BACK EXTENSIONS WITH DUMBBELLS
Barbell deadlift (Conventional)
BEHIND THE HEAD BARBELL SEATED SHOULDER PRESS
BEHIND THE HEAD BARBELL SEATED SHOULDER PRESS
Weight Shifting – Side to Side
DUMBBELL LATERAL LUNGES WITH TRUNK FLEXION
DEEP NECK FLEXOR & EXTENSOR CO-CONTRACTION
Isometric adductor strengthening
ISOMETRIC ADDUCTOR STRENGTHENING
Reverse machine flyes ( vertical grip)
BATTLE ROPES WITH VERTICAL JUMP
ISOMETRIC CONTRATION OF QUADRICEPS AND HAMSTRINGS
KNEELING ISOMETRIC ABDOMINAL CONTRACTION
ISOMETRIC CONTRATION OF QUADRICEPS
SCAPULAR CONTROL IN SHOULDER FLEXION
Scapular control in shoulder flexion
Seated alternating dumbbell bicep curls
SEATED ALTERNATING BICEP CURLS
Leg curl with help from the other leg
RESISTANCE BAND WALKING PLANK: FORWARD
RESISTANCE BAND WALKING PLANK: LATERAL
SCAPTION: WEIGHTED BILATERAL RESISTANCE BAND
HANGING KNEE RAISES WITH TWISTS
SEATED FRONT RAISES WITH DUMBBELLS
Seated bent over dumbbell rear delt raise
Bent elbows dumbbell delt raise
BENT ELBOWS DUMBBELL DELT RAISE ON INCLINED BENCH
LATERAL RAISES ON STABILITY BALL
ABDOMINAL CRUNCH: HANDS BEHIND HEAD
ABDOMINAL CRUNCH: KNEES 90 DEGREE ANGLE
ABDOMINAL CRUNCH MACHINE ARMS STRAIGHT
Eyes closed balance in balance board
HAMSTRING STRETCH - SITRAIGHT LEG
Foam roller massage: Piriformis
UPPER TRAPEZIUS STRETCH WITH OVERPRESSURE
HIP FLEXOR STRETCH OVER FOAM ROLLER
SPINAL EXTENSION WITH FRONT RAISES
STANDING SINGLE LEG GLUTE ACTIVATION
ECCENTRIC STANDING CALF RAISES
ECCENTRIC STANDING SOLEUS RAISES
NECK EXTENSIONS AND SHOULDER RETRACTIONS ON BENCH
NECK EXTENSIONS AND SHOULDER RETRACTIONS ON BENCH
Lying dumbbell tricep extension
HIP EXTENSION FROM PIKE POSITION ON FITBALL
Seated calf raise in leg press
BARBELL WRIST EXTENSIONS ON FLAT BECH
DUMBBELL WRIST EXTENSIONS ON FLAT BENCH
SEATED MACHINE LEG EXTENSIONS (TOES IN)
Seated machine leg extensions ( toes out)
Gravity assisted knee extension
Standing one-arm dumbbell triceps extension
ONE ARM DUMBBELL TRICEPS EXTENSION
DUMBBELL TRICEP EXTENSION ON STABILITY BALL
RESISTANCE BAND TRICEP OVERHEAD EXTENSIONS
Standing hip extension machine
RESISTANCE BAND ECCENTRIC WRIST EXTENSION
WEIGHTED ECCENTRIC WRIST EXTENSION
EXTENSION AND ROTATION OF THE NECK
PUSH UP ON A BENCH WITH HIP EXTENSION
DUMBBELL WRIST RADIAL FLEXIONS ON FLAT BENCH
DUMBBELL WRIST FLEXIONS ON FLAT BENCH
Lateral bendings with dumbbell
PLANTAR FLEXION AND DORSIFLEXION
Wide-bar pull down ( neutral grip)
PGM Clams - Lying CLAM exercise
DUMBBELL HALF SQUAT WITH STABILITY BALL
Half squat with a vertical jump
