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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Activities tagged: mobility

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Shoulder: pendular exercise

Very gentle shoulder mobility exercise focused more on glenohumeral (shoulder) movement than scapular movement

Tags: shoulder, glenohumeral mobilization, rotator cuff, pendular, mobility

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Ankle mobility: circular movements

Simple ankle mobilization exercise for both the talocrural and sub-talar joints

Tags: ankle, sprain, mobility, mobilization, eversion, inversion, dorsiflexion, plantar flexion

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Ankle mobility: pumping

Simple ankle mobilization, focused on the talocrural joint.

Tags: ankle, sprain, mobility, mobilization, talocrural, dorsiflexion, plantar flexion

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Knee mobility: heel-slides

A basic knee mobility exercise, often used inthe very early or acute stage of injury.

Tags: knee, mobility, tibiofemoral, heel slides, ligament sprain, acute

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Costal (rib) mobility: deep breaths

Enhancing thoracic and costal (rib) mobility through movement and deep breathing.

Tags: costal, rib, costovertebral, inhalation, deep breathing, breath, posterior roll, glide, wall slides, mobility, mobilization

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Sciatic nerve mobilization: peroneal bias

A dural stretch or mobilization for the sciatic nerve, biased more for the peroneal portion

Tags: sciatic nerve, dural stretch, mobilization, flossing, sciatica, mobility, peroneal

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Sciatic nerve mobilization: tibial bias

A dural stretch or mobilization for the sciatic nerve, biased more for the tibial portion

Tags: sciatic nerve, dural stretch, mobilization, flossing, sciatica, mobility, tibial

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Fore-arm pronation/supination

A basic mobility exercise for the radio-ulnar joint in pronation and supination

Tags: pronation, supination, superior, inferior, radioulnar, radial head, mobilization, mobility

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Elbow extension stretch: passive

A self-administered passive stretch into elbow extension. This stretch is not effective for a normally functioning elbow, but is instead used in cases of lost mobility.

Tags: elbow, humeroulnar, extension, mobility, mobilization, passive, stretch

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Thoracolumbar dissociation: standing

Basic exercise introducing thoraco-lumbar dissociation, which is important for spinal stability during many sports and activities

Tags: thoracolumbar, dissociation, spinal stability, thoraco lumbar, TL, mobility

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Thoracolumbar dissociation: sitting

Basic exercise introducing thoraco-lumbar dissociation, which is important for spinal stability during many sports and activities

Tags: thoracolumbar, dissociation, spinal stability, thoraco lumbar, TL, mobility

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median nerve stretch/mobilization

One simple dural stretch/mobiliaztion primarily focused on the median nerve

Tags: median, nerve, floss, stretch, mobilization, flossing, dural, mobility

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ulnar nerve stretch/mobilization

one simple dural mobilization stretch primarily addressing the ulnar nerve

Tags: Ulnar, nerve, floss, stretch, mobilization, flossing, dural, mobility

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Deep breathing: lateral thoracic expansion

A deep breathing exercise focusing on expanding the thorax or ribcage laterally (out to the sides), while keeping a relaxed shoulder girdle

Tags: deep breathing, costal, mobility, lateral, rib, thorax, expansion, sides

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Neck mobility: cervical rotation

Simple active neck rotation, which involves the cervical and upper thoracic spine

Tags: neck, cervical, cervicothoracic, mobility, active, range, rotation, turning

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Romanian Deadlift - no load

The Romanian Deadlift is an exercise that promtoes the ability to maintain a neutral spine while flexing and extending the hip.

Tags: deadlift, dead, lift, romanian, hip hinge, neutral spine, mobility, posterior chain, RDL

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Lumbar spine mobility: cat-to-neutral mobilization

A basic exercise for lumbar spine mobility where extension postures need to be avoided.

Tags: spine, mobility, mobilization, cat, camel, facet, stenosis, central, lateral

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Lumbar spine mobility: slump-to-neutral mobilization

A basic exercise for lumbar spine and pelvis mobility where flexion postures need to be avoided.

Tags: lumbar spine, lumbopelvic, mobility, pelvis, dic, discogenic

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Thoracic extension & rotation with shoulder extension

A focused exercise to improve upper thoracic mobility and strength into extension and rotation.

Tags: thoracic, mobility, extension, rotation, thoracolumbar, trunk, control, opening

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Thoracic extension & rotation with shoulder flexion

A focused exercise to improve upper thoracic mobility and strength into extension and rotation. This variation of the exercise involves shoulder abduction and flexion as well.

Tags: thoracic, mobility, extension, rotation, thoracolumbar, trunk, control, opening, shoulder

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Unilateral reaching/lengthening exercise

A simple mobility exercise that addresses multiple areas of connective tissue (muscle, tendon, ligament, fascia) tightness.

Tags: reaching, side, lengthening, shoulder, mobility, reach, mobilization, thorax, trunk