to home page  Home   E-Mail   Page Bottom   Personal Training & Physical Therapy Exercises       • HomePageWebsite  • Home Page This Folder  • Whats New  • Site Map  • Web Links  • Back Exercises  • Mike A  • Lynn  • Carl  • Chris  • H E P2go hep2got

Table of 93 Exercises

RECUMBENT EXERCISE BIKEreb 1REBMikeA
STANDING CALF STRETCH - GASTROCscs 2SCSMikeA
PRONE KNEE FLEXION STRETCH WITH BELTpkf 3PKFKNEE QUAD
IT BAND STRETCH WITH BELT OR STRAPibf 4IBFGAKrista
SEATED HAMSTRING STRETCHshs 5SHSMikeA
BUTTERFLY STRETCHbts 6BTSGAKrista
HALF KNEEL HIP FLEXOR STRETCHhkh 7HKHKNEE QUAD
PIRIFORMIS STRETCHprs 8PRSMikeA
QUAD SETqds 9QDSQUAD
LONG ARC QUAD-LAQ-HIGH SEAT OR KNEE EXTENSIONlaq 10LAQKNEE QUAD
BRIDGINGbdg 11BDGMikeA
ELASTIC BAND - STRAIGHT LEG RAISE - SLRebslr 12EB1MikeA
ELASTIC BAND - PRONE EXTENSIONebpe 13EBPMikeA
ELASTIC BAND - SIDELYING CLAM-ebsc 14EB2GAKrista
ELASTIC BAND - SIDELYING ABDUCTIONebsa 15EB3MikeA
HIP ADDUCTION - SIDELYINGhas 16HASGAKrista
SINGLE LEG STANCE - SLSsls 17SLSMikeA
STANDING HAMSTRING CURLSshc 18SHCMikeA
ELASTIC BAND FORWARD WALKS - MONSTER WALKebfmw 19EBFGAKrista
WALL SQUATSwsq 20WSQKNEE QUAD
SIT TO STAND - NO HANDSstsnh 21STSKNEE QUAD
STANDING HEEL RAISESshr 22SHRMikeA
STEP UPsup 23SUPKNEE QUAD
ELASTIC BAND ROWS - 90 ABDebr 24EBRGAKrista
ELASTIC BAND SHOULDER FLEXIONebsf 25EB4SHLDR
ELASTIC BAND SHOULDER ABDUCTIONebsab 26EB5SHLDR
ELASTIC BAND SHOULDER EXTENSIONebse 27EB6SHLDR
ELASTIC BAND SHOULDER EXTERNAL ROTATIONebser 28EB7SHLDR
ELASTIC BAND SHOULDER INTERNAL ROTATIONebsir 29EB8SHLDR
SIDELYING EXTERNAL ROTATION WITH TOWELsert 30SERGAKrista
PENDULUM SHOULDER FORWARD/BACKpfw 31PFWSHLDR
PENDULUMSpu1 32PU1SHLDR
PENDULUM SHOULDER LATERALpu2 33PU2SHLDR
SIDE TO SIDE PENDULUMSpu3 34PU3SHLDR
PENDULUM SHOULDER CIRCLESpu4 35PU4SHLDR
CODMANScdm 36CDMSHLDR
CIRCULAR PENDULUMupu 37UPUSHLDR
RCR PENDULUMSpuu 38PUUSHLDR
REVERSE PENDULUMSvpu 39VPUSHLDR
WAND FLEXION - STANDING - PALMS DOWNfp1 40FP1SHLDR
WAND FLEXION - STANDING - PALMS UPfp2 41FP2SHLDR
WAND FLEXION - STANDING - PALM UP AND DOWNfp3 42FP3SHLDR
WAND FLEXION - SINGLE ARMwfx 43WFXSHLDR
WAND FLEXION - SUPINEfxp 44FXPSHLDR
AAROM SHOULDER ELEVATIONmuv 45MUVSHLDR
EXERCISE BALL - BACK EXTENSIONSxkx 46XKXBACK
STANDING EXTENSIONSdgx 47DGXBACK
ELASTIC BAND SCAPULAR RETRACTIONS W/ MINI SHLDR EXTpwx 48PWXSHLDR
GREAT TOE EXTENSION STRETCHgxc 49GXCTOE
QUAD SET - KNEE EXTENSION STRETCH - SEATEDqux 50QUXKNEE QUAD
AROM SHOULDER EXTENSIONmux 51MUXSHLDR
FREE WEIGHT - EXTENSIONfwx 52FWX 
