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Complete Index
Sections
Muscle
Breathing
Exercise Ball
Functional Progression
Post-Surgical Rehab
Relaxation
Transverse Abdominals
Lumbopelvic Stabilization
Co-contraction
Coordination
Facilitation
Isolation
Muscle
  • IT Band: Wall Lean
  • IT Band: Wall Lean With Crossed Leg
  • IT Band: Leg Hang (Side-Lying)
  • IT Band: Side Push-Up
  • IT Band: Knee Across Body
  • Hamstring: Towel Stretch (Supine)
  • Hamstring: Leg Prop
  • Hamstring: Stretch (Long Sitting)
  • Hamstring: Wall Stretch
  • Hamstring: Stretch (Sitting)
  • Hip Flexor: Leg Hang
  • Hip Flexor: Lean (Standing)
  • Hip Flexor: Pelvis Lean
  • Hip Flexor: Half Kneel
  • Quadratus Lumborum: Wall Stretch (Sitting)
  • Thoracolumbar Fascia: Arm Slide (Standing)
  • Hip Adductor: Knee Fall Out (Supine)
  • Hip Adductor: Wall Stretch
  • Hip Adductor: Knee Press (Sitting)
  • Posterior Hip (Supine)
  • Posterior Hip: Wall Slide
  • Posterior Hip (Quadruped)
  • Posterior Hip: Chair Stretch
  • Posterior Hip (Standing)
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Breathing
  • Supine
  • Hook-Lying
  • Side-Lying
  • Semi-Reclined
  • Quadruped
  • Sitting
  • Standing
  • Walking
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Exercise Ball
  • Leg Pull (Supine)
  • Leg Rock (Supine)
  • Bridging (Supine)
  • Ball Lift (Supine)
  • Ball Roll (Prone)
  • Leg Extension (Prone on Elbows)
  • Bouncing With Bracing (Sitting)
  • Pelvic Tilt (Sitting)
  • Side Tilt (Sitting)
  • Diagonal (Sitting)
  • Sit to Stand in Corner (Sitting)
  • Sit to Stand (Sitting)
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Functional Progression
  • Cough: Phase 1 (Supine)
  • Cough: Phase 2 (Supine)
  • Cough: Phase 3 (Supine)
  • Cough: Phase 4 (Supine)
  • Cough: Phase 1 (Sitting)
  • Cough: Phase 2 (Sitting)
  • Cough: Phase 3 (Sitting)
  • Cough: Phase 4 (Sitting)
  • Cough: Phase 1 (Standing)
  • Cough: Phase 2 (Standing)
  • Cough: Phase 3 (Standing)
  • Cough: Phase 4 (Standing)
  • Laugh: Phase 1 (Supine)
  • Laugh: Phase 2 (Supine)
  • Laugh: Phase 3 (Supine)
  • Laugh: Phase 4 (Supine)
  • Laugh: Phase 1 (Sitting)
  • Laugh: Phase 2 (Sitting)
  • Laugh: Phase 3 (Sitting)
  • Laugh: Phase 4 (Sitting)
  • Laugh: Phase 1 (Standing)
  • Laugh: Phase 2 (Standing)
  • Laugh: Phase 3 (Standing)
  • Laugh: Phase 4 (Standing)
  • Sneeze: Phase 1 (Supine)
  • Sneeze: Phase 2 (Supine)
  • Sneeze: Phase 3 (Supine)
  • Sneeze: Phase 4 (Supine)
  • Sneeze: Phase 1 (Sitting)
  • Sneeze: Phase 2 (Sitting)
  • Sneeze: Phase 3 (Sitting)
  • Sneeze: Phase 4 (Sitting)
  • Sneeze: Phase 1 (Standing)
  • Sneeze: Phase 2 (Standing)
  • Sneeze: Phase 3 (Standing)
  • Sneeze: Phase 4 (Standing)
  • Supine to Sit: Phase 1
  • Supine to Sit: Phase 2
  • Supine to Sit: Phase 3
  • Supine to Sit: Phase 4
  • Sit to Stand: Phase 1
  • Sit to Stand: Phase 2
  • Sit to Stand: Phase 3
  • Walking: Phase 1
  • Walking: Phase 2
  • Walking: Phase 3
  • Walking: Phase 4
  • Walking: Phase 5
  • Walking: Phase 6
  • Bending Down: Phase 1
  • Bending Down: Phase 2
  • Bending Down: Phase 3
  • Squat
  • Reaching Up: Phase 1
  • Reaching Up: Phase 2
  • Reaching Up: Phase 3
  • Step: Phase 1
  • Step: Phase 2
  • Step: Phase 3
  • Step: Phase 4
  • Step: Phase 5
  • Step: Phase 6
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Post-Surgical Rehab
  • Quad Sets
  • Gluteal Sets
  • Heel Slides
  • Straight Leg Raise