ULNAR NERVE SLIDER: WRIST MODIFIER
RADIAL NERVE SLIDER: WRIST MODIFIER
ONE ARM KETTLEBELL CLEAN AND JERK
SHOULDER PRESS IN SMITH MACHINE
STANDING DUMBBELL SHOULDER PRESS WITH SUPPORT
BEHIND THE HEAD BARBELL SHOULDER PRESS
Standing dumbbell shoulder press
ALTERNATING CHEST PRESS VERTICAL GRIP
Incline barbell bench chest press
Neutral grip incline bench dumbbell chest press
CLOSE-GRIP BARBELL BENCH PRESS
INCLINE STABILITY BALL DUMBBELL CHEST PRESS
BEHIND THE NECK SHOULDER PRESS IN SMITH MACHINE
BARBELL SEATED SHOULDER PRESS COMBINED WITH PRESS BEHIND THE HEAD
SCAPULAR PROTRACION WITH ARM RAISE
DUMBBELL PULLOVER ON STABILITY BALL
ALTERNATING DUMBBELL HIGH PULL
RESISTANCE BAND SHOULDER RETRACTION
SCAPULAR RETRACTION AND CONTRACTION
RICE. Rest-ice-compress-elevate
INCLINE DUMBBELL SHOULDER EXTERNAL ROTATIONS
SHOULDER INTERNAL ROTATION AT 90º SHOULDER ABDUCTION
HALF SQUAT WITH A VERTICAL JUMP AND ARMS CROSSED
LYING DIAGONAL CIRCUMDUCTION OF THE HEAD
DIAGONAL CIRCUMDUCTION OF THE HEAD
REVERSE CRUNCH IN INCLINE BENCH
DEEP ABDOMINAL CONTRACTION WITH LEG RAISE
REVERSE CABLE CROSSOVER ON INCLINE BENCH
REVERSE CABLE CROSSOVER ON INCLINE BENCH
ONE ARM BICEP CURL IN PREACHER BENCH
STANDING ALTERNATING DUMBBELL BICEP CURLS ON FITBALL
ALTERNATING DUMBBELL BICEP CURLS ON A WALL
BICEP CURL ON A INCLINED BENCH
BARBELL CHEST-SUPPORTED BICEP CURL
LYING BICEP CURL IN HIGH PULLEY
INCLINE BECH ONE ARM BICEP CURL IN PULLEY
DUMBBELL BICEP CURLS ON FITBALL
ONE ARM DUMBBELL BICEP CURL ON A INCLINED BENCH
ONE-ARM DUMBBELL BICEP CURL WITH SUPPORT
DUMBBELL BICEPS CURL WITH STABILITY BALL
ALTERNATING DUMBBELL BICEP CURLS WITH PRONE GRIP
CABLE SHOULDER ABDUCTION FROM BEHIND
INCLINE BARBELL FRONTAL RAISES ON BENCH
ONE-ARM DUMBBELL FRONT RAISES ON BENCH
STANDING CABLE CROSSED RAISINGS
KNEELING FRONT RAISES IN PULLEY
ONE ARM PULLEY FRONT RAISES ON INCLINE BENCH
ALTERNATING DUMBBELL FRONT RAISES ON FLAT BENCH
SEATED ON FITBALL DUMBBELL DELT RAISE
ONE ARM PULLEY LATERAL RAISES ON QUADRUPED
INCLINE DUMBBELL LATERAL RAISES
DUMBBELL LATERAL RAISES ON STABILITY BALL
DUMBBELL LATERAL RAISES FROM QUADRUPED
ONE LEG AND HAND STATIC JACK KNIFE
HIP EXTENSION FROM BOSU FOREARM PLANK
STANDING CABLE WRIST EXTENSIONS
Leg and arm extension on fitball
ONE ARM DUMBBELL TRICEP EXTENSION
SEATED ONE-ARM DUMBBELL TRICEPS EXTENSION
ONE ARM TRICEP EXTENSION SUPINATED GRIP
SEATED PULLEY FRENCH PRESS ON INCLINE BENCH
KNEEL TRICEPS PUSHDOWN (ELBOWS ON BENCH)
ONE ARM PULLEY TRICEPS PUSHDOWN
TRICEPS PUSHDOWN WITH BACK SUPPORT
ONE-ARM DUMBBELL TRICEPS EXTENSION ON FITBALL
