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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Squat with hip control

Proper squat exercise

Tags: squat, hip control, hinge, squats

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Side strides

Lateral striding movements, done with steady control

Tags: lateral strides, hip control, lunge, step, stepping, side

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Step-back lunges

A modified lunge exercise

Tags: lunge, step back, hip control

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Split-squats

Proper split-squat exercise, also known as lunges

Tags: split squats, lunges

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Spinal stability: activation

The basic starting position for many spinal stabilization exercises incorporating transversus abdominus, the pelvic floor, and multifidii

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

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Spinal stability: basic movements

Activation of true core stabilizers with bent-knee fall-outs, alternate leg lifts, and heel slides

Tags: spinal stability, core stability, transversus abdominus, pelvic floor, multifidus

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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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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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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