Interscapula Release

Release tension between the shoulder blades

Neck Stretch

Useful to do whilst sitting at your desk for neck pain relief

Overhead Reach Against Wall

Useful to strengthen between the shoulder blades to improve slouching

Neck Stretch Against a Wall

Open up the vertebrae of the neck. Useful for those in front of a computer for extended periods

Pec Stretch

*Requires theraband* Open up your chest after a whole day at your computer

Seated Rolldown

Improve spinal mobility whilst sitting at your desk

Pelvic Curl

Improve spinal mobility

Forearm Tendon Release

For referred nerve pain down the arm, usually coming from the neck and caused by mouse/trackpad usage.

Interscapula Release

Release tension between the shoulder blades

Superaspinatus Release

Intense release of the ‘upper traps’ (neck)

Neck Stretch

Useful to do whilst sitting at your desk for neck pain relief

Overhead Reach Against Wall

Useful to strengthen between the shoulder blades to improve slouching

Rotator Cuff with Band

*Requires theraband* Strengthen your arms and upper back to improve your posture

Neck Stretch Against a Wall

Open up the vertebrae of the neck. Useful for those in front of a computer for extended periods

Pec Stretch

*Requires theraband* Open up your chest after a whole day at your computer

Seated Rolldown

Improve spinal mobility whilst sitting at your desk

Thoracic Side Bend Seated

Improve spinal mobility whilst sitting at your desk

Pelvic Curl

Improve spinal mobility

Overhead Arm Extension Seated

Useful to strengthen between the shoulder blades to improve slouching

Basic Back Extension

Open chest and strengthen upper back

Low Side Plank

Improve core strength

Roll Ups

Improve spinal mobility, spinal articulation and core strength

Wellbeing Stretch

Self explanatory. Take 10 minutes out.

Neck Stretch

Useful to do whilst sitting at your desk for neck pain relief

Low Back Hip Rotation Supine

Passive stretch for low back

Hip Cirlces 4pt Kneeling

Improve hip mobility, strengthen glutes whilst improving shoulder stability

Neck Stretch Against a Wall

Open up the vertebrae of the neck. Useful for those in front of a computer for extended periods

Hip Circles Supine

Release low back, improve hip mobility

Seated Rolldown

Improve spinal mobility whilst sitting at your desk

Thoracic Side Bend Seated

Improve spinal mobility whilst sitting at your desk

Pelvic Curl

Improve spinal mobility

Overhead Arm Extension Seated

Useful to strengthen between the shoulder blades to improve slouching

Basic Back Extension Prone

Improve placement of shoulders, open chest, offload neck pain

Hamstring Stretch

Useful for stiff low back

Glute Stretch Supine

Useful for stiff low back/hip pain

Balancing

Improve balance… safely

Basic Back Extension

Open chest and strengthen upper back

High Front Plank

Heavy duty core strength exercise

Hip Flexor Stretch Lunge

Lateral Leg Rotation Side Lying

Improve pelvic stability and glut strength

Leg Extension From Plank

Improve core strength x100

Low Side Plank

Improve core strength

Pelvie Curl With Leg Raises

Improve hamstring and glut strength

Posterior Arm and Leg Extension

*Requires theraband* Strengthen your arms and upper back to improve your posture

Posterior Leg Raises

Improve pelvic stability, open front of hips and strengthen gluts

Reverse Plank

Improve hamstring and glut strength, open chest and shoulders

Roll Ups

Improve spinal mobility, spinal articulation and core strength

Side Leg Raises

Improve hip stability and core strength

Superman

Balance practice, spinal stability

Low Back Hip Rotation Supine

Passive stretch for low back

Hip Cirlces 4pt Kneeling

Improve hip mobility, strengthen glutes whilst improving shoulder stability

Hip Circles Supine

Release low back, improve hip mobility

Seated Rolldown

Improve spinal mobility whilst sitting at your desk

Pelvic Curl

Improve spinal mobility

Basic Back Extension Prone

Improve placement of shoulders, open chest, offload neck pain

Hamstring Stretch

Useful for stiff low back

Glute Stretch Supine

Useful for stiff low back/hip pain

Arm Extension Supine

Improve upper back strength and shoulder stability

Basic Back Extension

Open chest and strengthen upper back

Circular Pressup

Exercise to strengthen shoulders in movement

High Front Plank

Heavy duty core strength exercise

Posterior Arm and Leg Extension

*Requires theraband* Strengthen your arms and upper back to improve your posture

Reverse Plank

Improve hamstring and glut strength, open chest and shoulders

Superman

Balance practice, spinal stability

Interscapula Release

Release tension between the shoulder blades

Neck Stretch

Useful to do whilst sitting at your desk for neck pain relief

Overhead Reach Against Wall

Useful to strengthen between the shoulder blades to improve slouching

Rotator Cuff with Band

*Requires theraband* Strengthen your arms and upper back to improve your posture

Triceps With Band

*Requires theraband* Who doesn’t want stronger, leaner upper arms?

Neck Stretch Against a Wall

Open up the vertebrae of the neck. Useful for those in front of a computer for extended periods

Pec Stretch

*Requires theraband* Open up your chest after a whole day at your computer

Seated Rolldown

Improve spinal mobility whilst sitting at your desk

Thoracic Side Bend Seated

Improve spinal mobility whilst sitting at your desk

Overhead Arm Extension Seated

Useful to strengthen between the shoulder blades to improve slouching

Basic Back Extension Prone

Improve placement of shoulders, open chest, offload neck pain

Forearm Tendon Release

For referred nerve pain down the arm, usually coming from the neck and caused by mouse/trackpad usage.

