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Exercises

Name = Standing calf raises - Descrption = Standing on floor. Arms relaxed down by sides.
Name = Walking calf raises - Descrption = Standing.
Name = Hip hinge - Descrption = Standing with back towards a wall with knees slightly bent just a couple of inches away.
Name = Chair stand - Descrption = Sitting in a chair.
Name = Parallel squats - Descrption = Standing with feet hip width apart.
Name = Single legged squats - Descrption = Standing. Bend through L leg and rest ball of foot on the floor for balance.
Name = Pick up squat - Descrption = Standing
Name = Side lunge - Descrption = Standing.
Name = Kickback - Descrption = Standing. Hands at heart centre.
Name = Standing side leg lift - Descrption = Standing. Hands at heart centre.
Name = Toe touch to stand tall - Descrption = Standing with feet just wider than hip width, soft bend in the knees.
Name = Chair pose - Descrption = Standing.
Name = Lunges - Descrption = Standing on floor. Take a large step back with one leg and place ball of the foot on the floor with both hips facing forward.
Name = High lunge - Descrption = Standing.
Name = Single bent leg balance - Descrption = Standing on floor.
Name = Single straight leg balance - Descrption = Standing on floor.
Name = Glute block balance - Descrption = Place yoga block on floor. Place one foot on top of the yoga block.
Name = Standing kicks - Descrption = Standing on the floor.
Name = Side star leg balance - Descrption = Standing on floor.
Name = Tree balance - Descrption = Standing on the floor.
Name = Figure 4 balance - Descrption = Standing on the floor.
Name = Hip cease balance - Descrption = Standing on the floor.
Name = Aeroplane balance - Descrption = Standing on the floor.
Name = Standing split balance - Descrption = Standing on the floor.
Name = Half moon balance - Descrption = Standing on the floor.
Name = Standing heel toe walking - Descrption = Standing on the floor.
Name = Wall push ups - Descrption = Standing on the floor. Feet in parallel about 60cms away from the wall. Hands on the wall in line with shoulders wider than shoulder width.
Name = Wall angels - Descrption = Standing on floor. Back up against a wall with buttocks, torso connected and back of head connected. Feet in parallel hip distance apart. Heels just away from the wall and gentle bend through the knees. Upper arms out to side and forearms vertical.
Name = Wall chin tucks - Descrption = Standing on floor. Back up against a wall with buttocks, torso connected and back of head connected. Feet in parallel hip distance apart. Heels about 3 inches away from the wall and gentle bend through the knees.
Name = Wall standing elbow curls - Descrption = Standing on the floor. Back up against a wall with buttocks, torso connected, back of head and heels connected. Feet in parallel hip distance apart. Gentle bend through the knees.
Name = Roll down - Descrption = Standing. Feet hip distance apart. Neutral spine.
Name = Quadruped stretch - Descrption = All fours, quadruped.
Name = Quadruped skipping - Descrption = All fours, quadruped.
Name = Quadruped sexy cat - Descrption = All fours, quadruped.
Name = Quadruped wag the tail - Descrption = All fours, quadruped.
Name = Quadruped spine twist - Descrption = All fours, quadruped.
Name = Quadruped arm reach - Descrption = All fours, quadruped.
Name = Quadruped leg reach - Descrption = All fours, quadruped.
Name = Quadruped opposite arm and leg reach - Descrption = All fours, quadruped.
Name = Quadruped donkey kicks - Descrption = All fours, quadruped.
Name = Quadruped fire hydrant - Descrption = All fours, quadruped.
Name = Quadruped tricep push ups - Descrption = Quadruped. Hands directly under the line of the shoulders just one hand witdth apart with the fingertips facing forwards and point of elbow facing thighs. Neutral spine.
Name = Quadruped push ups - change to chest pushups - Descrption = Quadruped. Hands directly under the line of the shoulders just one hand witdth apart with the fingertips facing forwards and point of elbow facing thighs. Neutral spine.
Name = Seated cats and dogs - Descrption = Seated on a chair. Neutral spine.
Name = Restorative arm circles - Descrption = Seated cross legged. Neutral spine.
Name = Seated spine twist stretch - Descrption = Seated with a neutral spine and both legs extended. Arms reaching out to side directly out from the line of the shoulder. Scapular stabilised.
Name = Kneeling lean backs - Descrption = Kneeling on knees. Straight line from knees, hips and shoulders. Neutral spine.
Name = Scapular pushups - Descrption = Modified plank
Name = Plank single arm reach - Descrption = Modified plank
Name = Plank hold hip dip - Descrption = Modified plank
Name = Plank hold shoulder tap - Descrption = Modified plank
Name = Chest pushups - Descrption = Modified plank with hands about mat width.
Name = Tricep pushups - Descrption = Modified plank with hands fairly close about torso width.
Name = Diamond pushups - Descrption = Modified plank with hands underneath bust line with index fingers and thumbs touching to form a diamond shape.
Name = Combo pushups - Descrption = Modified plank with one hand wide for chest pushup and the other hand narrow for tricep pushup.
Name = Round the world pushups - Descrption = Modified plank with hands the width of the mat.
Name = Right and left pushups - Descrption = Modified plank with hands the width of the mat.
Name = Push up twist - Descrption = Modified plank with hands the width of the mat.
Name = Side kneeling balance - Descrption = Kneeling tall.
Name = Side kneeling side kick - Descrption = Side kneeling position.
Name = Side kneeling leg lifts - Descrption = Side kneeling position.
Name = Side bend - Descrption = Seated with both legs bent and resting on one hip. R hand on the floor directly underneath the shoulder.
Name = Downward dog pushups - Descrption = Downward dog.
Name = Downward dog heel presses - Descrption = Downward dog.
Name = Seated single leg lift - Descrption = Seated on mat with one leg extended and foot plantarflexed and other leg bent. Sit tall with neutral spine. Place hands on floor just behind hips.
Name = Reverse plank - Descrption = Seated with both legs extended in front of the body with legs slightly externally rotated. Sit tall with neutral spine. Place hands just behind the hips with fingertips facing forward.
Name = Leg pull - Descrption = Reverse plank.
Name = Table hold - Descrption = Seated with both legs bent in front of the body just hip width apart. Sit tall with neutral spine. Place hands just behind the hips with fingertips facing forward.
Name = Table hold with one leg extended - Descrption = Seated with both legs bent in front of the body just hip width apart. Sit tall with neutral spine. Place hands just behind the hips with fingertips facing forward.
Name = Neck pull - Descrption = Seated with both legs extended in front of the body with legs slightly apart. Sit tall with neutral spine.
Name = Supine arm lifts - Descrption = Supine with legs bent. Arms reaching up towards ceiling.
Name = Supine arm circles overhead - Descrption = Supine with legs bent. Arms reaching up towards ceiling.
Name = Supine lateral arms - Descrption = Supine with legs bent. Arms reach long by hips.