STANDING DUMBBELL FRENCH PRESS
LYING HIP FLEXIONS WITH BARBELL ON HANDS
SEATED CABLE ANKLE DORSIFLEXION
STANDING LATERAL TRUNK FLEXION WITH PULLEY
STANDING LATERAL TRUNK FLEXION WITH PULLEY
KNEE AND HIP FLEXION FROM SIDE PLANK
HALF BARBELL FRONT SQUAT FROM RACK
HALF SQUAT WITH STABILITY BALL
DUMBBELL SQUAT TO SHOULDER PRESS
PLANK ON FITBALL HANDS OVERHEAD
DUMBBELL SHOULDER PRESS NEUTRAL GRIP
SEATED IN FITBALL SHOULDER PRESS
BEHIND THE HEAD BARBELL SEATED ON FITBALL SHOULDER PRESS
DUMBBELL PRONATION AND SUPINATION OF FORMEARM
BENT OVER ONE ARM CABLE PULLEY ROW
ALTERNATING ROW WITH ELASTIC BAND
STANDING ONE ARM CABLE PULLEY ROW
BAND PULL DOWN WITH HIP FLEXION
LYING SHOULDER EXTERNAL ROTATION AT 90º SHOULDER ABDUCTION
KNEELING INTERNAL ROTATIONS IN PULLEY (ARM ON BENCH)
SUPINE PULLEY INTERNAL ROTATION
SHOULDER EXTERNAL ROTATIONS ON SWISS BALL
KNEELING CABLE TRUNK ROTATIONS
SEATED ON FITBALL CABLE TRUNK ROTATIONS
Resistance band external rotation
SHOULDER EXTERNAL ROTATION AT 90º SHOULDER ABDUCTION
SEATED EXTERNAL ROTATIONS IN PULLEY
SEATED INTERNAL ROTATIONS IN PULLEY
Resistance band internal rotation
KNEELING SHOULDER EXTERNAL ROTATION AT 90º SHOULDER ABDUCTION
KNEELING EXTERNAL ROTATIONS IN PULLEY (ARM ON BENCH)
HACK SQUAT BARBELL BEHIND THE BACK
SEATED ON FITBALL CABLE CROSSED RAISINGS
ONE ARM BENT OVER CABLE REVERSE FLYES
CABLE SHOULDER DIAGONAL ABDUCTION
CABLE SHOULDER ABDUCTION ON FITBALL
CABLE SHOULDER ABDUCTION ON FITBALL
SEATED ON FITBALL CABLE CROSSOVER IN PULLEY
SEATED ON FITBALL ALTERNATING BICEP CURLS
Machine preacher curl supinating
HIP EXTENSION FROM SUPINE QUADRUPEDIA
HIP EXTENSION FROM ONE-LEG SUPINE QUADRUPEDIA
DUMBBELL FRONT RAISES PRONTATING ON STABILITY BALL
INCLINE FRONT RAISES WITH DUMBBELLS
STANDING FRONT RAISES TO OVERHEAD WITH DUMBBELLS
ALTERNATING DUMBBELL FRONT RAISES ON STABILITY BALL
BARBELL SHRUG FROM BEHIND THE BACK
ONE LEG AND HAND STATIC JACK KNIFE
ONE LEG AND HAND STATIC JACK KNIFE
BALANCE ON A BENCH WITH HIP EXTENSION
ONE ARM DUMBBELL TRICEP EXTENSION ON STABILITY BALL
DUMBBELL TRICEPS EXTENSION ON FITBALL
DUMBBELL BACK EXTENSIONS WITH REAR DELT RAISE
SIDE LYING OBLIQUE V UP CRUNCHES
STANDING LATERAL INCLINATIONS WITH STICK
BODY ROLLS WITH STRAIGHTARMS AND LEGS
SINGLE LEG ISOMETRIC WALL SQUAT
STABILITY BALL DUMBBELL CHEST PRESS
KNEELING SHOULDER INTERNAL ROTATION AT 90º SHOULDER ABDUCTION
STANDING DUMBBELL SHOULDER ROTATIONS
FRONT LUNGE KNEE TOUCHING FLOOR
STANDING OBLIQUE AND BACK STRETCH
FOREARM STRETCH / PHALLEN TEST
HAMSTRING STRETCH CROSSING LEGS
