Physio Rehab | Discover | Free Rehab + Mobility Exercises

Physio Rehab | Discover Free Content

FREE REHAB + MOBILITY EXERCISES

FREE REHAB EXERCISES

A1 | Single Leg Compass

A2 | BOSU Balance (1 leg)

A2 | Calf Raises (eccentric)

A2 | Single Leg Balance - Ball Throws

AS | Towel Stretch (toes to shin)

C1 | Neck Isometrics (all directions)

C1 | Retraction Isometrics - Supine (Foam Pad)

C1 | Spine Posture Reset (sitting)

C2 | Side Flexion Isometrics - Kneeling (Band)

C2 | Side Flexion Isometrics - Standing (Pilates Ball)

C3 | Flexion Ball Holds (Isometric) - Supine

E1 | Eccentric Wrist Extension (band)

E1 | Elbow Isometrics

E1 | Forearm Supination-Pronation - Supine

E2 | Forearm Sup / Pron (pole)

E2 | Forearm Towel Twists

H2 | Glute Bridge

H2 | Hip Extension Bridge (ball)

H2 | Hip Flexor Lowers (off bed)

H2 | Side Lying Raise (band)

H2 | Straight Leg Raise (SLR)

K1 | One Leg Ball Squat (bar)

K1 | Step Down (bar)

K1 | TKE - Extension and Raise

K1 | VMO Squeezes

K2 | Hamstring Curls (eccentric)

K2 | Hamstring Curls (eccentric) (band)

K2 | Hamstring Curls - eccentric sitting (band)

K2 | Physio Lunge

K2 | Single Leg Deadlift (banded load)

K2 | Skier Squat

K2 | TKE - Standing (band)

K2 | TKE - Wall (Small Ball)

K2 - Wall Squat - Isometric (Banded)

K3 | BOSU Side Steps

K3 | Front Squats KB (band)

K3 | One Leg Ball Squat

K3 | Single Leg Press

K3 | Squat and Pivot (ball)

K3 | Standing Single Leg Press (banded)

K3 | Step down - Banded TKE

K3 | TRX Pistol Squat

K4 | Box Jump (Rotation)

K4 | One Leg Ball Squat (banded load)

K4 | Skier Squat (BOSU)

L1 | Front Plank (incline)

L1 | Knee Fall Outs (hip twist)

L1 | Multifidus (prone)

L1 | Pelvic Floor and TA (supine)

L2 | Leg Slide (4-point)

L2 | Side Plank (Knees)

L3 | Ab Wheel (Banded Assist)

L3 | Paloff Press - Kneeling

L3 | Reverse Lumbar Extensions

L3 | Side Plank Clam

L3 | Side Plank Glute Leg Raise (knee)

L4 | Bird Dog (4 point - band)

L4 | Knee Fall Out (table top)

S1 | 1 Arm Bent-over Row

S1 | External Rotation Isometric (ball) - Supine

S1 | External Rotation (unweighted) - Sidelying

S1 | Scapula Retraction (band)

S2 | 1 Arm Row (band)

S2 | 1 Arm Scap Row (Angle)

S2 | 1 Arm Scapula Circles - Wall (Swiss Ball)

S2 | 1 Arm Scapula Press - 4 pt (Ball)

S2 | 1 Arm Scapula Press (wall)

S2 | 1 Arm Scapula Press - Wall (Ball)

S2 | External Rotation 90 deg (band) - Supine

S2 | External Rotation (band)

S2 | External Rotation (banded post glide)

S2 | Front Sprinter (band) - Eccentric

S2 | Internal Rotation (45 deg) - Dumbbell

S2 | Internal Rotation - Supine (band)

S2 | Internal Rotation with Scap Retraction

S2 | Isometric Ball To Wall Press

S2 | Overhead Assisted Abduction (band)

S2 | Overhead Assisted Abduction - Supine (band)

S2 | Overhead Assisted Flexion - Supine (band)

S2 | Prone Scapula Press - Abduction Slide

S2 | Scapula Press - Wall (Band)

S2 | Side Sprinter (band) - Eccentric

S3 | 1 Arm Scapula Press and Arm Raise - Floor (Band)

S3 | Internal Rotation Diagonal (high to low)

S3 | Overhead Abduction - Supine (lateral band)

S3 | Prone Isometric Y's (135 deg)

S3 | Wall Band Pull Aparts

S4 | 1 Arm KB Chest Press (lateral band)

S4 | Front Press (lateral band)

S4 | Push Up (banded)

FREE MOBILITY + STRETCHES

AS | Anterior Shin - Foam Roller

AS | Dorsiflexion (Banded AP Glide)

AS | Dorsi-flexion (crouching)

AS | Dorsiflexion ROM (powerband)

AS | PF Child's Pose (powerband)

AS | Soleus / Dorsiflexion (wall)

CS | Retraction and Rotation

CS | TP release occiput

ES | Elbow Flexion OP (wall)

ES | Extensor TP Ball Release

ES | Forearm Extensors

HS | Glutes / Hip ER (straight leg)

HS | Glutes (sitting)

KS | Hamstrings (kneeling)

KS | Knee Flexion Supine (ROM)

LS | LLNT Double Leg Flossing

LS | Lumbar Rotation

LS | McKenzie Extension (bench)

LS | McKenzie Extension (lying)

LS | Pelvic Tilts (supine)

LS | QL and Extensors

LS | Sciatic Nerve Flossing (lying)

S1 | AA Flexion (pole) - Standing

SS | Chest / Pecs - Foam Roller

SS | Flexion (cradle)

SS | Floor Angels - Foam Roller

SS | PA Flexion (ER) - Supine

SS | PA Flexion (rope pulley)

SS | Passive Abduction - Caudal Glide Band

SS | Posterior Cuff - TP Ball

SS | Shoulder ER in Flexion (supine - band)

SS | Sleeper Stretch

TS | Thoracic Extension - Foam Roller