Name = Supine birdie arm lifts - Descrption = Supine with legs bent. Arms reaching up towards ceiling at shoulder height.
Name = Supine arm circles - Descrption = Supine with legs bent. Arms reaching up towards ceiling.
Name = Supine cheerleader arms - Descrption = Supine with legs bent. Arms reaching up towards ceiling.
Name = Supine L shape arms - Descrption = Supine with legs bent. One arm reaching to ceiling, other arm out to side of room.
Name = Supine tricep arms - Descrption = Supine with legs bent. Both arms reaching the ceiling
Name = Supine modified hundred - Descrption = Supine with legs bent. Arms long beside the line of the body.
Name = Supine single leg toe tap - Descrption = Supine with legs bent.
Name = Supine single leg scoop - Descrption = Supine with legs bent.
Name = Supine stir the pot - Descrption = Supine with legs bent.
Name = Supine single leg slides - Descrption = Supine with legs bent.
Name = Supine double leg slides - Descrption = Supine with legs bent.
Name = Supine knee tilt - Descrption = Supine with legs bent.
Name = Supine knee tilting leg slide - Descrption = Supine with legs bent.
Name = Supine single leg stretch - Descrption = Supine with legs bent.
Name = Supine arm and leg reaches - Descrption = Supine with legs bent and soles of the feet on the floor. Neutral spine.
Name = Supine pendulum legs - Descrption = Supine with legs bent with inner thighs and ankles squeezed together. Arms out to side of room like a 'T'. Eyeline to ceiling.
Name = Dumbbell overhead lower and press - Descrption = Supine. Eyeline to ceiling. Hold dumbbell in both hands just over the abdomen with the arms fairly straight.
Name = Supine single leg circles - Descrption = Lying supine with sole of one foot connected with the mat about 30 cms away from the bottom. Opposite leg extended straight up towards the ceiling. Externally rotate the extended leg from the hip. Neutral pelvis.
Name = Ankle circles - Descrption = Supine with legs bent and soles of the feet on the floor. Neutral spine.
Name = Bridging - Descrption = Supine with knees bent with feet flat on the floor at hip distance apart about 30cms away from the tailbone. Arms long by the sides of the body and scapular stabilised. NOTHING UNDER THE HEAD.
Name = Moving bridge - Descrption = Supine with knees bent with feet flat on the floor at hip distance apart about 30cms away from the tailbone. Arms long by the sides of the body and scapular stabilised. NOTHING UNDER THE HEAD.
Name = Side kick - Descrption = Side lying with pelvis and spine in neutral. Extend the legs long in line with the body. Dorsiflex the feet. Top leg is raised to hip height. Bottom arm long with head resting onto bicep. Top hand down in front of the ribcage for stability.
Name = Clam - Descrption = Sidelying. Underneath arm long with head resting on upper arm. Knees bent 45 degrees out in front of the body with the soles of the feet in line with the buttocks, upper back and wrist of otherneath arm. Hips stacked. Feet stacked. Top shoulder relaxed.
Name = Inner thigh lift - Descrption = Sidelying. Underneath arm long with head resting on upper arm. Neutral spine. Bottom leg extended straight in line with the torso. Top foot resting the floor on the inner aspect of the sole of the foot halfway between the ankle and knee. Top knee off the floor (ideally supported with a yoga block). Top hand placed on the floor in front of the ribcage.
Name = Bottom circles - Descrption = Sidelying. Underneath arm long with head resting on upper arm. Neutral spine. Bottom leg bent out at 45 degrees in front of the body. Top leg is straight at hip height in line with underneath leg with internal rotation. Hips stacked. Top hand placed on the floor in front of the ribcage.
Name = Sidelying leg lift - Descrption = Sidelying. Underneath arm long with head resting on upper arm. Neutral spine. Bottom leg bent out at 45 degrees in front of the body. Top leg is straight at hip height in line with the body. Hips stacked. Top hand placed on the floor in front of the ribcage.
Name = Double leg lift - Descrption = Side lying. Imprinted pelvis. Legs extended long and slightly in front of the torso. Bottom arm long, head resting on upper arm. Top hand is resting down on the mat in front of the torso.
Name = Drawing an arch - Descrption = Side lying with bent. Reach both arms long in front of the body at shoulder height. Stack both hands on top of one another. Neutral spine
Name = Side lying tricep pushup - Descrption = Side lying with legs straight. Bottom arm crossed over chest with hand on top shoulder. Top hand resting on floor in line with bust. Neutral spine
Name = xxxxxxxx - Descrption = Seated on one glute with feet stacked and knees bent. Place the underneath hand on the floor and top hand on the top hip.
Name = Wall sit - Descrption = Standing with back against a wall with feet approximately 30cm away from the wall.
Name = Prone swan - Descrption = Prone. Arms to side bent 90 degrees at the elbows. Elbows in line with shoulders.
Name = Prone sphinx - Descrption = Prone. Elbows tucked in by the sides of the body. Hands directly underneath the shoulders.
Name = Prone dead fly - Descrption = Lying prone. Palms facing thighs with thumbs touching the floor. Pressing the pubic bone into the floor but drawing your abdominals away from the floor. Forehead in contact with the floor.
Name = Prone dart - Descrption = Prone. Arms long by the side with palms facing the thighs. Press pubic bone into the floor and roll shoulders away from the floor.
Name = Prone flight - Descrption = Prone. Arms long by the side with palms facing the thighs. Press pubic bone into the floor and roll shoulders away from the floor.
Name = Prone superman - Descrption = Prone. Arms long out in front. Legs straight.
Name = Prone freestyle swimming - Descrption = Prone. Legs extended long at hip width apart. Forehead resting on hands. Pubic bone pressing into mat.
Name = Prone breaststroke swimming - Descrption = Prone. Legs extended long at hip width apart and legs externally rotated. Forehead resting on hands. Pubic bone pressing into mat.
Name = Prone handstand shape - Descrption = Lying prone. Arms shoulder width apart reaching out in front with palms on the floor. Legs long and feet together.
Name = Partner thigh challenge - Descrption = Seated opposite your partner. Legs extended. One person has legs on the inside and the other the outside. Neutral spine.
Name = Chin retractions - Descrption = Standing.
Name = Crab - Descrption = Seated on the floor. Feet hip width apart, soles of the feet connected with the floor. Hands on the floor just behind the hips with fingertips forwards.
Name = Tricep dips - Descrption = Seated on the floor. Feet hip width apart, soles of the feet connected with the floor. Hands on the floor just behind the hips with fingertips forwards.
Name = Standing torso twister - Descrption = Standing with feet together. Arms bent with fists either side of the jaw line.
Name = Standing boxing jabs - Descrption = Standing with feet wider than hip width apart. Arms bent with fists either side of the jaw line.
