HOME EXERCISE PROGRAMS FOR MUSCULOSKELETAL AND SPORTS INJURIES The evidence based guide for practicioners

Description

Description: Home Exercise Programs for Musculoskeletal and Sports Injuries: The Evidence-Based Guide for Practitioners is designed to assist and guide healthcare professionals in prescribing home exercise programs in an efficient and easy to follow format. With patient handouts that are comprehensive and customizable, this manual is intended for the busy practitioner in any medical specialty who prescribes exercise for musculoskeletal injuries and conditions. The most central aspect of any therapeutic exercise program is the patient's ability to perform the exercises effectively and routinely at home. This book is organized by major body regions from neck to foot and covers the breadth of home exercises for problems in each area based on the current literature. Each chapter begins with a brief introduction to the rehabilitation issues surrounding the types of injuries that can occur and general exercise objectives with desired outcomes, followed by a concise review of the specific conditions and a list of recommended exercises. The remainder of the chapter is a visual presentation of the exercises with high-quality photographs and step-by-step instructions for performing them accurately. The most fundamental exercises to the rehabilitation of each specific region are presented first as the essential building blocks, followed then by condition-specific exercises that advance throughout the chapter. Using this section, the healthcare practitioner can provide patients with handouts that require little to no explanation and can customize the program and modify instructions to fit individual patient needs and abilities – with confidence the handouts will be a valuable tool to help patients recover successfully from musculoskeletal and sports injuries. Key Features: - Concise evidence-based guide for practitioners who prescribe home exercise programs for musculoskeletal and sports injuries - Presents foundational, intermediate, and more advanced exercises for each body region and condition based on the current literature to achieve desired outcomes - Highly visual approach with over 400 photographs demonstrating each exercise effectively with step-by-step instructions - Each chapter includes evidence-based recommendations and goals for advancement of the exercise program SHOULDER Rotator Cuff Tendinopathy 2 Recommended Exercises Foundational ROM/Stretching/Mobility: Corner stretch, sleeper stretch, stick shoulder extension, stick overhead shoulder stretch, stick shoulder abduction Intermediate Continue Foundational exercises ROM/Stretching/Mobility: Scaption Strengthening: Low row, scapular retraction, straight arm lateral pull down, push-up with a plus, abducted shoulder external rotation Advanced Continue Foundational and Intermediate exercises Proprioception/Functional: Prone “T,” “Y,” ”I,” “W”; stability ball bird dog, stability ball plank, wall fall push-up Acromioclavicular Joint Pathology 2 Recommended Exercises Foundational ROM/Stretching/Mobility: Corner stretch, sleeper stretch, stick shoulder rotation, stick shoulder extension Intermediate Continue Foundational exercises Strengthening: Low row, straight arm lateral pull down, external rotation with a Therabandxx LIST OF EXERCISES Advanced Continue Foundational and Intermediate exercises Proprioception/Functional: Prone “T,” “Y,” “I,” “W”; stability ball bird dog, wall fall push-up Glenohumeral Joint Osteoarthritis 3 Recommended Exercises Foundational ROM/Stretching/Mobility: Corner stretch, sleeper stretch, reverse sleeper stretch, broom pull, stick shoulder rotation, stick overhead stretch, scaption Intermediate Continue Foundational exercises Strengthening: Low row, straight arm lateral pull down Advanced Continue Foundational and Intermediate exercises Strengthening: Push-up with a plus Proprioception/Functional: Prone “T,” “Y,” “I,” “W”’ stability ball bird dog Glenohumeral Joint Instability 4 Recommended Exercises Foundational Strengthening: Isometric strengthening in all directions (external rotation, internal rotation, fl exion, extension), scapular retraction Intermediate Continue Foundational exercises ROM/Stretching/Mobility: Stick shoulder flexion, stick shoulder abduction, stick shoulder rotation Strengthening: Low row, straight arm lateral pull down, external rotation with a Theraband Advanced Continue Foundational and Intermediate exercises Proprioception/Functional: Prone “T,” “Y,” “I,” “W”; stability ball bird dog, wall ball push-up, stability ball planks, wall fall push-upLIST OF EXERCISES xxi Adhesive Capsulitis/Frozen Shoulder 4 Recommended Exercises Foundational ROM/Stretching/Mobility: Stick shoulder abduction, stick shoulder rotation, stick overhead shoulder stretch, stick shoulder flexion Intermediate Continue Foundational exercises ROM/Stretching/Mobility: Broom pull, stick shoulder extension Strengthening: Low row, straight arm lateral pull down Advanced Continue Foundational and Intermediate exercises ROM/Stretching/Mobility: Scaption (with a weight or Theraband) Strengthening: External rotation with a Theraband Proprioception/Functional: Prone “T,” “Y,” “I,” “W” ELBOW Lateral Epicondylosis 26 Recommended Exercises Foundational ROM/Stretching/Mobility: Wrist flexor stretch, wrist extensor stretch, triceps stretch Intermediate Continue Foundational exercises Strengthening: Grip strengthening, wrist extensors concentric strengthening, wrist flexors concentric strengthening, forearm pronators and supinators strengthening Advanced Continue Foundational and Intermediate exercises Strengthening: Tyler twist, wrist extensors eccentric strengthening, wrist flexors eccentric strengthening Proprioception/Functional: Serratus punch, prone scapular retractionsxxii Medial Epicondylosis 27 Recommended Exercises Foundational ROM/Stretching/Mobility: Wrist fl exor stretch, wrist extensor stretch, triceps stretch Intermediate Continue Foundational exercises Strengthening: Grip strengthening, wrist extensors concentric strengthening, wrist fl exors concentric strengthening, forearm pronators and supinators strengthening Advanced Continue Foundational and Intermediate exercises Strengthening: Tyler twist, wrist extensors eccentric strengthening, wrist flexors eccentric strengthening Proprioception/Functional: Serratus punch, prone scapular retractions Ligament Sprains 27 Recommended Exercises Foundational ROM/Stretching/Mobility: Biceps stretch, triceps stretch, forearm supinators stretch, forearm pronators stretch Intermediate Continue Foundational exercises Strengthening: Biceps isometric strengthening, triceps isometric strengthening, radial and ulnar deviation strengthening, wrist extensors concentric strengthening, wrist flexors concentric strengthening Advanced Continue Foundational and Intermediate exercises Strengthening: Wrist extensors eccentric strengthening, wrist flexors eccentric strengthening Proprioception/Functional: Shoulder diagonal pattern A and B, serratus punch, prone scapular retractions Distal Bicipital Tendinopathy 28 Recommended Exercises Foundational ROM/Stretching/Mobility: Wrist extensors stretch, wrist fl exors stretch, biceps stretch, triceps stretch, forearm pronators stretch, forearm supinators stretch LIST OF EXERCISESxxiii Intermediate Continue Foundational exercises Strengthening: Biceps isometric strengthening, triceps isometric strengthening, wrist extensors concentric strengthening, wrist fl exor concentric strengthening, forearm pronators and supinators strengthening Advanced Continue Foundational and Intermediate exercises Strengthening: Bicep curls, triceps extensions, biceps eccentric strengthening Proprioception/Functional: Shoulder diagonal pattern A and B, serratus punch, prone scapular retractions Ulnar Neuropathy at the Elbow 29 Recommended Exercises Foundational ROM/Stretching/Mobility: Wrist fl exors stretch, wrist extensors stretch, biceps stretch, triceps stretch, forearm supinators stretch, forearm pronators stretch, ulnar nerve glides 1 to 5 Intermediate Continue Foundational exercises Strengthening: Biceps isometric strengthening, triceps isometric strengthening, grip strengthening, Tyler