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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Neck mobility: cervical rotation

Simple active neck rotation, which involves the cervical and upper thoracic spine

Tags: neck, cervical, cervicothoracic, mobility, active, range, rotation, turning

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Active upper thoracic extension, dissociation

A dissociation exercise for the thoracic spine, separating the upper half of the thorax from the lower half.

Tags: thorax, thoracic, extension, upper, dissociation, axial, intrathoracic, can opener

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Shoulder flexion with open chest

A basic exercise to retrain shoulder flexion or arm elevation with decreased glenohumeral compression and subacromial impingement

Tags: shoulder, flexion, elevation, impingement, glenohumeral, centering, seating

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Advanced TFL (tensor fascia lata) stretch

A slightly advanced lateral hip stretch that focuses primarily on the TFL (tensor fascia lata)

Tags: tfl, stretch, stretching, tensor fascia lata, fasciae, latae, ITB, iliotibial band

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Wall slides: Assisted arm elevation

A simple mobility exercise for arm elevation while using the wall to help take up some of the weight of the upper extremity.

Tags: wall slide, slides, shoulder, frozen, adhesive, capsulitis, rotator cuff, glenohumeral, scapulothoracic, shower, scapula

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Abdominal wall - ball stretch

An abdominal wall stretch using the physio ball that can be modified to bias for differnt aspects of the abdominal musculature.

Tags: abdominal, abdominals, wall, ball, stretch, internal, external, oblique, obliques, rectus abdominus

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Romanian Deadlift - no load

The Romanian Deadlift is an exercise that promtoes the ability to maintain a neutral spine while flexing and extending the hip.

Tags: deadlift, dead, lift, romanian, hip hinge, neutral spine, mobility, posterior chain, RDL

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Toe splaying

a simple exercise to relax the intrinsic muscles of the foot, as well as increasing mobility of the foot. It works towards "fanning" and pronation of the foot, but can be used while maintaing an arch

Tags: toe splay, rigid foot, spreading, fanning

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Lat stretch: Gas Pedal

A simple and effective stretch for latissmus dorsi, only to be done in the absence of conflicting back issues.

Tags: latissmus dorsi, lats, lat, gas pedal

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Rolling: Hamstrings

Myofascial release for the hamstrings (biceps femoris, semimebranosus, semitendinosus) using a cylindrical roller.

Tags: rolling, roller, hamstring, foam, travel, myofascial release, self, biceps femoris, semimembranosus, semitendinosus

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Rolling: calves

Myofascial release of the calves through use of a cylindrical roller (foam or otherwise) that can be done very easily.

Tags: roller, rolling, foam, travel, myofascial release, self, calf, calves, gastroc, gastrocnemius, soleus

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Splits: center

A hip adductor stretch that can be very effective, but only to be done with great care and attention. This stretch may not be appropriate for many people.

Tags: adductor, groin, splits, stretch, hip adductors

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Hip mobility: Internal and external rotation from splits

A dynamic hip mobilization exercise working through internal and external hip rotation with the adductors already at some stretch.

Tags: hip mobility, mobilization, dynamic, warmup, adductors, groin, splits, internal, external rotation

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Rolling: glutes and piriformis

A self myofascial release technique for the posterior aspect of the hip (glutes, piriformis and other external rotators)

Tags: myofascial, release, self, rolling, roller, foam, travel, glutes, gluteus maximus, minimus, medius, piriformis, posterior hip

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Quadratus lumborum: side lying

A stretch for the side of the body, more specific to the QL (quadratus lumborum) muscle.

Tags: QL, quadratus lumborum, trunk, flank, side, stretch

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Rolling: quadriceps

A self myofascial release technique for the anterior aspect of the thigh or quadriceps muscle group.

Tags: myofascial release, quadriceps, quads, rolling, vastus intermedius, medialus, lateralus, rectus femoris, roller, foam, travel

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Ankle inversion

A basic exercise to strengthen inversion, or inwards turning, of the ankle/foot.

Tags: ankle, foot, inversion, elastic, theraband, tibialis posterior, sprain

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Ankle eversion

A basic exercise to strengthen eversion, or outwards turning, of the ankle/foot.

Tags: ankle, foot, eversion, resistance, elastic, band, theraband, peroneal, perosneus longus, brevis, tertius

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Drop squat

A good eccentric, functional weight-bearing exercise that places additional load on the elsatic (tendinous) aspects of the connective tissue. This exercise should only be done when apropriate, and only after a regular squat exercise has been maste

Tags: drop squat, squats, hip hinge, eccentric, patellar, quadricep, quads, tendon, functional

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Throwing: elastic resistance

A resitance exercise for the basic overhead throwing exercise.

Tags: pitch, throw throws, overhead, throwing, internal rotation, shoulder, glenohumeral, abduction, rotator cuff