Name = Resistance band pull aparts - Descrption = Standing. Neutral spine. Hands holding each end of resistance band with gentle bend in elbows. Hands in front of the line of the body near the hips.
Name = Resistance band shoulder rotator cuff - Descrption = Standing. Neutral spine. Hands holding onto resistance band shoulder width apart with palms facing upwards. Arms bent to about 90 degrees.
Name = Resistance band triceps - Descrption = Standing. Neutral spine. Hold resistance band in one hand and bend elbow then take the hand to the base of the neck. Take the other hand out to the side of the room, turn the thumb down towards the floor. Then bend the elbow and guide the hand behind the back and grasp the resistance band.
Name = Resistance band standing side leg lift - Descrption = Standing on top of the resistance band. Legs hip width apart. Hold resistance band in each hand with elbows bent at 90 degrees.
Name = Resistance band side steps - Descrption = Tie your resistance band in a circle so that the resistance band starts to stretch with the feet are just hip width apart. Place feet into the resistance band. Standing.
Name = Resistance band large arm circles - Descrption = Standing on top of the resistance band. Legs hip width apart. Hold resistance band in each hand with arms straight.
Name = Resistance band squat and arm reach - Descrption = Standing on top of the resistance band. Legs hip width apart. Hold resistance band in each hand with elbows bent at 90 degrees.
Name = Resistance band standing half moon stretch - Descrption = Standing on top of the resistance band. Legs hip width apart. Hold resistance band in each hand.
Name = Resistance band chest opening - Descrption = Standing. Legs hip width apart. Hold resistance band behind the buttocks in each hand with arms straight out to sides at 45 degrees.
Name = Resistance band shoulder press - Descrption = Kneeling on knees on top of resistance band. Neutral spine. Hands holding each end of resistance band with elbows bent at 90 degrees with elbows in line with shoulders.
Name = Resistance band rear row - Descrption = Seated with legs extended. Neutral spine (sitting on a height such as a block, rolled up towel/mat or bolster for tight hamstrings). Resistance band around feet and cross.
Name = Resistance band rear row with rotation - Descrption = Seated with legs extended. Neutral spine (sitting on a height such as a block, rolled up towel/mat or bolster for tight hamstrings). Resistance band around feet.
Name = Resistance band fly - Descrption = Seated with legs extended. Neutral spine (sitting on a height such as a block, rolled up towel/mat or bolster for tight hamstrings). Resistance band around feet.
Name = Resistance band toe curl - Descrption = Seated with legs extended. Neutral spine (sitting on a height such as a block, rolled up towel/mat or bolster for tight hamstrings). Resistance band around dorsi-flexed feet.
Name = Resistance band up and over - Descrption = Seated with legs extended. Neutral spine (sitting on a height such as a block, rolled up towel/mat or bolster for tight hamstrings). Resistance band held in each hand just wider than shoulder width at chest height.
Name = Resistance band arm wraps - Descrption = Seated with legs extended. Neutral spine (sitting on a height such as a block, rolled up towel/mat or bolster for tight hamstrings). Resistance band held in each hand around the back at shoulder height.
Name = Resistance band shoulder rotation stretch - Descrption = Seated with legs crossed. Neutral spine (sitting on a height such as a block, rolled up towel/mat or bolster for tight hamstrings). Resistance band held in each hand at about 45 degrees from the body.
Name = Resistance band spine rotations - Descrption = Seated with legs crossed. Neutral spine (sitting on a height such as a block, rolled up towel/mat or bolster for tight hamstrings). Resistance band held in each hand. Bring the resistance band behind the back and hold onto each end just beneath the armpits.
Name = Resistance band hug a tree - Descrption = Seated cross legged. Sitting on resistance band. Hold each end of the resistance band.
Name = Resistance band salute - Descrption = Seated cross legged. Sitting on resistance band. Hold each end of the resistance band.
Name = Resistance band forward fold - Descrption = Seated legs extended. Sitting on resistance band. Hold each end of the resistance band.
Name = Resistance band mermaid stretch - Descrption = Seated Z-sit. Sitting on resistance band. Hold onto resistance band of leg that is externally rotated. Place the opposite palm on the floor.
Name = Resistance band bicep curls - Descrption = Seated with legs extended. Neutral spine (sitting on a height such as a block, rolled up towel/mat or bolster for tight hamstrings. Resistance band around feet. Holding each end of the resistance band.
Name = Resistance band abduction - Descrption = Lying supine with knees bent and feet on the floor about hip distance apart. Neutral pelvis and spine. Resistance band around knees.
Name = Resistance band supine chest press - Descrption = Lying supine with knees bent and feet on the floor. Neutral pelvis and spine. resistance band underneath the shoulder blades with hands holding each end of the resistance band. Elbows bent at 90 degrees out from chest with fists reaching towards the ceiling.
Name = Resistance band hip rolls - Descrption = Lying supine with knees bent and feet on the floor. Neutral pelvis and spine. Resistance band doubled up. Hold the resistance band shoulder width apart with arms overhead.
Name = Resistance band quad extension - Descrption = Lying supine with knees bent and feet on the floor. Place resistance band around R ankle and place L foot on top of the resistance band on the floor. Neutral pelvis and spine.
Name = Resistance band leg circles - Descrption = Lying supine. Neutral pelvis and spine. One leg extended along the mat and the other with resistance band around one foot and leg reaching up towards the ceiling. Draw elbows bent at 90 degrees to the side of the waist holding the ends of the resistance band. Pull the resistance band taught.
Name = Resistance band tricep kickbacks - Descrption = Quadruped with resistance band under knees. Hold one side of the resistance band in hand. Neutral spine.
Name = Resistance band lateral raise - Descrption = Kneeling with resistance band under knees. Hold each side of the resistance band in hands. Neutral spine.
Name = Resistance band front raise - Descrption = Kneeling with resistance band under knees. Hold each side of the resistance band in hands. Neutral spine.
Name = Resistance band double leg lifts - Descrption = Side lying with resistance band tied around ankles. Slight imprint. Feet slightly in front of the line of the body. Hips and ankles are stacked. Head resting on bottom arm reaching long in line with the body. Top hand resting in front of belly button.
Name = Resistance band clams - Descrption = Side lying with resistance band tied around thighs. Hips and ankles are stacked. Head resting on bottom arm reaching long in line with the body. Top hand resting in front of belly button.
Name = Resistance band superman - Descrption = Prone with resistance band wrapped around the feet with hands either side of the ears with arms bent.
Name = Resistance band swan - Descrption = Prone with resistance band wrapped around the upper back and holding onto each end of the resistance band. Forearms and hands on the floor bent at 90 degrees.
Name = Resistance band standing chest press - Descrption = Standing. Neutral spine. Hands holding each end of resistance band with a bend in the elbows. Hands in front of the body at bust line.
Name = Resistance band supine knee ins - Descrption = Supine. Neutral spine. Feet tied together with resistance band loop.
