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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Calf raise

A basic calf and achilles strengthening exercise

Tags: calf, raise, gastroc, soleus, achilles

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Sub-talar joint: self mobilization

A gentle self-mobilization for the subtalar joint of the ankle

Tags: subtalar, inversion, eversion, self, mob, mobilization

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Talocrural joint: stretch to avoid anterior impingement

Ankle dorsiflexion (upwards flexion) stretch that minimizes anterior joint compression and capsular impingement.

Tags: talocrural, ankle, anterior capsule, impingement, dorsiflexion

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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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Pelvic asymmetry self correction: for anterior rotation

A self corrective exercise specifically for an anteriorly rotated inominate

Tags: pelvic, asymmetry, obliquity, alignment, pelvis, self, correction

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Pelvic asymmetry self correction: for poster rotation

A self corrective exercise specifically for a posteriorly rotated inominate

Tags: pelvic, asymmetry, obliquity, self, correction, pelvis, alignment

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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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Single-leg knee drive: hip abductors, flexors & extensors

An excellent functional exercise focused on hip stability, hip abductors (especially posterior fibers of gluteus medius) and hip flexors and extensors

Tags: glute, med, knee, drive, gluteus, deadlift, squat

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Single-leg knee drive: calf & achilles

An excellent functional exercise for later stages of calf and achilles tendon rehabilitation. It may be wise to master the basic knee-drive exercise first to ensure adequate hip stability is present.

Tags: achilles, tendon, calf, eccentric, gastroc, soleus, gastrocnemius

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Iliotibial (IT) band rolling

A self myofascial release technique for the iliotibial (IT) band, using the roller (foam or otherwise)

Tags: IT band, rolling, iliotibial, band, ITB

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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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Shoulder & scapular stability

basic scapular and shoulder stabilization exercise using a small ball

Tags: shoulder, scapular, stabilization, control, stability, rotator cuff

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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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Shoulder stabilization: in flexion

basic scapular and shoulder stabilization exercise using elastic or cable resistance

Tags: scapular, shoulder, stability, stabilzation, numbers, setting, cuff, rotator

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Shoulder external rotation: basic

A very basic strengthening exercise for the external (outward) rotators of the shoulder

Tags: shoulder, stability, stabilization, external, rotation, rotators, teres, minor, infraspinatus, disco, cuff