Superaspinatus Release

Intense release of the ‘upper traps’ (neck)

Neck Stretch

Useful to do whilst sitting at your desk for neck pain relief

Forearm Tendon Release

For referred nerve pain down the arm, usually coming from the neck and caused by mouse/trackpad usage.

Superaspinatus Release

Intense release of the ‘upper traps’ (neck)

Neck Stretch

Useful to do whilst sitting at your desk for neck pain relief

Rotator Cuff with Band

*Requires theraband* Strengthen your arms and upper back to improve your posture

Triceps With Band

*Requires theraband* Who doesn’t want stronger, leaner upper arms?

Balancing

Improve balance… safely

Basic Back Extension

Open chest and strengthen upper back

Calf Raises

Improve balance and lower limb strength

High Front Plank

Heavy duty core strength exercise

Hip Flexor Stretch Lunge

Lateral Leg Rotation Side Lying

Improve pelvic stability and glut strength

Leg Extension From Plank

Improve core strength x100

Leg Flexion Supine

Improve general leg strength lying down

Low Side Plank

Improve core strength

Pelvie Curl With Leg Raises

Improve hamstring and glut strength

Posterior Arm and Leg Extension

*Requires theraband* Strengthen your arms and upper back to improve your posture

Posterior Leg Raises

Improve pelvic stability, open front of hips and strengthen gluts

Reverse Plank

Improve hamstring and glut strength, open chest and shoulders

Roll Ups

Improve spinal mobility, spinal articulation and core strength

Side Leg Raises

Improve hip stability and core strength

Superman

Balance practice, spinal stability

Clams with Band

*Requires resistance band* Strengthen your glutes without weight bearing

Hip Flexor Release Foam Roller

*Requires foam roller* Open up the front of your hips in a passive stretch. Useful for those who sit for extended periods

Single Leg Bends

Improve the tracking of your knees (knee injuries)

Low Back Hip Rotation Supine

Passive stretch for low back

Hip Cirlces 4pt Kneeling

Improve hip mobility, strengthen glutes whilst improving shoulder stability

Glute Stretch Supine

Useful for stiff low back/hip pain

Balancing

Improve balance… safely

Calf Raises

Improve balance and lower limb strength

Calf Stretch Against Wall

Lower limb stretch

Leg Flexion Supine

Improve general leg strength lying down

Clams with Band

*Requires resistance band* Strengthen your glutes without weight bearing

Hip Flexor Release Foam Roller

*Requires foam roller* Open up the front of your hips in a passive stretch. Useful for those who sit for extended periods

ITB Release

*Requires foam roller* Useful for knee pain

Single Leg Bends

Improve the tracking of your knees (knee injuries)

Squats with Lateral Band

*Requires resistance band* Improve knee alignment and upper leg strength

Pelvic Curl

Improve spinal mobility

Achililes Stretch

Improve your gait and lower limb mobility

Anterior Tib Extension

Improve lower limb strength

Calf Raises

Improve balance and lower limb strength

Calf Stretch Against Wall

Lower limb stretch

High Front Plank

Heavy duty core strength exercise

Lateral Leg Rotation Side Lying

Improve pelvic stability and glut strength

Side Leg Raises

Improve hip stability and core strength

Low Back Hip Rotation Supine

Passive stretch for low back

Seated Rolldown

Improve spinal mobility whilst sitting at your desk

Pelvic Curl

Improve spinal mobility

Hamstring Stretch

Useful for stiff low back

Glute Stretch Supine

Useful for stiff low back/hip pain

Wellbeing Stretch

Self explanatory. Take 10 minutes out.

Achililes Stretch

Improve your gait and lower limb mobility

Anterior Tib Extension

Improve lower limb strength

Arm Extension Supine

Improve upper back strength and shoulder stability

Balancing

Improve balance… safely

Basic Back Extension

Open chest and strengthen upper back

Calf Raises

Improve balance and lower limb strength

Calf Stretch Against Wall

Lower limb stretch

Circular Pressup

Exercise to strengthen shoulders in movement

High Front Plank

Heavy duty core strength exercise

Hip Flexor Stretch Lunge

Lateral Leg Rotation Side Lying

Improve pelvic stability and glut strength

Leg Extension From Plank

Improve core strength x100

Leg Flexion Supine

Improve general leg strength lying down

Low Side Plank

Improve core strength

Pelvie Curl With Leg Raises

Improve hamstring and glut strength

Posterior Arm and Leg Extension

*Requires theraband* Strengthen your arms and upper back to improve your posture

Posterior Leg Raises

Improve pelvic stability, open front of hips and strengthen gluts

Reverse Plank

Improve hamstring and glut strength, open chest and shoulders

Roll Ups

Improve spinal mobility, spinal articulation and core strength

Side Leg Raises

Improve hip stability and core strength

Superman

Balance practice, spinal stability

Diabetic Neuropathy Intro

Foot Rolling with Ball

Improve lower limb strength, dexterity and mobility

Footwork with Theraband and Ball

Footwork with Theraband

Improve lower limb strength, dexterity and mobility

Metatarsal Exercise

Improve lower limb strength, dexterity and mobility

Seated Calf Raises

Improve lower limb strength, dexterity and mobility

Seated Leg Extensions

Improve thigh strength