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.

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Activities tagged: stretch

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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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Thoraco-lumbar rotation stretch

Rotatory stretch for the low back

Tags: lumbar, low back, stretch, thoracolumbar, rotation

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Lumbo-pelvic rotation stretch

Rotatory strech for the lumbar spine and pelvis

Tags: lumbopelvic, low back, stretch

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Upper fiber trapezius stretch

A simple stretch that focuses on the upper fibers of the trapezius muscle.

Tags: neck, upper back, cervical, trapezius, traps, stretch, UFT

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Levator scapulae stretch

A simple stretch for the levator scapulae muscle. This muscle is often found to be chronically tight, and is know to be reactive in cases of neural tension.

Tags: neck, upper back, cervical, levator scapulae, levator scap, stretch, LS

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Supine pec stretch

A gentle way to stretch the pec muscles, both major and minor.

Tags: pectoralis, major, minor, pec, stretch, pecs

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Rhomboid stretch

Simple stretch for rhomboid muscles.

Tags: rhomboid, major, minor, stretch, rhomboids

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Posterior cuff stretch

Effective stretch for the posterior aspect of the shoulder capsule and rotator cuff

Tags: posterior, cuff, rotator cuff, capsule, stretch

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Prayer stretch for latissmus dorsi

An effective stretch for the full length of the lats, or latissmus dorsi muscles.

Tags: lats, latissmus dorsi, prayer, stretch

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Calf stretch: gastrocnemius focus

Calf stretch focusing on the gastrocs, or gastrocnemius muscle. This is sometimes referred to as the "runner's stretch".

Tags: calf, gastrocs, gastrocnemius, stretch, runners stretch, gastroc, tibialis posterior, peroneals, peroneus longus, brevis

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Calf stretch: soleus focus

A simple calf stretch with the focus on the soleus muscle.

Tags: calf, soleus, stretch

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Plantar fascia stretch: deep layer

An effective stretch for the plantar fascia. This variation focuses on the deep layer of the fascia.

Tags: plantar fascia, deep layer, stretch

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Plantar fascia stretch: superficial layer

An effective stretch for the plantar fascia. This variation focuses on the superficial layer of the fascia.

Tags: plantar fascia, superficial layer, stretch

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Supine hamstring stretch

The most restful way to stretch the hamstring muscles (biceps femoris, semi-membranosus, semi-tendinosus).

Tags: supine, stretch, hamstring, hamstrings

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Side-lying quad stretch

Side-lying stretch for the quadriceps that can be biased more for the rectus femoris muscle if needed. This is potentially more effective than a standing stretch as you are in a more restful position.

Tags: side-lying, quad, rectus femoris, stretch

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Side-lying distal IT band, patellar retinacula stretch

An effective stretch for the distal aspect of your IT band and lateral patellar retinacula. This stretch should be done very carefully, as it can place significant strain on the patella.

Tags: side-lying, distal, IT band, ITB, stretch, retinacula, retinaculum

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Standing quad stretch

A quick and simple quadrcieps stretch that requires you to balance on one leg.

Tags: standing, quad, quadriceps, stretch, quads

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Standing quad stretch: rectus femoris focus

A quick and simple quadrcieps stretch that requires you to balance on one leg. This variation allows focus on the rectus femoris muscle.

Tags: standing, quad, quadriceps, rectus femoris, stretch, quads

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Chin tuck

A simple stretch or mobilization for the neck, reduces forward shear of the vertebrae.

Tags: chin, tuck, suboccipital, neck, stretch

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Thoracic extension: simple

A gentle stretch to promote thoracic spine extension.

Tags: thoracic, upper back, extension, stretch, axial

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Thoracic extension: with roll

A more specific and aggressive stretch to promote thoracic spine extension

Tags: thoracic, upper back, extension, roll, stretch, axial

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Posterior gluteus medius: stretch

A basic stretch for the posterior fibers of gluteus medius

Tags: posterior, glute, med, gluteus, medius, stretch

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Standing pec minor stretch

A simple, effective stretch for the pectoralis minor muscle. This muscle is commonly found shortened and is directly related to upper extremity dysfunction.

Tags: pec, minor, stretch, pectoralis, pecs

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Wrist extensor stretch: general

A simple, non-specific stretch for the wrist extensors as a group. This stretch is sometimes a part of tennis elbow treatment.

Tags: stretch, wrist, extensor, tennis, elbow, CEO, common extensor origin

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Wrist flexor stretch: general

A simple stretch for the wrist flexors which originate from the medial elbow.

Tags: stretch, wrist, flexor, golfer, elbow, CFO

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Sitting hamstring stretch

A common hamstring stretch, which can be very effective if done properly

Tags: stretch, runner's, hamstring, sitting, hamstrings

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Hip adductor stretch: sitting

basic hip adductor (groin) stretch , which puts a slightly greater emphasis on the deeper or posterior adductor muscles

Tags: groin, hip, adductor, stretch, lotus

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Hip adductor stretch: standing

A basic groin (hip adductor muscles) stretch in standing that can be modified to place emphasis on different muscles of th adductor group

Tags: groin, hip, adductor, stretch

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Wrist: self-traction

A gentle distraction or traction for the carpal (wrist) joints)

Tags: traction, distraction, wrist, carpus, carpal, stretch

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Scalenes stretch

A specific stretch for a small group of triangular musles at the base of the neck

Tags: scalenes, scalene, stretch, neck, cervical, first rib, 1st

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1st MTP extension stretch

Extension stretch for the big toe, focused on the MTP joint.

