Welcome to Envision Physiotherapy's activity tracker. We can help make sure you are doing the optimal rehab activities for your injury.

You can add your activities to your online activity tracker and print, track and manage your rehab experience.

Please consult our disclaimer before using this site.

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Single leg stance knee-to-wall

To build hip abductor stability, hence single leg stance stability, which is vital for most sports and activities.

Tags: gluteus medius, glute med, single leg

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One leg hinge / dead lift

This is a more functional version of the dead lift exercise, focused on the spinal and pelvic stabilizers

Tags: spinal stabilizers, hinge, single leg, deadlift, dead lift

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Posterior sling: pulley

An upper body resistance exercise in a functional lunge position, focused on the posterior sling stabilizing muscles (opposite gluteus maximus and latissmus dorsi)

Tags: posterior sling, lunge

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Anterior sling: pulley

An upper body resistance exercise in a functional lunge position, focused on the anterior sling stabilizing muscles

Tags: anterior sling, lunge

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4-point neutral spine & dissociation

Trains the ability to maintain a neutral spine while moving pelvis. This is a fundamental exercise to build spinal stability.

Tags: hip control, neutral spine, dissociation

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4-point rock

Trains the ability to maintain a neutral spine while moving pelvis. This is a fundamental exercise to build spinal stability.

Tags: neutral spine, hip control, dissociation

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Hamstring curls on ball

Closed chain exercise for hamstring stability and control.

Tags: hamstrings, stability, deep longitudinal system

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Step-ups

A simple step-up exercise with the focus on the posterior chain (glutes & hamstrings).

Tags: posterior chain, single leg, glutes, hamstrings

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Standing hip flexion

Fundamental exercise for single leg stability, which is important for almost all sports and activities. Focus on hip abductors and spinal stabilizers

Tags: single leg, gluteus medius, glute med, pelvic stability

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Piriformis stretch

The basic piriformis stretch

Tags: piriformis, stretch, sciatica, sciatic

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Hip flexor stretch

The basic full hip flexor stretch targeting iliopsoas (iliacus and psoas)

Tags: stretch, hip flexor, iliopsoas, psoas

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Low back extension stretch

Extension stretch for the low back targeting disc and ligamentous strucutres.

Tags: stretch, extension, low back, mackenzie, disc, cobra

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Hip flexion/Gluteus maximus stretch

Hip flexion stretch primarily targeting the large glute muscle

Tags: stretch, hip flexion, gluteus maximus, glute max, hip mobility

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Spinal stability: bridge

Bridge Exercise focusing on the 3 primary groups of spinal stabilizers (transversus abdominus, pelvic floor, multifidii), also incorporating the deep longitudinal system (erector spinae, hamstrings) and glute max

Tags: inner unit, core stability, transversus abdominus, pelvic floor, multifidii, bridge

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Spinal stability: bridge, alternate leg

Bridge Exercise focusing on the 3 primary groups of spinal stabilizers (transversus abdominus, pelvic floor, multifidii), also incorporating the deep longitudinal system (erector spinae, hamstrings) and glute max

Tags: inner unit, core stability, transversus abdominus, pelvic floor, multifidii, bridge

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Posterior sling: supine

A closed kinetic chain exercise for back stability and strength, focused on the posterior sling (opposite gluteus maximus and latissmus dorsi)

Tags: posterior sling, spinal stability, bridge

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Posterior sling: prone

An open kinetic chain exercise for back stability and strength, focused on the posterior sling (opposite gluteus maximus and latissmus dorsi)

Tags: posterior sling, spinal stability, supermans

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Tall kneeling squat

A modified squat exercise focused on proper hip control which will aid regular squat exercises as well.

Tags: squat, kneeling, hip control

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One-leg squat

One leg squat to developp proper hip control, untilizing the lateral stabilizers of the hip. This is important for running, especially during heelstrike.

Tags: squat, one leg, hip control, gluteus medius

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BOSU jump squats

Advanced squat exercise involving stabilizers from the trunk and lower extremities

Tags: squat, BOSU, jump