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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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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Chin tuck with nod: deep neck flexor strengthening

A simple mobilization for the upper neck, reduces forward shear of the vertebrae and strengthens the deep neck flexors in the upper cervical region.

Tags: chin, tuck, nod, deep neck flexors, neck

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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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Hip abductor strength: side-lying 1

A very basic hip abductor (primarily gluteus medius) strengthening exercises. This exercise appears very simple, but to do it while properly while recruiting the correct muscles can be difficult

Tags: hip, abduction, side lying, glute med, gluteus medius, strength, clam shell

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Hip abductor strength: side-lying 2

The second part of a very basic hip abductor (primarily gluteus medius) strengthening exercises. This exercise appears very simple, but to do it while properly while recruiting the correct muscles can be difficult

Tags: hip, abduction, side lying, glute med, gluteus medius, strength

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Prone hip extension

A simple open-chain hip extensor strengthening exercise.

Tags: prone, hip, extension, glute max, supermans

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Bridge for back-bracers

A variation of the bridge exercise specifically for "back bracers", encouraging good segmental movement.

Tags: back, bracer, bridge, segmental

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Ball rolling: myofascial release

Using a tennis or lacrosse ball to help release tension in the myofascial system (muscle, tendon, fascia).

Tags: ball, rolling, myofascial, tennis, lacrosse

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Plank: prone

A basic isometric stability exercise focused on spinal and scapular control. This exercises may not be appropriate for those with specific shoulder weakness or problems.

Tags: plank, isometric, spinal, stability, scapular

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Plank: side-lying

A basic isometric stability exercise focused on spinal and scapular control. This exercises may not be appropriate for those with specific shoulder weakness or problems.

Tags: plank, isometric, spinal, stability, side, scapular

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Side-stepping: basic

A basic lateral movement exercise focusing on lateral pelvic stability and proper movement

Tags: side, stepping, lateral, hip, abduction, stability, crab, walk, gluteus medius

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Side-stepping: resistance

A lateral movement exercise focusing on lateral pelvic stability and proper movement.

Tags: side, stepping, lateral, hip, abduction, stability, crab, walk, resistance, gluteus medius

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Spinal stability: multifidii sitting

Basic exercise for recruitment of the multifidus muscle, a "core" muscle that controls the stability the spine. Multidifudus is a part of the erctor spinae muscles (back extensors) that sit along the spine. It exists alone at the lowest levels, L4-L5-S1

Tags: spinal, stability, multifidii, multifidus, core, activation, sitting

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Spinal stability: multifidii standing

Basic exercise for recruitment of the multifidus muscle, a "core" muscle that controls the stability the spine. Multidifudus is a part of the erctor spinae muscles (back extensors) that sit along the spine. It exists alone at the lowest levels, L4-L5-S1

Tags: spinal, stability, multifidii, multifidus, core, activation, standing, rocking