Tags: 1st, MTP, ray, toe, extension, hallux, valgus, stretch

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TFL stretch: standing

Standing stretch for the TFL (tensor fasciae latae).

Tags: tfl, stretch, standing, hip, fascia, tensor fasciae latae

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Anterior compartment of leg stretch: kneeling

A kneeling stretch for the muscles of the anterior compartment (tibialis anterior, extensor digitorum longus, extensor hallucis longus)

Tags: shin, longus, stretch, tibialis anterior, tib ant, extensor digitorum, extensor hallucis, anterior compartment

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Anterior compartment of leg stretch: standing

A standing stretch for the muscles of the anterior compartment (tibialis anterior, extensor digitorum longus, extensor hallucis longus)

Tags: shin, tibialis anterior, tib ant, extensor digitorum, extensor hallucis, longus, stretch, anterior compartment

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Arch rolling

A simple myofascial release exercises for the plantar fascia, the intrinsic foot muscles as well as a mobilization technique to help splay the bones of the midfoot and metatarsals..

Tags: arch, rolling, plantar fascia, fascitis, midfoot, mobilization, release, myofascial, stretch

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Anterior shoulder and chest stretch: standing

A simple stretch for pec (pectoralis) major and the anterior deltoid muscle.

Tags: pec, pectoralis major, anterior deltoid, delt, stretch, pecs

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Posterior shoulder stretch

A very common stretch for the posterior structures of the shoulder, including the posterior deltoids, external rotators and posterior capsule

Tags: shoulder, rotator cuff, posterior deltoid, capsule, stretch

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Proximal hamstring stretch

An often overlooked stretch focusing on the proximal (upper) aspect of the hamstrings (biceps femoris, semi-membranosus/tendinosus) as well as glute max.

Tags: hamstring, hamstrings, proximal, stretch, standing, upper, biceps femoris, semi-membranosus, tendinosus, glute max, gluteus maximus

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Ankle evertor (peroneal) stretch with strap

A stretch for the ankle evertors located on the lateral or outer aspect of the lower leg. Namely peroneus longus and brevis (muscles that stabilize the foot/ankle laterally and assist with pushoff)peroneus longus, peroneus brevis)

Tags: peroneal, peroneals, peroneus longus, brevis, strap, supine, ankle evertor, evertors, stretch, calf

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Ankle invertor (tibialis posterior) stretch with strap

A stretch for the ankle invertors (primarily tibialis posterior) located on the medial or inner aspect of the lower leg, just behind the tibia. Tibialis posterior stabilizes the arch of the foot, the medial foot/ankle and also assists with pushoff.

Tags: ankle invertor, tibialis posterior, supine, strap, stretch

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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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Peroneal stretch: standing

A simple stretch for the peroneal muscles (peroneus longus & brevis) on the lateral aspect of the lower leg.)

Tags: peroneal, peroneals, peroneus longus, brevis, standing, ankle evertor, evertors, stretch

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Biceps brachii stretch

A simple elbow flexor stretch focused on the biceps brachii

Tags: elbow flexor, biceps brachii, brachialis, standing, stretch

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Thumb extensor & abductor stretch

A simple stretch for the thumb extensors and abductors. This stretch is sometimes a part of De Quervain's tenosynovitis or tendonopathy treatment.

Tags: stretch, thumb, De Quervain, De Quervain's, abductor, extensor, tnedonitis, tendonopathy, tenosynovitis, pollicis, longus

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Thumb traction: carpo-metacarpal joint

A gentle distraction or traction for the 1st carpo-metacarpal (the joint closest to the base of the thumb).

Tags: traction, distraction, thumb, CMC, carpo, carpometacarpal, metacarpal, carpal, stretch

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Triceps stretch: behind the head

A very simple, general stretch for the triceps brachii

Tags: stretch, tricep, triceps, brachii, upper arm

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Calf Stretch: gastrocnemius focus (supine)

A simple stretch for the calf, focused more on the gastrocnemius muscle, good for those who can't fully weight bear on their leg

Tags: calf, stretch, calves, gastroc, gastrocnemius, supine

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Calf stretch: soleus focus (supine)

A simple stretch for the calf, (focused more on the soleus, tibialis posterior and long toe flexors), good for those who are unable to fully weight bear on their leg.

Tags: calf, stretch, calves, soleus, deep, supine

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Combined hip flexor stretch (rectus femoris & iliopsoas)

A more involved stretch focusing on all the hip-flexor muscles.

Tags: hip flexor, psoas, iliacus, iliopsoas, stretch, cushion

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Hip flexor stretch: shallow

A very basic standing hip flexor stretch in the early range only

Tags: hip flexor, stretch, iliacus, psoas, standing, shallow, iliopsoas

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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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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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Advanced TFL (tensor fascia lata) stretch

A slightly advanced lateral hip stretch that focuses primarily on the TFL (tensor fascia lata)

Tags: tfl, stretch, stretching, tensor fascia lata, fasciae, latae, ITB, iliotibial band

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Abdominal wall - ball stretch

An abdominal wall stretch using the physio ball that can be modified to bias for differnt aspects of the abdominal musculature.

Tags: abdominal, abdominals, wall, ball, stretch, internal, external, oblique, obliques, rectus abdominus

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Splits: center

A hip adductor stretch that can be very effective, but only to be done with great care and attention. This stretch may not be appropriate for many people.

Tags: adductor, groin, splits, stretch, hip adductors

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Quadratus lumborum: side lying

A stretch for the side of the body, more specific to the QL (quadratus lumborum) muscle.

Tags: QL, quadratus lumborum, trunk, flank, side, stretch