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Strengthening Exercises
| Exercise | Description | Sets & Reps | Video | |
|---|---|---|---|---|
| Anterior Tibialis Exercise | This activity is used to help strengthen the anterior tibialis muscle (the front of your shin). This is useful when that muscle is underactive and weak. Customize this treatment | 3 of 10 |  |   |
| Clam Shells | This activity is used to help strengthen the gluteus medius muscle (the outer buttock area). This is useful when that muscle is underactive and weak. Customize this treatment | 3 of 10 |  | |
| Closed Chain Flys | This activity is used to help strengthen the shoulder globally and increase the shoulders dynamic stability. This is useful in more advanced stages of injury recovery. Customize this treatment | 3 of 10 |  | |
| DB ABD | This activity is used to help strengthen the shoulder and upper back areas. Customize this treatment | 1 of 15 |  | |
| DB Bent Over Raise | This activity is used to help strengthen the shoulder and upper back areas. Customize this treatment | 1 of 15 |  | |
| DB Forearm Flexion @ 90 | This activity is used to help strengthen the forearm flexors. Customize this treatment | 3 of 10 |  | |
| DB FWD Flexion | This activity is used to help strengthen the shoulder and upper back areas. Customize this treatment | 1 of 15 |  | |
| DB HADD/HABD | This activity is used to help strengthen the shoulder and upper back areas. Customize this treatment | 1 of 15 |  | |
| DB Prone HABD TI | This activity is used to help strengthen the shoulder and upper back areas. Customize this treatment | 1 of 15 |  | |
| DB Prone HABD TO | This activity is used to help strengthen the shoulder and upper back areas. Customize this treatment | 1 of 15 |  | |
| DB Prone Row + ER | This activity is used to help strengthen the shoulder and upper back areas. It emphasizes the rotator cuff muscles used to decelerate the arm when throwing. Customize this treatment | 1 of 15 |  | |
| Deep Neck Flexors Crunch on SB | This activity helps to correct postural deviations of the cervical spine (your neck). It may help correct injuries in this area. Customize this treatment | 3 of 10 |  | |
| Eccentric Forearm Extensors | This activity is used to help strengthen the forearm. Customize this treatment | 3 of 15 |  | |
| Eccentric Forearm Flexors | This activity is used to help strengthen the forearm. Customize this treatment | 3 of 15 |  | |
| Eccentric Squat | This activity emphasizes the eccentric contraction of the quadriceps which will help to strengthen the patellar tendon. Customize this treatment | 3 of 15 |  | |
| Elbow Fly's | This activity helps to correct postural deviations of the shoulder and thoracic spine (your upper-mid back). It may help correct injuries in the upper back, neck, and upper extremity regions. Customize this treatment | 3 of 20 |  | |
| Empty Can | This activity is used to help strengthen the supraspinatus muscle (a rotator cuff muscle). This is useful when that muscle is underactive and weak. Customize this treatment | 3 of 15 |  | |
| Figure 4 Rotation | This activity helps to correct postural deviations of the pelvis and low back. It may help correct injuries in the low back, pelvis, hip and lower extremity regions. Customize this treatment | 3 for 1 minute hold |  | |
| Full Can | This activity is used to help strengthen the shoulder and upper back areas. Customize this treatment | 3 of 15 |  | |
| Hip ABD ISO | This activity helps to correct postural deviations of the pelvis and low back. It may help correct injuries in the low back, pelvis, hip and lower extremity regions. Customize this treatment | 5 second hold for 20 |  | |
| Hip Bridge | This activity helps to correct postural deviations of the pelvis and low back. It may help correct injuries in the low back, pelvis, hip and lower extremity regions. Customize this treatment | 3 of 15 |  | |
| Knee Flys Wall | This activity helps to correct postural deviations of the pelvis and low back. It may help correct injuries in the low back, pelvis, hip and lower extremity regions. Customize this treatment | 1 of 50 |  | |
| Medial Gastroc Exercise | This activity is used to help strengthen the inside of your calf muscle. This is useful when that muscle is underactive and weak. Customize this treatment | 3 of 15 |  | |
| Medial Hamstring Exercise | This activity is used to help strengthen the medial hamstring muscle (the inside hamstring). This is useful when that muscle is underactive and weak. Customize this treatment | 3 of 15 |  | |