twist WRIST AND HAND De Quervain’s Tenosynovitis 49 Recommended Exercises Foundational ROM/Stretching/Mobility: Wrist extension active range of motion (AROM), wrist flexion AROM, isolated thumb interphalangeal joint (IPJ) flexion/extension Intermediate Continue Foundational exercises Strengthening: APL isometric strengthening, EPB isometric strengthening Advanced Continue Foundational and Intermediate exercises Proprioception/Functional: Elbow flexion with Theraband, elbow extension with Theraband, scapular retraction with Theraband, shoulder extension with Theraband, external rotation with Theraband LIST OF EXERCISESxxiv Carpal Tunnel Syndrome 50 Recommended Exercises Foundational ROM/Stretching/Mobility: Tendon gliding, median nerve glides Advanced Continue Foundational exercises Proprioception/Functional: Scapular retraction with Theraband, shoulder extension with Theraband Carpometacarpal Osteoarthritis 51 Recommended Exercises Foundational ROM/Stretching/Mobility: Thumb opposition, thumb adductor massage, “C” exercise, web space stretch Advanced Continue Foundational exercises Strengthening: First dorsal interossei strengthening Extensor Carpi Ulnaris Tendinopathy 52 Recommended Exercises Foundational Strengthening: ECU isometric strengthening, ECU synergy exercise, wrist extensors concentric strengthening, ulnar deviation strengthening Intermediate Continue Foundational exercises Strengthening: Wrist extensors eccentric strengthening Advanced Continue Foundational and Intermediate exercises Proprioception/Functional: Scapular retraction with Theraband, shoulder extension with Theraband, external rotation with Theraband LIST OF EXERCISESxxv HIP Hip Osteoarthritis 72 Recommended Exercises Foundational ROM/Stretching/Mobility: Hamstring stretch, prone quadriceps stretch, hip rotator stretch, hip flexor stretch or two-joint hip flexor stretch, quadruped rocking Strengthening: Gluteal isometrics, prone hip extension, side-lying hip abduction with towel against wall Intermediate Continue Foundational exercises Strengthening: Squat, bridge Advanced Continue Foundational and Intermediate exercises Strengthening: Forward step up, forward step down Proprioception/Functional: Single leg balance Iliopsoas Tendinopathy/Bursitis 72 Recommended Exercises Foundational ROM/Stretching/Mobility: Hamstring stretch, prone quadriceps stretch, hip rotator stretch, hip flexor stretch or two-joint hip flexor stretch, Iliotibial band (ITB) stretch, foam roller to hip area Strengthening: Gluteal isometrics, prone hip extension, side-lying hip abduction with towel against wall Intermediate Continue Foundational exercises Strengthening: Squat, bridge, clamshell, hip clocks Proprioception/Functional: Single leg balance Advanced Continue Foundational and Intermediate exercises Strengthening: Monster walk, side plank, forward step up, forward step down Proprioception/Functional: Windmill, single leg squat LIST OF EXERCISESxxvi Greater Trochanteric Pain Syndrome 73 Recommended Exercises Foundational ROM/Stretching/Mobility: Hamstring stretch, prone quadriceps stretch, hip rotator stretch, hip fl exor stretch or two-joint hip fl exor stretch, foam roller to hip area Strengthening: Gluteal isometrics, prone hip extension, side-lying hip abduction with towel against wall Intermediate Continue Foundational exercises Strengthening: Squat, bridge, clamshell, hip clocks, hip hiker Proprioception/Functional: Single leg balance Advanced Continue Foundational and Intermediate exercises Strengthening: Monster walk, forward step down Proprioception/Functional: Windmill Hamstring Strain and Tendinopathy 74 Recommended Exercises Foundational ROM/Stretching/Mobility: Hamstring stretch, prone quadriceps stretch, hip rotator stretch, hip fl exor stretch or two-joint hip fl exor stretch, quadruped rocking, foam roller to hip area Strengthening: Hamstring isometrics Intermediate Continue Foundational exercises Strengthening: Squat, bridge Advanced Continue Foundational and Intermediate exercises Strengthening: Eccentric hamstring throw downs, hamstring curl on stability ball, hip hiker, forward step up, forward