Name = Resistance band high knees - Descrption = Standing. Neutral spine. Resistance band tied in a loop about hip distance around the arches of the feet.
Name = Resistance band hip extension - Descrption = Standing. Neutral spine. Loop of resistance band (with enough slack to have legs in parallel) around ankles.
Name = Resistance band behind back triceps - Descrption = Standing. Neutral spine. Hold resistance band in one hand and bend elbow then take the hand to the base of the neck. Take the other hand out to the side of the room, turn the thumb down towards the floor. Then bend the elbow and guide the hand behind the back and grasp the resistance band.
Name = Resistance band front squat - Descrption = Standing on top of the resistance band. Legs hip width apart. Hold resistance band in each hand with elbows flexed and knuckles just in front of the shoulders.
Name = Resistance band shoulder press in a lunge - Descrption = Short lunge with resistance band under back leg. Hold resistance band in each hand with elbows flexed and knuckles just in front of the shoulders.
Name = Resistance band bent over row - Descrption = Stand on resistance band with feet wider than hip width. Hold resistance band in each hand. Bend the knees and hinge forwards. Neutral spine.
Name = Resistance standing tricep pushbacks - Descrption = Stand on resistance band with feet wider than hip width. Hold resistance band in each hand. Bend the knees and hinge forwards slightly. Elbows connected with waist line and elbows flexed. Neutral spine.
Name = Resistance band cross band pull backs - Descrption = Stand on resistance band with feet slightly wider than hip width. Hold each end of the resistance band in the opposite hand. Bend the knees and hinge forwards slightly. Neutral spine.
Name = Resistance band all fours kickbacks - Descrption = All fours. Resistance band wrapped around R foot and ends of resistance bands in each hand. Neutral spine.
Name = xxxxxx - Descrption = Standing on a long resistance band, holding onto each end of resistance band.
Name = Ball standing spine twist - Descrption = Standing with feet shoulder width apart. Hold the ball in front. Eyeline to horizon.
Name = Ball steering wheels - Descrption = Standing with feet shoulder width apart. Hold the ball in front. Eyeline to horizon.
Name = Ball standing sweep the floor - Descrption = Standing with feet shoulder width apart. Hold the ball overhead. Eyeline to horizon.
Name = Ball lunge - Descrption = Standing with feet shoulder width apart. Place one foot on top of the ball behind. Eyeline to horizon. Neutral spine.
Name = Ball lunge and twist - Descrption = Standing with feet shoulder width apart holding onto the ball. Take a large step back with one leg. Eyeline to horizon. Neutral spine.
Name = Ball glute stretch - Descrption = Stand behind the ball. Place both hands on the ball shoulder width apart. Eyeline to horizon. Neutral spine.
Name = Ball calf raise - Descrption = Standing with feet shoulder width apart. Lean on exercise ball on forearms up against a wall.
Name = Ball wall squat - Descrption = Standing with feet shoulder width apart with exercise ball between lower lumbar spine and the wall.
Name = Ball overhead squat - Descrption = Standing with feet shoulder width apart with exercise ball between hands overhead.
Name = Ball rocking horse - Descrption = Standing with feet shoulder width apart. Extend one leg straight over the ball. Arms out to the sides of the room. Neutral spine.
Name = Ball hip abduction - Descrption = Stand with the wall to your right side with right leg bent and hand on wall. Place exercise ball between bent leg and the wall.
Name = Ball wall pushups - Descrption = Standing with feet shoulder width apart. Place hands wide on exercise ball up against a wall.
Name = Ball wall tricep pushups - Descrption = Standing with feet shoulder width apart. Place hands narrow on exercise ball up against a wall.
Name = Ball single leg balance - Descrption = Standing with feet shoulder width apart behind the ball. Long spine. Arms long by the side of the body.
Name = Ball arabesque - Descrption = Standing with feet shoulder width apart. Place hands on top of the ball. Long spine.
Name = Ball half moon balance - Descrption = Standing in small lunge with your front foot about a foot behind your ball with your foot facing the front of the room. Place both hands on the ball.
Name = Ball full body stretch - Descrption = Standing with feet wide. Fold the torso forward and place both hands on top of the ball.
Name = Ball scorpion stretch - Descrption = Standing with feet hip width apart with the ball a couple of feet behind you. (ball can be against wall for extra stability)
Name = Ball seated balance - Descrption = Seated on fit ball with thighs on either side of fit ball. Eyeline to horizon. Arms reaching out to sides of room. Neutral spine.
Name = Ball resistance band hundred - Descrption = Seated on fit ball with resistance band across the front of the knees. Eyeline to horizon. Hold onto each end of the resistance band. Neutral spine.
Name = Ball pelvic tilt - Descrption = Seated on fit ball with thighs on either side of fit ball. Eyeline to horizon. Hands on knees. Neutral spine.
Name = Ball spinal rotation - Descrption = Seated on fit ball with legs in parallel. Eyeline to horizon. Arms extended to sides of room. Neutral spine.
Name = Ball sit and twist - Descrption = Seated on fit ball with legs in parallel. Eyeline to horizon. Hands at heart centre. Neutral spine.
Name = Ball pelvic circles - Descrption = Seated on fit ball with thighs on either side of fit ball. Eyeline to horizon. Hands on knees. Neutral spine.
Name = Ball dolphins - Descrption = Seated on fit ball with thighs on either side of fit ball. Eyeline to horizon. Hands on knees. Neutral spine.
Name = Ball forward fold - Descrption = Seated on fit ball with legs extended out in front. Neutral spine.
Name = Ball seated squeeze - Descrption = Seated on fit ball with thighs on either side of fit ball. Eyeline to horizon. Arms across chest. Neutral spine.
Name = Ball balancing bent leg lift - Descrption = Seated on fit ball. Eyeline to horizon. Neutral spine. Hands on the sides of ball.
Name = Ball balancing straight leg lift - Descrption = Seated on fit ball. Eyeline to horizon. Hands on the sides of ball.
Name = Ball clock – 6 and 12 o clock - Descrption = Seated on fit ball. Eyeline to horizon.
Name = Ball clock – 3 and 9 o clock - Descrption = Seated on fit ball. Eyeline to horizon.
Name = Ball round the clock - Descrption = Seated on fit ball. Eyeline to horizon.
Name = Ball dumbbell shoulder press - Descrption = Seated on fit ball. Eyeline to horizon. Neutral spine. Elbows fully flexed and dumbbells at shoulder height.
Name = Ball dumbbell tricep extension - Descrption = Seated on fit ball. Neutral spine. Both hands holding dumbbells above head. Eyeline to horizon.
Name = Ball seated dumbbell tricep kickback - Descrption = Seated on fit ball. Neutral spine. Dumbbell in one hand. Lean forward and support the upper body with forearm resting on thigh. Tuck elbow and upper arm next to the body.