| Posterior Tibialis Exercise | This activity is used to help strengthen the posterior tibialis muscle (the inside of your shin). This is useful when that muscle is underactive and weak. Customize this treatment | 3 of 15 |  | |
| Prone Cobra | This activity helps to correct postural deviations of the shoulder and thoracic spine (your upper-mid back). It may help correct injuries in the upper back, neck, and upper extremity regions. Customize this treatment | 10 second hold for 20 |  | |
| Prone ISO T/Y/I | This activity helps to correct postural deviations of the shoulder and thoracic spine (your upper-mid back). It may help correct injuries in the upper back, neck, and upper extremity regions. Customize this treatment | 5 second hold for 10 each position |  | |
| Prone Press Up | This activity is used to help alleviate back pain. This should only be done if it alleviates back pain, not if it causes back pain. Customize this treatment | 1 of 10 |  | |
| Push Up Holds with Weight Shift | This activity is used to help strengthen the shoulder globally and increase the shoulders dynamic stability. This is useful in more advanced stages of injury recovery. Customize this treatment | 3 for 30 seconds |  | |
| Quad Sets | This activity is used to help strengthen the quadriceps muscle. This is useful when that muscle is underactive and weak. Customize this treatment | 5 second hold for 30 |  | |
| RDL | This activity is used to help strengthen the hamstring muscles. This is useful when that muscle group is underactive and weak. Customize this treatment | 3 of 15 |  | |
| SB Stabilization in Push Up Position | This activity is used to help strengthen the shoulder globally and increase the shoulders dynamic stability. This is useful in more advanced stages of injury recovery. Customize this treatment | 3 for 30 seconds |  | |
| Seated Leg Rotations | This activity helps to correct postural deviations of the pelvis and low back. It may help correct injuries in the low back, pelvis, hip and lower extremity regions. Customize this treatment | 1 of 50 |  | |
| SL Squat n Reach | This activity is used to help strengthen the hip, core, and lower extremity globally and increase dynamic stability. This is useful in more advanced stages of injury recovery. Customize this treatment | 3 of 14 |  | |
| SLR | This activity is used to help strengthen the quadricep and hipflexor muscles. This is useful when those muscles are underactive and weak. Customize this treatment | 5 second hold for 20 |  | |
| TB Arm Slot ER | This activity is used to help strengthen the shoulder and upper back areas. Customize this treatment | 1 of 20 |  | |
| TB Biceps Curl PI | This activity is used to help strengthen the shoulder and upper back areas. Customize this treatment | 1 of 20 |  | |
| TB Biceps Curl PO | This activity is used to help strengthen the shoulder and upper back areas. Customize this treatment | 1 of 20 |  | |
| TB Eccentric ER | This activity is used to help strengthen the shoulder and upper back areas. It emphasizes the rotator cuff muscles used to decelerate the arm when throwing. Customize this treatment | 1 of 15 |  | |
| TB External Rotation | This activity is used to help strengthen the shoulder and upper back areas. It emphasizes the rotator cuff muscles. Customize this treatment | 3 of 15 |  | |
| TB Internal Rotation | This activity is used to help strengthen the shoulder and upper back areas. It emphasizes the rotator cuff muscles. Customize this treatment | 3 of 15 |  | |
| TVA Hold | This activity is used to help strengthen the core through the transverse abdominis muscle. This is useful when that muscle is underactive and weak. Customize this treatment | 10 second hold for 10 |  | |
| TVA Hold Horizontal | This activity is used to help strengthen the core through the transverse abdominis muscle. This is useful when that muscle is underactive and weak. Customize this treatment | 10 second hold for 10 |  | |
| TVA Hold Vertical | This activity is used to help strengthen the core through the transverse abdominis muscle. This is useful when that muscle is underactive and weak. Customize this treatment | 10 second hold for 10 |  | |
| Wall Squat | This activity helps to correct postural deviations of the pelvis and low back. It may help correct injuries in the low back, pelvis, hip and lower extremity regions. Customize this treatment | 3 of 15 |  | |
| Ys | This activity is used to help strengthen the rhomboids and trap muscles (the muscles between your shoulder blades). This is useful when that muscle is underactive and weak. Customize this treatment | 3 of 15 |  | |
