Core Stabilization Exercises
Unless otherwise instructed, do each category twice per day for 4 weeks.
Beginner – Download and print
Beginner – Video instructions
Intermediate – Download and print
Intermediate – Video instructions
Advanced – Download and print
Advanced – Video instructions
If you’ve found lasting relief using the core stabilization exercises, please feel free to continue the Advanced category once daily, 4-5 days per week.
Palliative Care
McKenzie self treatments for sciatica – PDF
Self Treatments for Head and Neck Pain – PDF
Pain Between The Shoulder Blades – PDF
Sciatic Nerve Flossing – YouTube Video
Dizziness & Vertigo – Brandt-Daroff Exercises
Tissue Sparing
Microbreaks – PDF
The Hip Hinge – PDF
How to take care of your back – PDF
Safe squatting procedures – PDF
Self Care Stretching The Front of Your Hip – PDF
Tissue Stabilizing
The Back of The Back The Extensors – PDF
How to stabilize my back – PDF
Self management of shoulder disorders Part 1 – PDF
Self management of shoulder disorders Part 2 – PDF
Self management of shoulder disorders Part 3 – PDF
Exercises for anterior knee pain – PDF
The New Abds – PDF
Scapular Stabilization Exercises – PDF
Plank-to-push-up – PDF
Functional Training
Functional fitness training Part 2 – PDF
Balance Sensory Motor Training – PDF
Balance Sensory Motor Training 2 – PDF
One Leg Standing Balance Eyes Open-good illustration – PDF
One Leg Standing Balance Eyes Closed-good illustration – PDF
Squats and Lunges for Core Stability – PDF
Functional Abdominal Training Transverse Plane – PDF
Functional Core Workout – PDF
Functional Reach – PDF
Functional Training of the Gluteal Muscles – PDF
The ABC’s of movement literacy – Polymetrics – PDF
Bretzell (Classic) – YouTube Video
Bretzell 2.0 – YouTube Video
Neck Exercises
Neck and Posture Improvement Exercises – Vimeo Video
Exercise for Pinched Nerve, Neck Pain- McKenzie Method – YouTube Video
Cervical Towel Traction – YouTube Video
Neck Motor Control Part 1, Part 2, Part 3 – YouTube Videos
Shoulder Exercises
Rehabilitating Rotator Cuff Impingment Syndrome – PDF
The Tea Cup – YouTube Video
The Shoulder Clock – Website Video
Exercise The Opposite Side (Shoulder) – YouTube Video
5 frozen shoulder exercises – YouTube Video
Home Exercises for the Unstable Shoulder – University of Washington Medicine Website Videos
Managing The Frozen Shoulder Ebook – PDF
General Shoulder Stabilisation Taping Technique – YouTube Video
Elbow Exercises
Elbow Mobility – YouTube Video
Tennis Elbow Exercise – Eccentric Wrist Extension With Elbow Flexion – YouTube Video
Wrist Exercises
Carpal Tunnel Syndrome Exercises – PDF
Carpal Tunnel Syndrome Exercises – PDF from the Journal of Hand Therapy
Carpal Tunnel Tendon Stretch and Nerve Gliding – YouTube Video – Fitzmaurice Hand Institute
Carpal Tunnel Nerve Gliding – YouTube Video – Leo Rozmaryn MD, Orthopedic Surgeon
Carpal Tunnel Syndrome – Median Nerve Gliding – YouTube Video
Hip
Hip Airplane Progressions – YouTube Video
Can’t Touch Your Toes? Find and Fix the Root of the Problem – Webpage and Videos
Toe Touch Progression – Gray Cook Website and Videos
Restricted Hip Mobility: Clinical Suggestions For Self-Mobilization and Muscle Re-Education – PubMed Full Text Article
Hip Pain – How Do I Get Back To My Activities With Physical Therapy Exercises
Knee
10 Exercises for Arthritis of the Knee – Medical News Today Website
American Academy of Orthopedic Surgeons Knee Conditioning Program – PDF – American Academy of Orthopedic Surgeons Website
Knee Pain Safely Strengthening Your Thigh Muscles JOSPT2014 – PDF – Journal of Orthopedic and Sports Physical Therapy
Video – McConnell Taping for Patellofemoral Syndrome (Do it yourself) – YouTube Video
Video – McConnell Taping for Patello femoral Knee Pain – YouTube Video
Mulligan Taping Technique for Knee Tracking Part 1 – YouTube Video
Mulligan Taping Technique for Knee Tracking Part 2 – YouTube Video
Gray Cook, P.T. Reviews Taping and Follow up Exercises – YouTube Video
Taping for lateral knee pain (tibiofibular joint) – YouTube Video
Buy Hypafix Tape on Amazon Taping (2 in. x 10 yards) – Amazon Website
Cover-Roll Stretch 4″ x 10 Yards – Amazon Website
Cover-Roll Stretch 2″ x 10 yards – Amazon Website
Buy Leukotape on Amazon for Taping (1.5 in. x 15 yards) – Amazon Website
The Knee Terminator – The Edge Mobility Website
Ankle
Ankle Range of Motion Exercises – Z-Health Website
Mulligan’s Taping for Posterior Glide of Talus – YouTube Website
Mulligan Taping Techniques : Inversion Ankle Sprain – YouTube Website
Foot
Short Foot – Strengthening Intrinsic Muscles of the Foot – YouTube Video
Short Foot Janda – YouTube Video
Short Foot with Queing – YouTube Video
Short Foot Progressions – YouTube Video
Taping the foot for pronation (plantar fascitis) – YouTube Video
Plantar Fascitis -Spread Your Toes – YouTube Video
Plantar Fascitis – Strength Training Improves Outcomes – Running Physio Webpage
The Ideal Stretching Routine for Managing Plantar Fasciitis
Exercises For Bunions – PDF
Posture Exercises
5 Exercises To Combat The Negative Effects of Bad Posture – National Academy of Sports Medicine (NASM) Website
Posture Exercises on a Foam Roll – PDF
Wall Angels – YouTube Video
Standing “Y-T-A” – YouTube Video
For Overall Health
Turbulence Training 4-Week Program – PDF
Foundation Exercises: Dr. Eric Goodman
Foundation Training – YouTube Video
IMPORTANT NOTE: Exercise – like any therapy – is not without its risks. These, or any other exercise programs, may result in pain or injury. To reduce your risk of injury, consult your regular doctor, chiropractor, or physical therapist before beginning this exercise program. The advice shown is not intended as a substitute for a medical consultation. Broussard Clinic of Chiropractic and the Los Angeles Sports and Spine Center disclaim any liability from and in connection with these exercises. As with any exercise program, if at any point during your routine you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.