Name = Ball upright row - Descrption = Seated on fit ball. Neutral spine. Both hands holding dumbbells. Eyeline to horizon.
Name = Ball dumbbell rotator cuff - Descrption = Seated on fit ball. Neutral spine. Both hands holding dumbbells. Eyeline to horizon. Elbows bent at 90 degrees with upper arm in contact with side of body. Palms and dumbbells facing one another.
Name = Ball dumbbell bicep curls - Descrption = Seated on fit ball. Neutral spine. Both hands holding dumbbells. Eyeline to horizon.
Name = Ball half swan - Descrption = Kneeling behind the fit ball, bring one foot beside the ball. Hands on either side of the ball. Eyeline to horizon.
Name = xxxxx - Descrption = Supine with head and shoulders propped with a small fit ball. Elbows and forearms on the floor in line with the body. Feet hip width apart.
Name = xxxxxx - Descrption = Supine with head and shoulders propped with a small fit ball. Elbows and forearms on the floor in line with the body. Feet hip width apart.
Name = xxxxx - Descrption = Supine with head and shoulders propped with a small fit ball. Elbows and forearms on the floor in line with the body. Feet hip width apart.
Name = Dumbbell tricep extension ??? on the ball - Descrption = Supine on fit ball. Shoulder blades and lower back in contact with the ball. Flexed at both hips and knees. Feet hip width apart. Knees vertically stacked above the ankles. Hold dumbbells on each side of head with arms stretched towards the ceiling.
Name = Ball dumbbell incline bench press - Descrption = Supine on fit ball. Shoulder blades and lower back in contact with the ball. Flexed at both hips and knees. Feet hip width apart. Knees vertically stacked above the ankles. Hold dumbbells either side of your chest
Name = Ball dumbbell bench press ??? double up - Descrption = Supine on fit ball. Shoulder blades in contact with the ball. Flexed at knees and feet hip width apart. Knees vertically stacked above the ankles. Hold dumbbells either side of your chest.
Name = Ball back extension stretch - Descrption = Supine on fit ball. Shoulder blades and lower back in contact with the ball. Flexed at both hips and knees. Feet hip width apart. Knees vertically stacked above the ankles.
Name = Ball hands and knee balance - Descrption = Standing behind ball. Place hands and knees on ball.
Name = Ball kneeling balance - Descrption = Hands and knee balance on ball.
Name = Ball recliners - Descrption = Seated on fit ball. Eyeline to horizon.
Name = Ball supine hold - Descrption = Sitting in front of ball. Feet hip width apart. Eyeline to horizon.
Name = Ball supine bottom squeeze - Descrption = Supine on fit ball. Head and shoulders resting on the ball. Feet in parallel, hip width apart. Knees vertically stacked above ankles. Push hips up so you have a straight line from shoulders to hips to knees. Eyeline to ceiling.
Name = Ball supine knee squeeze - Descrption = Supine on fit ball. Head and shoulders resting on the ball. Feet in parallel, hip width apart. Knees vertically stacked above ankles. Push hips up so you have a straight line from shoulders to hips to knees. Eyeline to ceiling.
Name = Ball supine leg lift - Descrption = Supine on fit ball. Head and shoulders resting on the ball. Feet in parallel, hip width apart. Knees vertically stacked above ankles. Push hips up so you have a straight line from shoulders to hips to knees. Eyeline to ceiling.
Name = Ball supine orb rotation - Descrption = Supine on fit ball. Head and shoulders resting on the ball. Feet in parallel, hip width apart. Knees vertically stacked above ankles. Push hips up so you have a straight line from shoulders to hips to knees. Eyeline to ceiling. Hold onto small ball with arms straight above the shoulders.
Name = Ball supine T slide - Descrption = Supine on fit ball. Head and shoulders resting on the ball. Feet in parallel, hip width apart. Knees vertically stacked above ankles. Push hips up so you have a straight line from shoulders to hips to knees. Arms wide to sides of room. Eyeline to ceiling.
Name = Ball supine tricep extension - Descrption = Supine on fit ball. Head and shoulders resting on the ball. Feet in parallel, hip width apart. Knees vertically stacked above ankles. Push hips up so you have a straight line from shoulders to hips to knees. Arms wide to sides of room. Eyeline to ceiling. Dumbbells in each hand.
Name = Ball dumbbell chest press - Descrption = Supine on fit ball. Head and shoulders resting on the ball. Feet in parallel, hip width apart. Knees vertically stacked above ankles. Push hips up so you have a straight line from shoulders to hips to knees. A dumbbell in each hand on either side of chest. Eyeline to ceiling.
Name = Ball dumbbell chest fly - Descrption = Supine on fit ball. Head and shoulders resting on the ball. Feet in parallel, hip width apart. Knees vertically stacked above ankles. Push hips up so you have a straight line from shoulders to hips to knees. A dumbbell in each hand out to sides of the body. Eyeline to ceiling.
Name = Ball supine chest stretch - Descrption = Supine on the ball with both arms reaching towards the ceiling.
Name = Ball double leg lifts - Descrption = Side lying. Extend bottom arm out long in line with the body. Hips stacked. Ball between legs.
Name = Ball inner thigh lifts - Descrption = Side lying. Extend bottom arm out long in line with the body. Extend the bottom leg towards the back of the room and bend the top leg and rest the inner aspect of the foot on the floor halfway between the knee and ankle. Hips stacked. Hold the ball on the inner aspect of the bottom leg using the top hand.
Name = Ball side kneeling side kick - Descrption = Side kneeling position with ball underneath midsection between underneath leg and arm. Start kneeling on both knees and tip yourself to one side and place your hand on the floor, directly underneath your shoulder. Extend top arm towards the ceiling. Extend your top leg away in line with the body.
Name = Ball side kneeling leg lifts - Descrption = Side kneeling position with ball underneath midsection between underneath leg and arm. Extend the feet out so your body is in a straight line.
Name = Ball side stretch - Descrption = Side kneeling position with ball underneath midsection between underneath leg and arm. Extend the top leg out so your body is in a straight line.
Name = Ball side kneeling rollaway - Descrption = Side kneeling position with elbow on top of the ball. Ensure the shoulder is vertically stacked above the elbow. Top fingertips are reaching towards the ceiling.
Name = Ball side lying balance - Descrption = Side lying with waist and hip on the ball. Bottom elbow on top of the ball with shoulder vertically stacked above the elbow. Top hand just resting on the ball for stability
Name = Ball side lying balance with clam - Descrption = Side lying with waist and hip on the ball. Bottom elbow on top of the ball with shoulder vertically stacked above the elbow. Top hand just resting on the ball for stability
Name = Ball side bend - Descrption = Side lying with elbow on the floor with shoulder vertically stacked above the elbow. Feet on either side of ball with legs bent slightly.
Name = Ball rollaway - Descrption = Kneel about 60cm behind the ball. Rest forearms onto ball with palms together. Lean forward onto the ball.
