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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Posterior shoulder fly: elastic resistance

A simple horizontal abduction exercise for the shoulder girdle, focuses on posterior deltoids, mid fibers of trapezius and rhomboids.

Tags: rotator cuff, shoulder, horizontal abduction, posterior flys, fly, rhomboids, deltoid, deltoids, scapular, glenohumeral, expansion, chest opening, retraction, MFT

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Arm elevation: shoulder flexion

A simple arm elevation exercise to promote good thoracic and scapular position.

Tags: arm elevation, shoulder, flexion, staright arm raise, scapulohumeral, open chest

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Lumbar spine mobility: cat-to-neutral mobilization

A basic exercise for lumbar spine mobility where extension postures need to be avoided.

Tags: spine, mobility, mobilization, cat, camel, facet, stenosis, central, lateral

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Lumbar spine mobility: slump-to-neutral mobilization

A basic exercise for lumbar spine and pelvis mobility where flexion postures need to be avoided.

Tags: lumbar spine, lumbopelvic, mobility, pelvis, dic, discogenic

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Squat on a less stable surface

A stability exercise for the hip, knee, foot and ankle. This exercise requires masteray of the basic squat exercise first.

Tags: squat, BOSU, cushion, balance, ankle, sprain, instability, foot

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Thoraco-lumbar dissociation from single leg stance or mini-squat

A progressive exercise introducing thoraco-lumbar dissociation, which is important for spinal stability during many sports and activities

Tags: thoracolumbar, thoraco, lumbar, dissociation, TL, rotation, SLS, stance, golf

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Wrist extension stretch with strap

An assisted wrist extension stretch that minimizes dorsal wrist impingement. This exercise does not work the associated glides of the carpal bones, but instead minimizes the soft tissue approximation that occurs on the dorsum (back) of the wrist.

Tags: wrist, extension, DRIS, dorsal, impingement, proximal row, hand

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Transversus abdominus: isolated from other core muscles

A basic starting position for transversus abdominus recruitment, without involvement of the pelvic floor or multifidii muscles in the back

Tags: inner unit, core stability, transversus abdominus, pelvic floor, multifidii

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Single arm forward press

A single arm forward press or chest press with resistance.

Tags: shoulder, chest press, bench press, rotator cuff, stability, stabilization, pec, pecs, subscapularis

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Thoracic extension & rotation with shoulder extension

A focused exercise to improve upper thoracic mobility and strength into extension and rotation.

Tags: thoracic, mobility, extension, rotation, thoracolumbar, trunk, control, opening

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Thoracic extension & rotation with shoulder flexion

A focused exercise to improve upper thoracic mobility and strength into extension and rotation. This variation of the exercise involves shoulder abduction and flexion as well.

Tags: thoracic, mobility, extension, rotation, thoracolumbar, trunk, control, opening, shoulder

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Unilateral reaching/lengthening exercise

A simple mobility exercise that addresses multiple areas of connective tissue (muscle, tendon, ligament, fascia) tightness.

Tags: reaching, side, lengthening, shoulder, mobility, reach, mobilization, thorax, trunk

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Spinal stability: bridge, isolated from other core muscles

A basic bridge exercise working on posterior chain muscles (glutes, hamstrings, spinal extensors)

Tags: core stability, transversus abdominus, bridge, glutes, posterior chain, hamstrings, neutral spine