PECTORAL AND SHOULDER STRETCH WITH FOREHEAD ON THE MAT
Gluteal and Piriformis stretch
HANDS UP HIP STRETCH IN LADDER
Paravertebral and wide dorsal stretch
PECTORAL STRETCH HAND AND ELBOW ON WALL
PECTORAL STRETCH WITH SHOULDER HYPEREXTENSION
PECTORAL STRETCH WITH SHOULDER FLEXION
STANDING LATERAL INCLINATIONS WITH BARBELL
HIP ABDUCTION WITH ELASTIC BAND
HIP ABDUCTION WITH ELASTIC BAND
LYING LEG ABDUCTION ON FITBALL
SEATED INTERNAL ROTATIONS IN PULLEY
WALKING FROM OVERHEAD SQUAT WITH MEDICINE BALL
BENT OVER ELASTIC BAND REAR DELT RAISE
ELASTIC BAND SEATED FRONT RAISES
NORDIC HAMSTRING CURL WITH MEDICINE BALL
ONE-ARM DUMBBELL BICEP CURL WITH SUPPORT
BICEP CURL ON A INCLINED BENCH
LEG CURL WITH PARTNER RESISTANCE
PLANK IN MOTION ON TWO FITBALLS
INVERTED PULL UPS SUPINATED GRIP
INVERTED PULL UPS PRONATED GRIP
STEP UP AND MEDICINE BALL LIFTS
SHOULDER EXTENSION WITH ELASTIC BAND
LATERAL RAISES TO OVERHEAD WITH DUMBBELLS
FRONTAL RAISES WITH MEDICINE BALL
SEATED ALTERNATING FRONT RAISES WITH DUMBBELLS
SEATED ALTERNATING FRONT RAISES WITH DUMBBELLS
90 DEGREE DUMBBELL FRONT RAISES
DUMBBELL FRONT RAISES ON STABILITY BALL
ALTERNATING PLANKS ON MEDICINE BALL
BENCH DIPS WITH ONE LEG EXTENDED
LUNGE AND TRICEP PRESS WITH PLATE
FITBALL RAISINGS WITH BACK SUPPORT
HIP AND KNEE EXTENSIONS ON THE WALL
BALANCE ON A FITBALL WITH HIP EXTENSION
FITBALL KNEE EXTENSION WITH HIP EXTENSION
STANDING HIP FLEXION AND EXTENSION
FITBALL HIP FLEXION WITH HIP EXTENSION
HIP FLEXION WITH MEDICINE BALL
Trunk flexion with medicine ball in various directions
ALTERNATING PUSH UP ON MED BALL
BOSU BALL SQUAT WITH OBLIQUE TWISTS
MEDICINE BALL THROWS FROM THE FLOOR
ROTATIONAL THROWS WITH MEDICINE BALL
TWO HANDS MEDICINE BALL THROWS
ROTATIONAL THROWS WITH MEDICINE BALL
UP AND DOWN FROM STEP IN PUSH UP POSITION
STANDING HIP FLEXION AND EXTENSION
BENT OVER ROW WITH ELASTIC BAND
DUMBBELL ROW FROM SINGLE-LEG ROMANIAN DEADLIFT
SMITH MACHINE ROW WITH BENCH SUPPORT
INVERTED ROW IN SMITH MACHINE SUPINATED GRIP
LYING DUMBBELL SHOULDER EXTERNAL ROTATIONS
DUMBBELL EXTERNAL ROTATIONS ON FITBALL
STANDING HIP ABDUCTIONS FROM HIP FLEXION
STANDING HIP ADDUCTIONS FROM HIP FLEXION
BARBELL LUNGES AND TRUNK ROTATION
ONE ARM OVERHEAD DUMBBELL FRONT LUNGE
BULGARIAN SPLIT SQUAT IN SMITH MACHINE
LATERAL LUNGES WITH HIP FLEXION
PLANK AND ALTERNATING SPLITS ON STEP
HAMSTRING STRETCH ON VIBRATORY PLATFORM
THE BICYCLE CRUNCH ON VIBRATORY PLATFORM
GLUTEAL STRETCH ON VIBRATORY PLATFORM
ONE LEG BALANCE ON VIBRATORY PLATFORM
PUSH UP ON A VIBRATORY PLATFORM