step down Proprioception/Functional: Lunge, single leg deadlifts LIST OF EXERCISESxxvii Femoroacetabular Impingement and Labral Tears 75 Recommended Exercises Foundational ROM/Stretching/Mobility: Hamstring stretch, prone quadriceps stretch, hip rotator stretch, hip flexor stretch or two-joint hip fl exor stretch, ITB stretch, foam roller to hip area Strengthening: Gluteal isometrics, prone hip extension, side-lying hip abduction with towel against wall Intermediate Continue Foundational exercises Strengthening: Squat, bridge, hip clocks, clamshell Proprioception/Functional: Single leg balance Advanced Continue Foundational and Intermediate exercises Strengthening: Monster walk, side plank, hip hiker, forward step up, forward step down Proprioception/Functional: Windmill, single leg squat KNEE Knee Osteoarthritis 102 Recommended Exercises Foundational ROM/Stretching/Mobility: Hamstring stretch, two-joint hip fl exor stretch, assisted knee extension, assisted knee fl exion, passive knee extension Strengthening: Quadriceps set, straight leg raise, prone hip extension, side-lying hip abduction with towel against wall Intermediate Continue Foundational exercises ROM/Stretching/Mobility: Knee flexion chair stretch Strengthening: Bridge, squat, squat on wedge Proprioception/Functional: Single leg balance Advanced Continue Foundational and Intermediate exercises Strengthening: Forward step up, forward step down Proprioception/Functional: Single leg squat LIST OF EXERCISESxxviii Patellofemoral Pain Syndrome 103 Recommended Exercises Foundational ROM/Stretching/Mobility: Hamstring stretch, prone quadriceps stretch, hip flexor stretch or two-joint hip flexor stretch Strengthening: Quadriceps set, straight leg raise, side-lying hip abduction with towel against wall, prone hip extension Intermediate Continue Foundational exercises Strengthening: Squat, bridge Proprioception/Functional: Single leg balance Advanced Continue Foundational and Intermediate exercises Strengthening: Side plank, forward step up, forward step down Proprioception/Functional: Single leg squat, single leg deadlift Quadriceps and Patellar Tendinopathy 103 Recommended Exercises Foundational ROM/Stretching/Mobility: Hamstring stretch, prone quadriceps stretch, hip flexor stretch or two-joint hip flexor stretch Strengthening: Quadriceps set, straight leg raise, side-lying hip abduction with towel against wall, prone hip extension Intermediate Continue Foundational exercises Strengthening: Squat, bridge Proprioception/Functional: Single leg balance Advanced Continue Foundational and Intermediate exercises Strengthening: Side plank, forward step up, forward step down, squat on a wedge (Level 3) Proprioception/Functional: Single leg deadlift, windmill LIST OF EXERCISESxxix Knee Ligament Sprain 104 Recommended Exercises Foundational ROM/Stretching/Mobility: Hamstring stretch, prone quad stretch, hip fl exor stretch or two-joint hip fl exor stretch, assisted knee extension, assisted knee fl exion, passive knee extension Strengthening: Quadriceps set, terminal knee extension, straight leg raise, side-lying hip abduction with towel against wall, prone hip extension Intermediate Continue Foundational exercises ROM/Stretching/Mobility: Knee flexion chair stretch Strengthening: Squat, bridge Proprioception/Functional: Single leg balance Advanced Continue Foundational and Intermediate exercises Strengthening: Side plank, forward step up, forward step down Proprioception/Functional: Single leg deadlift, windmill Meniscal Tear 105 Recommended Exercises Foundational ROM/Stretching/Mobility: Hamstring stretch, prone quadriceps stretch, hip flexor stretch or two-joint hip fl exor stretch, assisted knee extension, assisted knee flexion, passive knee extension Strengthening: Quadriceps set, terminal knee extension, straight leg raise, side-lying hip abduction with towel against wall, prone hip extension Intermediate Continue Foundational exercises ROM/Stretching/Mobility: Knee flexion chair stretch Strengthening: Squat, bridge Proprioception/Functional: Single leg balance Advanced Continue Foundational and Intermediate