Exercises

This page of exercises is a sample only, intended for use by our patients if the treating physiotherapist prescribes some or all. Please do not assume these are suitable for you without consultation.

STRENGTHENING

                                               1. Seated Chest Press. Chin slightly in (neutral), shoulders relaxed, low back flat against seat.

                                                                                           2. Seated Row. Chin neutral, shoulders relaxed.

3a. Tricep Pushdowns. Use V-bar, chin neutral, shoulders relaxed. Start with elbows at approximately 90 degrees. Straighten.

3b. Tricep dumbbell kickback. Neck and back neutral, supported by hand, knee and foot. Pendulum the forearm from 90 degree bend (vericle) to horizontal.

                                          4. Alternating, supinating, dumbbell curl. Chin neutral, shoulders relaxed, pelvis stays still in neutral.

                                                                      5. Standing lateral raise to 90 degrees. Chin in neutral, shoulders low.

                                 6a. Leg extension machine for front thigh (quadriceps). 
                                 Note: resistance is in FRONT of the ankle.

          6b. Full squat. Heels of the ground, spine relaxed and rounded.
          Note: knees stay in line with toes. They do not touch together.

                         7. Seated leg curl for the rear of thigh (hamstrings)
                         Note: resistance is at BACK of the ankle.

                                                 8. Single leg calf raise. Use a small step, so the heel can touch the floor. Hold something for balance.
                                                 Easier alternative: Do both feet at the same time

9. Side plank. Hips, chest and face side on. Shoulders low.

10. High plank. Keep body straight. Alternative: Do this on the forearms [low plank]

11. Bridge. Only lift hips up to neutral/straight hips. Alternative: with feel on roller to activate hamstrings.

STRETCHING

Hold each stretch for 20-30 seconds

Why See Us?

Our combined qualifications and knowledge include; Ph.D.(low back pain), Master of Manual Therapy, Master of Medical Science (shoulder thesis), Grad. Dip. Sports Manual Therapy, B.Sc. Physiotherapy, and Myofascial Dry Needling (all therapists), Pilates, Personal Training, Former Teaching Fellow for the centre for Musculoskeletal Studies (UWA), Musculoskeletal clinical assessor for the Australian Physiotherapy Council.

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