  • Leg Slide
  • Short Arc Knee Extension
  • Long Arc Knee Extension
  • Bridging
  • Hip Abduction (Standing)
  • Hip Flexion (Standing)
  • Hip Extension (Standing)
  • Knee Flexion (Standing)
  • Hip External Rotation Isometric (Standing)
  • Mini-Squats (Standing)
  • Heel Raises
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Relaxation
  • Long Holds
  • Bear Down
  • PNF D1: Resisted (Supine)
  • Squat
  • Squat, Modified: Couch Support
  • Squat, Modified: Door Support
  • Squat, Modified: Ankle Support
  • Squat, Modified: Exercise Ball
  • Squat, Modified: Wall Support
  • Forward Bend With Support (Sitting)
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Transverse Abdominals
  • Diastasis Recti Correction With Towel (Hook-Lying)
  • Diastasis Recti Correction With Hands (Hook-Lying)
  • Concentric Contraction (Hook-Lying)
  • Concentric Contraction With Pelvic Floor (Hook-Lying)
  • Isometric Hold (Hook-Lying)
  • Isometric Hold With Pelvic Floor (Hook-Lying)
  • Isometric Hold (Quadruped)
  • Isometric Hold With Pelvic Floor (Quadruped)
  • Isometric Hold (Sitting)
  • Isometric Hold With Pelvic Floor (Sitting)
  • Isometric Hold (Standing)
  • Isometric Hold With Pelvic Floor (Standing)
  • Combination (Quadruped)
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Lumbopelvic Stabilization
  • Abdominal Bracing With Pelvic Floor (Hook-Lying)
  • Pelvic Tilt With Pelvic Floor (Hook-Lying)
  • Bracing With Knee Fallout (Hook-Lying)
  • Bracing With Leg March (Hook-Lying)
  • Bracing With Arm Lift (Hook-Lying)
  • Bracing With Arms / Legs (Hook-Lying)
  • Bracing With Heel Slides (Supine)
  • Bracing With Arms / Unsupported Legs (Hook-Lying)
  • Bracing With Leg Lowering (Hook-Lying)
  • Bracing With Leg Thrust (Hook-Lying)
  • Bracing With Curl-Up (Hook-Lying)
  • Bracing With Diagonal Curl-Up (Hook-Lying)
  • Bracing With Bridging (Hook-Lying)
  • Bracing With March in Bridging (Hook-Lying)
  • Bracing With Leg Extension in Bridging (Hook-Lying)
  • Bracing With Single Leg Bridging (Hook-Lying)
  • Bracing With Arm Lift (Prone)
  • Bracing With Leg Lift (Prone)
  • Bracing With Arm / Leg Lift (Prone)
  • Bracing With Double Arm Lift (Prone)
  • Bracing With Double Leg Lift (Prone)
  • Bracing With Double Arm / Leg Lift (Prone)
  • Bracing With Arm Raise (Quadruped)
  • Bracing With Leg Raise (Quadruped)
  • Bracing With Arm / Leg Raise (Quadruped)
  • Bracing With Forward Lunge (Standing)
  • Bracing With Backward Lunge (Standing)
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Co-contraction
  • Adduction: Hip - Knees Together With Pelvic Floor (Hook-Lying)
  • Adduction: Hip - Knees Together With Pelvic Floor (Side-Lying)
  • Adduction: Hip - Knees Together With Pelvic Floor (Semi-Reclined)
  • Adduction: Hip - Knees Together With Pelvic Floor (Quadruped)
  • Adduction: Hip - Knees Together With Pelvic Floor (Sitting)
  • External Rotation: Hip - Knees Apart With Pelvic Floor (Hook-Lying)
  • External Rotation: Hip - Knees Apart With Pelvic Floor (Side-Lying)
  • External Rotation: Hip - Knees Apart With Pelvic Floor (Semi-Reclined)
  • External Rotation: Hip - Knees Apart With Pelvic Floor (Sitting)
  • Bridging With Pelvic Floor (Hook-Lying)
  • Curl-Up With Pelvic Floor (Hook-Lying)
  • Diagonal Curl-Up With Pelvic Floor (Hook-Lying)
  • Forward Lunge With Pelvic Floor (Half-Kneeling)
  • Forward Lunge With Pelvic Floor (Standing)