Name = Ball pushup on knees - Descrption = Kneel about 60cm behind the ball. Rest hands onto ball. Neutral spine.
Name = Ball squeeze in supine - Descrption = Supine. Neutral spine. Arms down by sides with palms facing up. Place fit ball between shins with feet on the floor.
Name = Ball pendulum legs - Descrption = Supine. Neutral spine. Arms down by sides with palms facing up. Place fit ball between shins with feet on the floor. Arms stretched out to sides of room.
Name = Ball bridging - Descrption = Supine. Place both heels on top of the ball.
Name = Ball hamstring curl - Descrption = Supine. Place both heels on top of the ball. Arms by sides with palms facing up. Neutral spine.
Name = Ball reverse bridge - Descrption = Supine. Place both heels on top of the ball with knees bent. Arms by sides with palms facing up. Neutral spine.
Name = Ball hip lift - Descrption = Supine. Place both heels on top of the ball with legs extended. Arms by sides with palms facing up. Legs in parallel. Neutral spine.
Name = Ball hip opening - Descrption = Supine. Place both feet on top of the ball with the soles of the feet touching. Open knees to sides of room as far as you comfortably can. Arms by sides with palms facing up. Neutral spine.
Name = Ball arm extension - Descrption = Prone. Neutral spine. Use feet and hands for balance.
Name = Ball supported leg extension - Descrption = Prone. Neutral spine. Ball underneath stomach. Press one knee directly behind the ball on the floor. Extend opposite leg and have toes resting on the floor. Use hands for balance.
Name = Ball leg extension - Descrption = Prone. Neutral spine. Use one foot and hands for balance.
Name = Ball prone hip extension - Descrption = Prone. Neutral spine. Ball underneath stomach. Press one knee into the ball. Extend opposite leg and have toes resting on the floor. Use hands for balance.
Name = Ball donkey kicks - Descrption = Prone. Neutral spine. Laying stomach over the ball. Use feet and hands for balance. Bend one leg to 90 degrees at knee. Dorsiflex the foot.
Name = Ball lat pull - Descrption = Prone. Neutral spine. Ball underneath hips and hands on the floor vertically underneath the shoulders.
Name = Ball opposite arm and leg extension - Descrption = Prone. Neutral spine. Use feet and hands for balance.
Name = Ball prone starfish - Descrption = Prone. Neutral spine. Fit ball underneath stomach. Spread arms and legs wide. Use hands for balance.
Name = Ball double leg extension - Descrption = Prone. Neutral spine. Laying stomach on top of the ball. Place hands directly underneath the shoulders and use hands for balance.
Name = Ball plank walkouts - Descrption = Prone with ball under the hips. Neutral spine. Place hands on floor.
Name = Ball plank walk around - Descrption = Prone with ball under the hips. Neutral spine. Place hands on floor.
Name = Ball swan dive - Descrption = Plank with shoulders directly above the wrists with the ball underneath the hips. Feet shoulder width apart slightly externally rotated.
Name = Ball cobra - Descrption = Kneel behind the ball and place the stomach on the ball with hands on each side of the ball.
Name = Ball dumbbell prone row - Descrption = Lie prone with stomach on the exercise ball with legs straight, toes tucked under for stability. Hold dumbbells in each hand with arms straight.
Name = Ball dumbbell rear deltoid raise with elbows bent - Descrption = Lie prone with stomach on the exercise ball with legs straight, toes tucked under for stability. Hold dumbbells in each hand with elbows bent to 90 degrees.
Name = Ball dumbbell rear deltoid row - Descrption = Lie prone with stomach on the exercise ball with legs straight, toes tucked under for stability. Hold dumbbells in each hand with arms straight.
Name = Ball dumbbell reverse fly - Descrption = Lie prone with stomach on the exercise ball with legs straight, toes tucked under for stability. Hold dumbbells in each hand with arms straight. Palms facing one another.
Name = Ball dumbbell tricep kickback - Descrption = Lie prone with stomach and chest on the exercise ball. Hold one dumbbell in one hand, with elbow bent at 90 degrees drawn in next to ribcage.
Name = Ball prone tilt - Descrption = Prone on the ball. Place the stomach on the ball. Hands on the floor with shoulders directly above the wrists. Legs are straight.
Name = Ball back extensions - Descrption = Lying over ball with the toes touching the floor and sole of feet up against the wall. Hands across the chest with torso parallel to the floor.
Name = Ball flight - Descrption = Lying over ball with the toes touching the floor and sole of feet up against the wall. Arms long by the body with the palm of the hand facing towards the body with the thumb facing downwards.
Name = Ball T raise - how different flight? - Descrption = Lying over ball on belly and pelvis with the toes touching the floor and sole of feet up against the wall. Arms long down towards the floor, with palms facing one another.
Name = Dumbbell wrist curls - add wrist stretches as similar exercises - Descrption = Kneeling with ball in front. Hold two light dumbbells with forearms on top of the ball
Name = Dumbbell bicep curls - Descrption = Standing on the floor. Arms relaxed down by sides. Dumbbells in hands.
Name = Dumbbell rotator cuff - Descrption = Standing on the floor. Arms relaxed down by sides. Dumbbells in hands.
Name = Dumbbell overhead tricep extension - Descrption = Standing on the floor. Either a single dumbbell for both hands or one lighter dumbbell per hand. With both arms reaching towards the ceiling.
Name = Dumbbell side bend - Descrption = Standing on the floor. A dumbbell in each hand.
Name = Dumbbell standing rotation - Descrption = Standing on the floor. A single dumbbell held out in front of the chest.
Name = Dumbbell bow extension - Descrption = Standing on the floor. A single dumbbell held above the head. Body weight in R foot.
Name = Dumbbell woodchop - Descrption = Standing on the floor. Feet hip width apart. Soft bend in the knees. A single dumbbell held in both hands at chest level.
Name = Dumbbell reverse fly - Descrption = Standing on the floor. Feet narrower than hip width apart. Soft bend in the knees. A dumbbell held in each hand with arms long with knuckles facing one another and just in front of the knees.
Name = Dumbbell bent over row - Descrption = Standing on the floor. Feet hip width apart. Bend in the knees. A dumbbell held in each hand with arms long with knuckles facing one another.
Name = Dumbbell kneeling one arm row - Descrption = Kneeling with one hand and knee on a bench/step/fit ball and other on the floor. A dumbbell in the other hand.
Name = Dumbbell kneeling push backs - Descrption = Kneeling with one leg bent to 90 degrees in front of the body. Torso hinged forwards along the front leg. Dumbbell in each hand and palms facing forwards.
Name = Dumbbell supine triceps - Descrption = Supine on a bench. Dumbbell in each hand with arms extended at shoulder height.
Name = Dumbbell supine overhead reach - Descrption = Supine laying on bench/step holding onto one dumbbell with both hands above the chest.