exercises Strengthening: Side plank, forward step up, forward step down Proprioception/Functional: Single leg squat, single leg deadlift, windmill LIST OF EXERCISESxxx Iliotibial Band Syndrome 106 Recommended Exercises Foundational ROM/Stretching/Mobility: Hamstring stretch, prone quadriceps stretch, hip flexor stretch or two-joint hip fl exor stretch, ITB stretch Strengthening: Side-lying hip abduction with towel against wall, prone hip extension Intermediate Continue Foundational exercises Strengthening: Squat, bridge Proprioception/Functional: Single leg balance Advanced Continue Foundational and Intermediate exercises Strengthening: Side plank, forward step up, forward step down Proprioception/Functional: Single leg squat, single leg deadlift, windmill ANKLE AND FOOT Ankle Sprain 130 Recommended Exercises Foundational ROM/Stretching/Mobility: Calf stretch A or B, alphabets Strengthening: Marble pick-ups Intermediate Continue Foundational exercises Strengthening: Concentric ankle inversion strengthening, concentric ankle eversion strengthening, concentric ankle dorsiflexion strengthening Advanced Continue Foundational and Intermediate exercises Proprioception/Functional: Single leg taps, single leg tennis ball catch, wobble board Achilles Tendinopathy 130 Recommended Exercises Foundational ROM/Stretching/Mobility: Foam roller (lower leg), towel stretch, calf stretch A or B, soleus stretch Strengthening: Towel scrunches LIST OF EXERCISESxxxi Intermediate Continue Foundational exercises Strengthening: Heel raises Advanced Continue Foundational and Intermediate exercises Strengthening: Eccentric Achilles strengthening Proprioception/Functional: Single leg taps, single leg tennis ball catch Posterior Tibial Tendinopathy 131 Recommended Exercises Foundational ROM/Stretching/Mobility: Foam roller (lower leg), towel stretch, calf stretch A or B Strengthening: Towel scrunches Intermediate Continue Foundational exercises Strengthening: Concentric ankle inversion strengthening, heel raises Advanced Continue Foundational and Intermediate exercises Strengthening: Eccentric posterior tibial tendon strengthening Proprioception/Functional: Single leg taps, single leg tennis ball catch Plantar Fasciosis 132 Recommended Exercises Foundational ROM/Stretching/Mobility: Can roll, towel stretch, plantar fascia stretch Strengthening: Towel scrunches, marble pick-ups Intermediate Continue Foundational exercises Strengthening: Heel raises Advanced Continue Foundational and Intermediate exercises Strengthening: Eccentric Achilles strengthening Proprioception/Functional: Single leg taps, single leg tennis ball catch LIST OF EXERCISESxxxii CERVICAL SPINE Cervical Facet Arthropathy 144 Recommended Exercises Foundational ROM/Flexibility/Mobility: Seated postural correction (Bruegger’s), cervical retractions (chin glides), cervical ROMs (flexion/extension, rotation, lateral flexion), levator scapula stretch, upper trapezius stretch, middle scalene stretch, pectoral stretch, thoracic rotation mobility (thread the needle) Intermediate Continue Foundational exercises Strengthening: Cervical isometrics: retraction/lateral flexion/flexion, deep cervical flexor strengthening Proprioception/Functional: Prone scapular retraction Advanced Continue Foundational and Intermediate exercises Proprioception/Functional: Wall stick-ups, Prone “T,” “Y,” “I,” “W” Cervical Disc Pathology 145 Recommended Exercises Foundational ROM/Flexibility/Mobility: Seated postural correction (Bruegger’s), cervical retractions (chin glides), cervical ROMs (flexion/extension, rotation, lateral flexion), levator scapula stretch, upper trapezius stretch, middle scalene stretch, pectoral stretch, thoracic rotation mobility (thread the needle) Intermediate Continue Foundational exercises Strengthening: Cervical isometrics: Retraction/lateral flexion/flexion, deep cervical flexor strengthening Proprioception/Functional: Prone scapular retraction Advanced Continue Foundational and Intermediate exercises Proprioception/Functional: Wall stick-ups, Prone “T,” “Y,” “I,” “W” LIST OF EXERCISESxxxiii Cervical Radiculopathy 146 Recommended