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.

Current Activity Set

View Set

All Activities

D30-3_thumb

1st MTP extension stretch

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

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

D30-5_thumb

TFL stretch: standing

Standing stretch for the TFL (tensor fasciae latae).

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

D30-6_thumb

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

D30-7_thumb

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

D30-8_thumb

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

9-db_thumb

Anterior sling: supine with ball

A very effective ball exercise for core stabilization involving the anterior sling system (obliques and hip adductors))

Tags: core, stabilization, stability, ball, anterior sling, obliques, oblique, hip adductors, adductor, dead bug, deadbug

Ar2_thumb

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

Ar1_thumb

Arch engagement: basic

A basic activation exercise for the muscles controlling the arch and stabilization of the foot (tibialis posterior, deep intrinsic flexors, etc.). This is a good exercise for those who over-pronate (falling arches), as well as hose who simply have poor d

Tags: arch, engagement, engage, recruitment, activation, tib post, tibialis posterior, anterior, flexors, medial longitudinal

Ar4_thumb

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

Ar3_thumb

Hip abductors: pelvic hike

A functional one-leg exercise for the hip abductors (primarily gluteus medius).

Tags: hip, abductor, abductors, gluteus medius, glute med, hike, abduction

F9-3_thumb

Scapular setting: wall angels

A basic scapular setting / stabilizing exercise involving some basic upper arm movements

Tags: scapular stabilizer, stabilization, rhomboids, trapezius, traps, serratus anterior, middle, lower, wall angels

F9-2_thumb

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

F9-1_thumb

Scapular setting: retraction

A gentle activation exercise for the scapular retractors / horizontal stabilizers (rhomboids, mid-traps)

Tags: retraction, shoulder retractors, rhomboids, middle trapezius, traps, stabilization, scapular setting, MFT, squeeze

200-120_thumb

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

200-121_thumb

Isometric: hamstrings

A simple exercise for hamstring strengthening in the early stages of rehabilitation, when more movement is not indicated

Tags: isometric, isometrics, hamstrings, hamstring, biceps femoris, semi-membranosus, tendinosus

200-121_thumb

Isometric: co-contraction; hamstrings & quadriceps

A simple co-contraction exercise for quadriceps and hamstrings. A good strengthening exercise for the early stages of rehabilitation, when more movement is not indicated

Tags: isometric, isometrics, hamstrings, quads, quadriceps, vastus lateralus, intermedius, medialis, rectus femoris, biceps femoris, semi-membranosus, tendinosus

200-122_thumb

Isometric: quadriceps over roll

A basic isometric exercise for the quadriceps (vastus lateralus, intermedius, medialis, rectus femoris).

Tags: isometric, isometrics, roll, quads, quadriceps, vastus lateralus, intermedius, medialis, rectus femoris

200-123a_thumb

Ankle mobility: pumping

Simple ankle mobilization, focused on the talocrural joint.

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

200-123b_thumb

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