Name = Dumbbell supine overhead reach with leg lower - Descrption = Supine. Left leg bent with sole of the foot connected with the floor. Right leg extended and long to the ceiling. Single dumbbell held in both hands, arms reaching long to the ceiling.
Name = Dumbbell supine chest press - Descrption = Supine lying on a step with knees bent with feet flat on the floor at hip distance apart about 30cms away from the tailbone. Dumbbells in each hand adjacent to chest, palms facing the feet.
Name = Dumbbell supine chest fly - Descrption = Supine lying on a step with knees bent with feet flat on the floor at hip distance apart about 30cms away from the tailbone. Dumbbells in each hand adjacent to chest, palms facing the feet.
Name = Dumbbell chest press bridge - Descrption = Supine with knees bent with feet flat on the floor at hip distance apart about 30cms away from the tailbone. Dumbbells in each hand. NOTHING UNDER THE HEAD.
Name = Dumbbell tricep kickbacks - Descrption = All fours.
Name = Dumbbell shoulder press - Descrption = Standing
Name = Dumbbell lateral raise - Descrption = Standing.
Name = Dumbbell front raise - Descrption = Standing.
Name = Dumbbell L shape raise - Descrption = Standing
Name = Neck flexion - Descrption = Standing on the floor. Arms relaxed down by sides.
Name = Neck extension - Descrption = Standing on the floor. Arms relaxed down by sides.
Name = Lateral neck flexion stretch - Descrption = Standing on the floor. Arms relaxed down by sides.
Name = Lateral neck flexion with arm wrap stretch - Descrption = Standing on the floor. Arms relaxed down by sides.
Name = Neck rotation stretch - Descrption = Standing on the floor. Arms relaxed down by sides.
Name = Look under the armpit neck stretch - Descrption = Standing on the floor. Arms relaxed down by sides.
Name = Standing lateral arm slide stretch - Descrption = Standing on the floor. Arms relaxed down by sides.
Name = Neck retraction - Descrption = Standing on floor. Arms relaxed down by sides.
Name = Levator scapula stretch - Descrption = Standing on floor next to a wall.
Name = Standing cross the wrists upper back stretch - Descrption = Standing on the floor. Arms relaxed down by sides.
Name = Big hugs upper back stretch - Descrption = Standing.
Name = Thread the needle stretch - Descrption = All fours. Neutral spine.
Name = Scoop the arm under the leg upper back stretch - Descrption = Seated on buttocks with legs bent and placed apart at about mat width and soles of feets connected with the floor.
Name = Tuck upper back stretch - Descrption = Seated on buttocks with legs together. Knees are bent.
Name = Supine knee hug - Descrption = Supine.
Name = Supine pelvic tilt - Descrption = Supine with soles of the feet connected with the floor 30cms away from the buttocks.
Name = Supine twist stretch - Descrption = Supine.
Name = Prone starfish stretch - Descrption = Prone. Arms and legs wide.
Name = Childs - Descrption = Kneeling on heels.
Name = Seated spinal twist - Descrption = Seated on floor with both legs straight.
Name = Seated rotation - Descrption = Seated on a chair
Name = Standing rotation - Descrption = Standing with feet wider than hip width.
Name = Figure 4 stretch - Descrption = Supine.
Name = Seated leg across the thigh stretch - Descrption = Seated on edge of chair or box.
Name = Bench outer hip stretch - Descrption = Standing behind a bench, box, or bed.
Name = Pigeon stretch - Descrption = All fours.
Name = Happy baby stretch - Descrption = Lying supine.
Name = Seated rock the baby stretch - Descrption = Seated, both legs extended.
Name = Seated forward fold - Descrption = Seated.
Name = Seated single leg forward fold stretch - Descrption = Seated.
Name = Standing forward fold - Descrption = Standing.
Name = Standing hamstring stretch - Descrption = Standing.
Name = Kneeling hamstring stretch - Descrption = Kneeling.
Name = Dynamic runners stretch - Descrption = Standing.
Name = Supine hamstring stretch - Descrption = Supine with both legs bent with soles of the feet resting on the floor about 30 cms away from the buttocks.
Name = Downwards dog - Descrption = Child's pose.
Name = Supine calf stretch - Descrption = Supine with both legs bent with soles of the feet resting on the floor about 30 cms away from the buttocks.
Name = Standing on rolled up mat calf stretch - Descrption = Standing.
Name = Wall calf stretch - Descrption = Standing in front of a wall.
Name = Lunge - Descrption = Standing.
Name = Kneeling calf stretch - Descrption = Kneeling.
Name = Quadruped calf stretch - Descrption = All fours.
Name = Off edge of a step calf stretch - Descrption = Standing.
Name = Double calf stretch - Descrption = Standing with chair in front of you.
Name = Seated dorsiflexion with strap - Descrption = Seated with R leg extended, L leg flexed and sole of foot connected with inner thigh.
Name = Standing ankle circles - Descrption = Standing.
Name = Point and flex - Descrption = Standing.
Name = Kneeling front of foot stretch - Descrption = Kneeling with tops of the feet connected with the floor. Fingertips connected with the floor just in front of knees.
Name = Front of foot stretch - Descrption = Standing.
Name = Standing quadricep stretch - Descrption = Standing.
Name = 90 degree hip flexor stretch - Descrption = Kneeling.
Name = Kneeling lunge stretch - Descrption = Kneeling.
Name = Supine with single knee hip flexor stretch - Descrption = Supine.
Name = High lunge stretch - Descrption = Standing.
Name = Little lizard stretch - Descrption = Kneeling.
Name = Prone quadricep stretch - Descrption = Prone with legs in parallel about hip width apart.
Name = Side lying hip flexor stretch - Descrption = Lying on side. Underneath arm long and head resting on bicep. Underneath knee bent out in front at 90 degrees.
Name = Wall wide legs adductors stretch - Descrption = Seated with R hip next to a wall. Lower yourself onto your side; then cartwheel the legs up the wall; shuffle your pelvis in closer to the wall. Allow heels to slide along the wall and guide the legs wide.
Name = Butterfly stretch - Descrption = Seated on buttocks with soles of the feet connected in front of the body.
Name = Seated straddle with forward fold stretch - Descrption = Seated.
Name = Little frog stretch - Descrption = All fours.
Name = Frog stretch - Descrption = Deep squat with hands on the floor.
Name = Squat inner thigh stretch - Descrption = Standing tall with legs wide and feet slightly externally rotated.
Name = Standing wide legs reach one ankle stretch - Descrption = Standing tall with feet wider than hip width. Legs slightly externally rotated.
Name = Standing wide leg forward fold stretch - Descrption = Standing tall with feet wider than hip width. Legs slightly externally rotated.
Name = Long frog stretch - Descrption = Seated with legs bent, externally rotated and soles of feet connected in front of the body. Hands placed just below the knees.