  • Forward Lunge With Pelvic Floor - Resisted (Standing)
  • Side Lunge With Pelvic Floor (Standing)
  • Side Lunge With Pelvic Floor - Resisted (Standing)
  • Multi-Position Lunge With Pelvic Floor (Standing)
  • Knee Bend / Rise With Pelvic Floor (Standing)
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Cooordination
  • PELVIC FLOOR COORDINATION TIP: Hold With Quick Flicks Graph
  • Combination: Slow Hold With Quick Flick (Supine)
  • Combination: Slow Hold With Quick Flick (Hook-Lying)
  • Combination: Slow Hold With Quick Flick (Side-Lying)
  • Combination: Slow Hold With Quick Flick (Prone)
  • Combination: Slow Hold With Quick Flick (Quadruped)
  • Combination: Slow Hold With Quick Flick (Semi-Reclined)
  • Combination: Slow Hold With Quick Flick (Sitting)
  • Combination: Slow Hold With Quick Flick (Standing)
  • Step Down (Supine)
  • Step Down (Hook-Lying)
  • Step Down (Side-Lying)
  • Step Down (Prone)
  • Step Down (Quadruped)
  • Step Down (Semi-Reclined)
  • Step Down (Sitting)
  • Step Down (Standing)
  • Elevator (Supine)
  • Elevator (Hook-Lying)
  • Elevator (Side-Lying)
  • Elevator (Prone)
  • Elevator (Quadruped)
  • Elevator (Semi-Reclined)
  • Elevator (Sitting)
  • Elevator (Standing)
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Facilitation
  • Adduction: Hip - Knees Together (Hook-Lying)
  • Adduction: Hip - Knees Together (Side-Lying)
  • Adduction: Hip - Knees Together (Semi-Reclined)
  • Adduction: Hip - Knees Together (Quadruped)
  • Adduction: Hip - Knees Together (Sitting)
  • External Rotation: Hip - Knees Apart (Hook-Lying)
  • External Rotation: Hip - Knees Apart (Side-Lying)
  • External Rotation: Hip - Knees Apart (Semi-Reclined)
  • External Rotation: Hip - Knees Apart (Sitting)
  • PNF: D2 Diagonal (Supine)
  • PNF: D2 Diagonal With Resistance (Supine)
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Isolation
  • Quick Contraction: Gravity Assisted (Elevated Hips)
  • Quick Contraction: Gravity Eliminated (Supine)
  • Quick Contraction: Gravity Eliminated (Hook-Lying)
  • Quick Contraction: Gravity Eliminated (Side-Lying)
  • Quick Contraction: Gravity Eliminated (Prone)
  • Quick Contraction: Gravity Resisted (Semi-Reclined)
  • Quick Contraction: Gravity Resisted (Quadruped)
  • Quick Contraction: Gravity Resisted (Kneeling)
  • Quick Contraction: Gravity Resisted (Half-Kneeling)
  • Quick Contraction: Gravity Resisted (Sitting)
  • Quick Contraction: Gravity Resisted - Forward Lean on Forearms
  • Quick Contraction: Gravity Resisted - Forward Lean on Hands
  • Quick Contraction: Gravity Resisted (Standing)
  • Quick Contraction: Gravity Assisted (Feet Over Head)
  • Slow Contraction: Gravity Assisted (Elevated Hips)
  • Slow Contraction: Gravity Eliminated (Supine)
  • Slow Contraction: Gravity Eliminated (Hook-Lying)
  • Slow Contraction: Gravity Eliminated (Side-Lying)
  • Slow Contraction: Gravity Eliminated (Prone)
  • Slow Contraction: Gravity Resisted (Semi-Reclined)
  • Slow Contraction: Gravity Resisted (Quadruped)
  • Slow Contraction: Gravity Resisted (Kneeling)
  • Slow Contraction: Gravity Resisted (Half-Kneeling)
  • Slow Contraction: Gravity Resisted (Sitting)
  • Slow Contraction: Gravity Resisted - Forward Lean on Forearms
  • Slow Contraction: Gravity Resisted - Forward Lean on Hands
  • Slow Contraction: Gravity Resisted (Standing)
  • Slow Contraction: Gravity Assisted (Feet Over Head)
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