Exercises Foundational ROM/Flexibility/Mobility: Seated postural correction (Bruegger’s), cervical retractions (chin glides), cervical ROMs (fl exion/extension, rotation, lateral flexion), levator scapula stretch, upper trapezius stretch, middle scalene stretch, pectoral stretch, thoracic rotation mobility (thread the needle) Intermediate Continue Foundational exercises Strengthening: Cervical isometrics: Retraction/lateral flexion/flexion, deep cervical flexor strengthening Proprioception/Functional: Prone scapular retraction Advanced Continue Foundational and Intermediate exercises Proprioception/Functional: Wall stick-ups, Prone “T,” “Y,” “I,” “W” Upper Crossed Posture 147 Recommended Exercises Foundational ROM/Flexibility/Mobility: Seated postural correction (Bruegger’s), cervical retraction (chin glide), suboccipital stretch, levator scapula stretch, upper trapezius stretch, pectoral stretch, suboccipital release, prone pectoral release, levator scapula release Intermediate Continue Foundational exercises Strengthening: Cervical isometrics: Retraction/lateral flexion/flexion, deep cervical flexor strengthening Proprioception/Functional: Prone scapular retraction Advanced Continue Foundational and Intermediate exercises Proprioception/Functional: Wall stick-ups, Prone “T,” “Y,” “I,” “W” LIST OF EXERCISESxxxiv THORACIC SPINE Thoracic Spine 171 Recommended Exercises Foundational ROM/Flexibility/Mobility: Supine diaphragmatic breath (belly breath), seated postural correction (Bruegger’s), lacrosse ball massage, prayer stretch, cat camel stretch, open book, trunk rotations, seated thoracic rotation Intermediate Continue Foundational exercises ROM/Flexibility/Mobility: Thoracic rotation mobility (thread the needle) Strengthening: Kneeling thoracic rotation Advanced Continue Foundational and Intermediate exercises Proprioception/Functional: Thoracic rotation with core stabilization, inchworm LUMBAR SPINE Lumbar Facet Arthrosis 186 Recommended Exercises Foundational ROM/Stretching/Mobility: Prone quadriceps stretch, hip fl exor stretch (either one), hamstring stretch (either one), piriformis stretch, single (double) knee(s) to chest, child’s pose, seated fl exion, cat camel stretch, trunk rotations Strengthening: Abdominal bracing (or pelvic tilt or abdominal hollowing), marching exercise Intermediate Continue Foundational exercises Strengthening: Curl up, bridge, clamshells, Swiss ball marching, opposite arm/opposite leg (bird dog) Advanced Continue Foundational and Intermediate exercises Strengthening: Hip abductor wall squat, hip adductor wall squat, plank, side plank Proprioception/Functional: Warrior one pose, warrior two pose LIST OF EXERCISESxxxv Lumbar Disc Pathology 187 Recommended Exercises Foundational ROM/Stretching/Mobility: Prone quadriceps stretch, hip flexor stretch (either one), hamstring stretch, (either one), piriformis stretch, prone extensions (as long as it lessens pain) Strengthening: Abdominal bracing (pelvic tilt or abdominal hollowing) Intermediate Continue Foundational exercises Strengthening: Curl up, bridge, clamshells, opposite arm/opposite leg (bird dog), monster walk Advanced Continue Foundational and Intermediate exercises Strengthening: Plank, side plank Proprioception/Functional: Warrior one pose, warrior two pose Lumbar Radiculopathy 188 Recommended Exercises for Extension-Biased Program Foundational ROM/Stretching/Mobility: Hamstring stretch (either one), hip flexor stretch (either one), prone extensions, standing extensions, side glides or alternative side glides if patient has a lateral shift (leaning over to one side due to pain) Strengthening: Abdominal bracing (or pelvic tilt or abdominal hollowing) Intermediate Continue Foundational exercises Strengthening: Bridge, clamshells, opposite arm/opposite leg (bird dog) Advanced Continue Foundational and Intermediate exercises Strengthening: Hip abductor wall squat, hip adductor wall squat, plank, side plank Proprioception/Functional: Warrior one pose, warrior two pose Recommended Exercises for Flexion-Biased Program Foundational ROM/Stretching/Mobility: Hamstring stretch (either