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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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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Knee mobility: heel-slides

A basic knee mobility exercise, often used inthe very early or acute stage of injury.

Tags: knee, mobility, tibiofemoral, heel slides, ligament sprain, acute

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Scapular stability: prone middle fibers trapezius

A scapular setting exercise focused on the scapular retractors, (trapezius, primarily the middle fibers, some rhomboids).

Tags: prone, scapular setting, stability, stabilization, horizontal, raises, retractors, retraction, mid, middle fibers, trapezius, rhomboid, rhomboids, MFT, traps

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High plank: knee-drive

An advanced plank exercise also incorporating hip extensor and flexor control. This exercises may not be appropriate for those with specific shoulder weakness or problems.

Tags: plank, advanced, hip flexion, extension, spinal stability, scapular, core, multifidii, transversus, hip flexor, iliopsoas, multifidus, erector spinae

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Plank: hip extension

Plank exercise incorporating lumbar spine stabilizers and hip extensor muscles. This exercises may not be appropriate for those with specific shoulder weakness or problems.

Tags: plank, advanced, hip extension, spinal stability, scapular, core, multifidii, multifidus, erector spinae

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Costal (rib) mobility: deep breaths

Enhancing thoracic and costal (rib) mobility through movement and deep breathing.

Tags: costal, rib, costovertebral, inhalation, deep breathing, breath, posterior roll, glide, wall slides, mobility, mobilization

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Scapular stability: rows

A basic resisted exercise for the scapular retractors (primarily rhoboids, some trapezius).

Tags: rows, rowing, row, scapular retractors, retraction, pulling, pull, shoulder blade, scapula

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Sciatic nerve mobilization: peroneal bias

A dural stretch or mobilization for the sciatic nerve, biased more for the peroneal portion

Tags: sciatic nerve, dural stretch, mobilization, flossing, sciatica, mobility, peroneal

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Sciatic nerve mobilization: tibial bias

A dural stretch or mobilization for the sciatic nerve, biased more for the tibial portion

Tags: sciatic nerve, dural stretch, mobilization, flossing, sciatica, mobility, tibial

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Fore-arm pronation/supination

A basic mobility exercise for the radio-ulnar joint in pronation and supination

Tags: pronation, supination, superior, inferior, radioulnar, radial head, mobilization, mobility

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Elbow flexion: gapping technique

An elbow flexion self-stretch that involves a gentle gapping movement of the radioulnar and humeroulnar joint

Tags: elbow, passive, gapping, traction, radioulnar, humeroulnar, flexion, bend, bending, radial head

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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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Side-stepping: lateral foot resistance

A lateral movement exercise focusing on lateral pelvic stability and lateral foot stability. The hip abductors (primarily gluteus medius) and the lateral foot stabilizers (peroneus longus, brevis and tertius).

Tags: lateral movement, side stepping, step, gluteus medius, peroneus longus, brevis, tertius, crabwalk, crab