Exercise Library
Corrective and Accessory Exercises for Pain, Injury, and Performance
NorCal Physiotherapy and Sports Sciences
Exercise Library
Exercises for Knee Pain and Knee Strength and Knee Mobility
Quad Set & Quad Hurdle: Isometric exercise for knee activation and strengthening
Dynamic Quad Stretch: Eccentrically load the the quadriceps and hip flexors by lengthening (stretching) the muscle and activating the muscle while it is lengthened.
Exercises for Low Back Pain and Low Back Mobility (low back pain exercises)
Supine Bent Knee Rotations & Figure 4: Easy mobility work for low back pain and hip pain.
Cat/Cow in Quadruped: Spine extension and flexion exercise with a band to increase the mid-back mobilization.
Exercises for Thoracic Spine Mobility (mid back)
Sidelying Thoracic Rotation Stretch: Isolate your mid back rotation stretch to improve shoulder pain, neck pain, mid back pain, and low back pain.
Seated W: Mid back exercise to decrease neck and head pain.
Exercises for Hip Strengthening and Hip Pain
Roll Initiation: Isolation exercise for Gluteus Medius combining hip external rotation and hip extension to encourage control of the posterior-lateral hip muscles.
Straight Leg Raise Abduction, Prone: Hip strength exercise with a focus on the abductors and extenders of the hip.
Exercises for Shoulder Strength and Shoulder Pain
Glenohumeral Progressive Isometrics: Shoulder exercise to improve control and stabilization of the scapula and strength of the rotator cuff muscles.
Prone Stick Liftoff and Prone Overhead Press: Shoulder exercise to improve scapular stability and shoulder strength in an overhead position.
Exercises for Hip Mobility
Adductor Rollback: Mobilization for the Adductor muscle group.
Bent Knee Fall Out & In: Exercise to improve internal rotation hip mobility and external rotation hip mobility.
NorCal Physio Blog
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NorCal Physiotherapy and Sports Sciences is a private Physical Therapy clinic in Sacramento, California focused on helping you recover from pain and injury and build a resilient body so you can stay active for life.
Call: 916.905.4541 | Email: [email protected]
