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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Thumb extensor & abductor stretch

A simple stretch for the thumb extensors and abductors. This stretch is sometimes a part of De Quervain's tenosynovitis or tendonopathy treatment.

Tags: stretch, thumb, De Quervain, De Quervain's, abductor, extensor, tnedonitis, tendonopathy, tenosynovitis, pollicis, longus

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Thumb traction: carpo-metacarpal joint

A gentle distraction or traction for the 1st carpo-metacarpal (the joint closest to the base of the thumb).

Tags: traction, distraction, thumb, CMC, carpo, carpometacarpal, metacarpal, carpal, stretch

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Crook-lying rocking

A basic exercise for lumbar spine and pelvic mobility

Tags: lumbar spine, rotation, mobiltiy, mobilization, neutral, warmup

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Triceps stretch: behind the head

A very simple, general stretch for the triceps brachii

Tags: stretch, tricep, triceps, brachii, upper arm

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Calf Stretch: gastrocnemius focus (supine)

A simple stretch for the calf, focused more on the gastrocnemius muscle, good for those who can't fully weight bear on their leg

Tags: calf, stretch, calves, gastroc, gastrocnemius, supine

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Calf stretch: soleus focus (supine)

A simple stretch for the calf, (focused more on the soleus, tibialis posterior and long toe flexors), good for those who are unable to fully weight bear on their leg.

Tags: calf, stretch, calves, soleus, deep, supine

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Foot intrinsics: basic strengthening

A simple way to begin strengthening the intrinsic muscles of the foot, namely the toe flexors and short arch stabilizers

Tags: foot intrinsic, toe, flexion, strengthening, arch, towel scrunches

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Combined hip flexor stretch (rectus femoris & iliopsoas)

A more involved stretch focusing on all the hip-flexor muscles.

Tags: hip flexor, psoas, iliacus, iliopsoas, stretch, cushion

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Resisted terminal knee extension: standing

A basic resisted terminal knee extension exercise for the quadriceps (vastus lateralus, intermedius, medialis, rectus femoris).)

Tags: quads, quadriceps, ball, wall, knee extension, resisted, standing

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Hip flexor stretch: shallow

A very basic standing hip flexor stretch in the early range only

Tags: hip flexor, stretch, iliacus, psoas, standing, shallow, iliopsoas

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Posterior sling: 4-point kneeling

A basic spinal stabilization exercise from 4-point kneeling (hands and knees) involving the posterior-sling (latissmus dorsi to opposite gluteus maximus via the thoracolumbar fascia)

Tags: spinal stabilizers, stabilization, neutral, airplane, airplanes, hip extension, transversus, glutes, gluteus, lats, latissmus, core, multifidii, multifidus

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Spinal stability: 4-point kneel with extremities

A basic spinal stabilization exercise from 4-point kneeling (hands and knees)

Tags: spinal stabilizers, stabilization, neutral, airplane, airplanes, hip extension, transversus, core, multifidii, multifidus, bird, dog

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Scapular stability: 4-point kneeling

A basic scapular stabilization exercise from 4-point kneeling (hands and knees) in conjunction with spinal stabilzation

Tags: spinal stabilizers, stabilization, shoulder, scapular, scapulothoracic, trapezius, serratus, lower, middle, transversus, core, multifidii, multifidus

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ulnar nerve stretch/mobilization

one simple dural mobilization stretch primarily addressing the ulnar nerve

Tags: Ulnar, nerve, floss, stretch, mobilization, flossing, dural, mobility

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median nerve stretch/mobilization

One simple dural stretch/mobiliaztion primarily focused on the median nerve

Tags: median, nerve, floss, stretch, mobilization, flossing, dural, mobility

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Spinal stability: 4-point neutral spine stabilization

A basic spinal stabilization exercise from 4-point kneeling (hands and knees).

Tags: spinal stabilizers, stabilization, neutral, spine, transversus, core, 4 point kneel

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Single leg stance

A very basic single-leg stability exercise

Tags: single, leg, 1, stance, stability, stabilization, balance, proprioception, foot, OLS

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Single-leg mini-squat

Single-leg squat exercise.

Tags: squat, mini, minisquat, hip control, hinge, squats, one leg, 1, single, SLS

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Deep breathing: lateral thoracic expansion

A deep breathing exercise focusing on expanding the thorax or ribcage laterally (out to the sides), while keeping a relaxed shoulder girdle

Tags: deep breathing, costal, mobility, lateral, rib, thorax, expansion, sides