Name = Prone cobra - Descrption = Lying prone with legs hip distance apart. Neutral spine. Rest forehead on the floor and bend elbows and place hands on the mat either side of the head.
Name = Supine whole body stretch - Descrption = Supine.
Name = Standing slight back bend - Descrption = Standing.
Name = Standing half moon stretch - Descrption = Standing.
Name = Seated straddle with arm wrapped stretch - Descrption = Seated with legs extended out to the sides.
Name = Seated mermaid stretch - Descrption = Sitting in a Z-sit.
Name = Wall lat stretch - Descrption = Standing. Place hands onto a wall at approximately shoulder width apart at waist height.
Name = Standing post lat stretch - Descrption = Standing. Place hands onto a post or bar at about waist height. (ensure the post or bar is secure for safety). Start with R hand on top. Neutral spine.
Name = Quadruped side stretch - Descrption = Quadruped.
Name = Wall 90 degree chest stretch - Descrption = Standing next to a wall.
Name = Standing reach arms to sides chest stretch - Descrption = Standing.
Name = Arms behind the body stretch - Descrption = Standing.
Name = Foam roller relax chest stretch - Descrption = Lying with a foam roller along the length of the spine, ensuring the head and neck are supported. Both legs bent and soles of the feet resting on the floor. Initially hold for 60 secs and can progress to longer as tolerated.
Name = Supine snow angels - Descrption = Lying supine. Neutral spine.
Name = Standing arm circles - Descrption = Standing
Name = Shoulder rolls - Descrption = Seated cross legged. Neutral spine.
Name = Quadruped anterior deltoid stretch - Descrption = Quadruped. Neutral spine.
Name = Standing forward fold with shoulder stretch - Descrption = Standing with feet hip distance apart.
Name = Press on palm bicep stretch - Descrption = Standing. Neutral spine.
Name = Wall bicep stretch - Descrption = Standing with R side of body next to a wall. Neutral spine.
Name = Tricep stretch - Descrption = Standing. Neutral spine.
Name = Horizontal hang stretch - Descrption = Standing close to a bar hang onto. Neutral spine.
Name = Just hang stretch - Descrption = Standing with both hands long above the head and grasping a horizontal chinup bar. Neutral spine.
Name = Single arm across body shoulder stretch - Descrption = Standing. Neutral spine.
Name = Arms crossed behind the body - Descrption = Standing. Neutral spine.
Name = Resistance band shoulder mobility - Descrption = Standing. Holding onto a resistance band with the hands about a metre apart. Neutral spine.
Name = Interlace hands above the head stretch - Descrption = Standing.
Name = Pray hands stretch - Descrption = Standing. Neutral spine.
Name = Prone shoulder stretch - Descrption = Prone, R arm extended long perpendicular to the body, palm on the floor.
Name = Finger extensions - Descrption = Standing. Neutral spine.
Name = Wall shoulder stretch - Descrption = Standing facing a wall. Neutral spine.
Name = Seated shoulder stretch - Descrption = Seated on the floor with legs straight out in front. Neutral spine.
Name = Ball spinal extension - Descrption = Seated on the floor with fit ball behind.
Name = Sole of foot stretch - Descrption = Kneeling on a mat.
Name = Crossed foot stretch - Descrption = Standing tall.
Name = Seated toe curls - Descrption = Seated.
Name = Tennis ball releases along length of spine - Descrption = Supine with legs flexed and soles of the feet connected with the floor.
Name = Tennis ball glute release - Descrption = Supine with legs flexed and soles of the feet connected with the floor.
Name = Foam roller glute release - Descrption = Side lying.
Name = Foam roller ITB release - Descrption = Side lying.
Name = Tennis ball upper trapezius release - Descrption = Supine with legs flexed and soles of the feet connected with the floor.
Name = Tennis ball hamstring release - Descrption = Seated. Flex through L knee and sole of the foot connected with the floor. R leg extended.
Name = Tennis ball calf release - Descrption = Seated with legs extended.
Name = Foam roller calf foam release - Descrption = Seated.
Name = Tennis ball sole of foot release - Descrption = Standing.
Name = Foam roller for hip flexors - Descrption = Prone. Neutral spine.
Name = Foam roller lat release - Descrption = Side lying.
Name = Foam roller rotator cuff release - Descrption = Side lying.
Name = Tennis ball chest release - Descrption = Standing next to a wall. Neutral spine.
Name = Foam roller adductors release - Descrption = Lying prone with R knee flexed and take R leg out to the R side resting on top of a foam roller. Neutral spine.
Name = Foam roller quadriceps release - Descrption = Lying prone with R knee flexed and take R leg out to the R side resting on top of a foam roller.
Name = xxxx - Descrption = Lying supine along the length of the foam roller with soles of the feet connected with the floor.
Name = Foam roller thoracic extension - Descrption = Lying supine with foam roller under upper back.
Name = Foam roller upper back release - Descrption = Lying supine with foam roller under upper back and both legs are bent with soles of the feet connected to the floor.
Name = Pen, penny arch lift - Descrption = Standing with feet hip distance apart. Place a coin under the ball of the big toe and pen under the centre of the arch.
Name = Pelvic floor contraction - Descrption = Standing with feet shoulder width apart. Neutral spine.
Name = Standing heel dig - Descrption = Standing with feet shoulder width apart.
Name = Standing knee lift - Descrption = Standing with feet shoulder width apart.
Name = Standing side tap - Descrption = Standing with feet shoulder width apart and soft bend through the knees.
Name = Standing side step - Descrption = Standing with feet wider than hip width apart and soft bend through the knees.
Name = Resistance band shoulder blade squeeze - Descrption = Standing with feet shoulder width apart with a resistance band in both hands. Arms bent with elbows touching the side of the waist. Palms facing towards the ceiling.
Name = Pelvic circles - Descrption = Standing with feet hip width apart. Holding onto the back of a chair.
Name = Stationary running - Descrption = Standing on R leg and L leg bent forwards.
Name = Side knee lift - Descrption = Standing on R leg and L leg out to L side.
Name = Single leg pick up squat - Descrption = Standing on R leg. Neutral spine.
Name = Rotated childs - Descrption = Kneeling on heels.
Name = Walking hamstring scoop - Descrption = Standing on L leg. R heel connected with the floor just in front of the L toes. Neutral spine.
Name = Sciatic nerve mobilisation - Descrption = Supine.
Name = Dynamic hip stretch - Descrption = Quadruped.
Name = Kneeling lunge with a back bend - Descrption = Kneeling.
Name = Seated bent leg forward fold - Descrption = Seated. Both knees bent.
Name = Seated single leg hamstring stretch - Descrption = Seated.
Name = Standing bow and arrow - Descrption = Standing.
Name = Quadruped leg reach plus cat stretch - Descrption = All fours, quadruped.