one), hip flexor stretch (either one), piriformis stretch, single (double) knee(s) to chest, child’s pose, seated flexion, side glides or alternative side glides if patient has a lateral shift (leaning over to one side due to pain) Strengthening: Abdominal bracing (pelvic tilt or abdominal hollowing), marching exercises LIST OF EXERCISESxxxvi Intermediate Continue Foundational exercises Strengthening: Curl up, bridge, clamshells, Swiss ball marching, opposite arm/opposite leg (bird dog) Advanced Continue Foundational and Intermediate exercises Strengthening: Hip abductor wall squat, hip adductor wall squat, plank, side plank Proprioception/Functional: Warrior one pose, warrior two pose Recommended Exercises for a Neutral Spine Program Foundational ROM/Stretching/Mobility: Prone quadriceps stretch, hip fl exor stretch (either one), hamstring stretch (either one), piriformis stretch Strengthening: Abdominal bracing (pelvic tilt or abdominal hollowing) Intermediate Continue Foundational exercises Strengthening: Curl up, bridge, clamshells, opposite arm/opposite leg (bird dog), monster walk Advanced Continue Foundational and Intermediate exercises Strengthening: Plank, side plank Proprioception/Functional: Warrior one pose, warrior two pose Lumbar Spondylolysis/Spondylolisthesis 189 Recommended Exercises for Spondylolysis Foundational ROM/Stretching/Mobility: Hamstring stretch (either one), hip fl exor stretch (either one), prone quadriceps stretch, piriformis stretch Strengthening: Abdominal bracing (pelvic tilt or abdominal hollowing), marching exercise Intermediate Continue Foundational exercises Strengthening: Curl up, bridge, Swiss ball marching, opposite arm/opposite leg (bird dog) LIST OF EXERCISESxxxvii Advanced Continue Foundational and Intermediate exercises Strengthening: Hip abductor wall squat, hip adductor wall squat, plank, side plank Proprioception/Functional: Single leg deadlift, warrior one pose, warrior two pose Recommended Exercises for Spondylolisthesis Foundational ROM/Stretching/Mobility: Hamstring stretch (either one), hip flexor stretch (either one), prone quadriceps stretch, piriformis stretch, single (double) knee(s) to chest, child’s pose, seated flexion Strengthening: Abdominal bracing (pelvic tilt or abdominal hollowing), marching exercise Intermediate Continue Foundational exercises Strengthening: Curl up, bridge, clamshells, Swiss ball marching, opposite arm/opposite leg (bird dog) Advanced Continue Foundational and Intermediate exercises Strengthening: Hip abductor wall squat, hip adductor wall squat, plank, side plank Proprioception/Functional: Single leg deadlift, warrior one pose, warrior two pose Lumbar Spinal Stenosis 190 Recommended Exercises Foundational ROM/Stretching/Mobility: Hamstring stretch (either one), hip flexor stretch (either one), prone quadriceps stretch, piriformis stretch, single (double) knee(s) to chest, child’s pose, seated flexion Strengthening: Abdominal bracing (pelvic tilt or abdominal hollowing), marching exercise Intermediate Continue Foundational exercises Strengthening: Curl up, bridge, clamshells, Swiss ball marching, opposite arm/opposite leg (bird dog) LIST OF EXERCISESxxxviii Advanced Continue Foundational and Intermediate exercises Strengthening: Hip abductor wall squat, hip adductor wall squat, plank, side plank Proprioception/Functional: Warrior one pose, warrior two pose Lower Crossed Syndrome 191 Recommended Exercises Foundational ROM/Stretching/Mobility: Good morning stretch, prone quadriceps stretch, hamstring stretch (both), hip flexor stretch (both), piriformis stretch, single (double) knee(s) to chest, child’s pose, cat camel stretch, trunk rotations Strengthening: Abdominal bracing (pelvic tilt or abdominal hollowing), marching exercise Intermediate Continue Foundational exercises Strengthening: Curl up, bridge, opposite arm/opposite leg (bird dog), Swiss ball marching Advanced Continue Foundational and Intermediate exercises Strengthening: Hip abductor wall squat, hip adductor wall squat, plank, side plank Proprioception/Functional: Single leg deadlift, warrior one pose, warrior two pose