ISOMETRIC EXTENSIONmcx 53MCX 
WAND EXTENSION - STANDINGwxg 54WXGBACK
SHOULDER EXTENSION STRETCH - TABLEuxb 55UXBSHLDR
BRACE - SINGLE KNEE EXTENSIONgkx 56GKXKNEE
EXERCISE BALL - SUPINE TRUNK EXTENSION - ADVANCEDxxv 57XXVBACK
PRONE BACK EXTENSIONpkx 58PKXBACK
SITTING BACK EXTENSIONbkx 59BKXBACK
LOWER TRUNK ROTATIONltr 60LTRBACK
HAMSTRING STRETCHhms 61HMSBACK
UPPER TRAPEZIUS STRETCHuts 62UTSNECK
UPWARD REACHupr 63UPRBACK
OYSTERoystr 64OYSBACK
IMAGINARY CONE PICK UP & SHELF PLACEipusp 65IPUBLNC
INCLINE WEDGE REACHINGiwr 66IWRBLNC
BALANCE: Ankle Strategy Level 1basl1 67BS1BLNC
FACILITATED SINGLE LEG STANCEfsls 68FSLBLNC
LUNGE MATRIXlgmt 69LGMBLNC
STEP-UPSstups 70STUBLNC
Recumbent Bikerbk 71RBK10 mins casual pace ~50rpm, 1×10m
Hamstring Stretchhst 72HST30 seconds lying supine (on back face&torso facing up) WHAT ABOUT 99 3×30s
Calf Stretchcsr 73CSR30 seconds standing (1 LEG AT A TIME OR BOTH LEGS IN SYNC ) 3×30s
Seated Leg Curlslcr 74LCRToes pulled back 3×15
Leg Extensionlxt 75LXTSingle leg toes pulled back 3×15
Hoist Leg Presslpr 76LPRToes pointed out 3×15
Wall Slideswsl 77WSLFeet out in front 3×10
Heel Raiseshrs 78HRSno momentum, legs in sync, legs together 1×3×15
Straight Leg Raisellr 79LLRSupine knee straight (on back face&torso facing up), 1 leg at a time 2×3×10
Sidelying Leg Raiseslr 80SLRKnee straight 3×10
Glute Bridgegbr 81GBRfeet on large swiss ball, hold 2 seconds while butt is up 1×3×15s
Single Leg Balanceslb 82SLB30 seconds as little help as possible, stand on one leg and maintain your balance 2×3×30s
Back Extensionbke 83BKE(85×3×10) Low Back Ext. Machine 3×10
Normal Stair Climbnsc 84NSC(change my habit back to normal)
Walkwlk 85WLKWalking is good for balance, strength & muscle. 15mn
Swim 1000 yards or metersswm 86SWMgood for breathing & well being for remainder of the day & sleep 27mn
CHIN TUCKcht 87CHTpush back your chin & head often to restore from head being down lots at computer
HAMSTRING CURLShsc 90HSCKNEE QUAD
HIP ABDUCTIONhbd 92HBDKNEE QUAD
HIP ADDUCTIONhdd 94HDDKNEE QUAD
LONG ARC QUAD EXT (LEG EXT)laq 96LAQKNEE QUAD
SHORT ARC QUAD EXTsaq 97SAQKNEE QUAD
MONSTER WALK (SIDEWALKING)mwk 98MWK 
STANDING HAMSTRING STRETCHths 99THS 
(updated 5/ 3/19 11:40) This is just a list with codes, click for images & instructions.

test2
testi
pt2go
Carl’s Story
Balance
pages

• HomePageWebsite  • Home Page This Folder  • Whats New  • Site Map  • Web Links  • Back Exercises  • Mike A  • Lynn  • Carl  • Chris  • H E P2go hep2got


 Home   E-Mail   Page Top