3118 N. Sheffield Ave, Suite 1S Chicago, IL 60657
773-525-WELL (9355)

Patient Resource Library

“If there is the slightest chance that a patient can be educated in the methods that enable him to reduce his own pain and disability using his own understanding and resources, he should receive that education. Every patient is entitled to the information, and every doctor should be obliged to provide it”.

Robin McKenzie, CNZM, O.B.E., FCSP (Hon), FNZSP (Hon), NZCP (HLM), Dip. MT, Dip.MDT

Therapeutic Exercises

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Therapeutic Exercises Listed Alphabetically

Warning:

Please do not perform any of these exercises unless they have been prescribed to you by one of our doctors. When performed correctly, none of these exercises should cause any pain. If you experience any pain or discomfort during or after any exercise, stop immediately and let us know.

Alternating Heel Toe Seated (#1)
Ankle Dorsiflexion with Band (#2)
ART (Coming Soon) (#3)
Back Stretch over Ball (#4)
Balance Sandals (#5)
BAPS Board (#6) (Coming Soon)
Bicep Curls (#7)
Biceps Femoris PIR-SS-CRS (#8)
Body Blade (#9) (Coming Soon)
Breathing Exercise (#106)
Bridging (#12)
Bridging: Back on Ball (#10) (Coming Soon)
Bridging: Feet on Ball (#11)
Bridging with PPT & Band (#13)
Brugger’s Relief Position (#14)(Coming Soon)
Butterfly PIR-SS-CRS (#15)
Cat/Camel/Circle (#16)
Cervical Rotation (#114) (Coming Soon)
Chin Retractions (#17)
Chin Tuck with Neck Curl/Foam Roll (#18)
D1-D2 PNF Patterns (#19)
Dead Bug (#20)
Diaphragm (#107)
Door Angels (#21) (Coming Soon)
Fitter: Lower Extremity (#22) (Coming Soon)
Fitter: Upper Extremity (#23) (Coming Soon)
Foam Roll- 3 Positions (#112) (Coming Soon)
Foot Supination with Band (#24) (Coming Soon)
Forearm Extensor PIR-SS-CRS (#25)
Forearm Flexor PIR-SS-CRS (#26)
Forearm Palm Up/Down (#27)
Forearm Pronator PIR-SS-CRS (#28)
Forearm Supinator PIR-SS-CRS (#29)
Gastroc & Soleus Stretch (#30)
Glute Activation Series (#105) (Coming Soon)
Gluteus Med/Min/TFL PIR-SS-CRS (#31)
Hamstrings PIR-SS-CRS (#32)
Hamstrings Curl with Ball (#33)
Hip Extension with Band (#34)
Hip Hikes- Ball Against Wall (#35)
Iliopsoas PIR (#36)
Infraspinatus PIR (#37)
Internal and External Rotation (#38)
ITB Stretch ART (#39)
Knee to Chest Stretch (#40) (Coming Soon)
Kneel Ups (#41) (Coming Soon)
Lat Pull Downs (#42)
Levator Scapulae PIR-SS-CRS (#43)
Lumbar Erector PIR-SS-CRS (#44) (Coming Soon)
Lunges (#45)
Masseter PIR-SS-CRS (#46) (Coming Soon)
Middle Trapezius PIR-SS-CRS (#47)
Modified Down Dog (#113) (Coming Soon)
Pec Clavicular PIR-SS-CRS (#48)
Pec Sternal PIR-SS-CRS (#49)
Pec Stretch Through Door (#50)
Pelvic Tilt-Various Positions (#51) (Coming Soon)
Piriformis PIR-SS-CRS (#52)
Plantar Fascia PIR-SS-CRS (#53) (Coming Soon)
Plyopower Throw (#54) (Coming Soon)
Posterior Capsule SS (#109) (Coming Soon)
Posterior Neck Stretch (#55)
Post Shoulder Capsule Stretch (#56)
Press Ups (#57)
Prone Glute Squeeze (#58)
Proper Lifting (#59) (Coming Soon)
Psoas Lunge Stretch (#60)
Pterygoid PIR (#61)
QL PIR-SS-CRS (#62)
Quad Setting w/SLR & Side LR (#63)
Quadriceps PIR-SS-CRS (#64)
Quadruped Chin Tuck with Isometric Challenges (#65)
Quadruped Cross Crawl (#66)
Quadruped Plus Sequence (#67)
Reverse Flies (#68)
Rhomboid Stretch (#110) (Coming Soon)
Scalene PIR-SS-CRS (#69)
Scaption Arcs (#70) (Coming Soon)
Scapular Retractions (#71)
SCM PIR-SS-CRS (#72)
Seated Ball Progressions (#73)
Self C7-T1 Mobilization (#75) (Coming Soon)
Self Thoracic Mobilization (#74)
Self Trigger Point Therapy (#115)
Serratus Push (#76)
Short Foot Single Leg Balance (#77)
Shrug/Release/Roll (#111) (Coming Soon)
Side lying Abdominal Lifts (#79)
Side Steps with Band (#78)
Single Foot Hopping (#80) (Coming Soon)
Slide Board (#81) (Coming Soon)
Spinal Ready Position Upper/Lower (#104)
Spinal Rotation on Back (#82)
Spinal Rotation Standing (#83) (Coming Soon)
Squats with Ball on Wall (#84) (Coming Soon)
Standing Rows (#85)
Step and Reach Multi Plane (#86) (Coming Soon)
Stir the Pot (#108)
Suboccipital PIR (#87)
Subscapularis PIR-SS-CRS (#88) (Coming Soon)
Superman (#89)
Supine Neck Rotation with Band (#102)
Tibialis Anterior Stretch (#90)
Toe Curls with Towel (#91) (Coming Soon)
Toe Raises for Calf (#92)
Triceps PIR-SS-CRS (#93)
TrP Chain De-activation (#94) (Coming Soon)
Trunk Curl (#95)
Upper Trapezius PIR-SS-CRS (#96)
VMO Terminal Knee Extension (#97) (Coming Soon)
Walkout- Pelvic Rotation & Knee to Chest (#98)
Wall Angels (#99)
Wrist Curls with Squeeze (#100) (Coming Soon)
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