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Ergonomics >>     Exercises>>     Condition specific advice sheets>>

         Exercises

• Abdominal Exercise Exercises for the stomach muscles.

• Calf Stretches
  The calves give spring in the step but when they are too tight they can also cause problems to the gait and higher up in the body.

• Core Stability
  This is a collection of exercises which all are targeting the deeper muscles of the body that provides stability for all activity.

• Home Stretch Regime
  General stretches for overall flexibility of the low back and legs.

• Leg Side Lifts
  Exercise for strengthening the abductor muscles of the hip and a good preparation for the side-bridge exercise.

• Lower Trapezius Progression
  The lower trapezius muscle is often de conditioned in chronic neck and shoulder problems.

• Multifidus
  This muscle – situated deep in the back – is very important for the correct movement patterns and stability to be established in the low back.

• Neck Isometrics Exercises
  Exercise for the neck to establish a more normal tone of the supporting muscles.

• Piriformis Stretch
  This muscle is a rotator of the thighbone but its significance in most people is a major cause of ‘sciatica’.

• Plank
  Strengthening the stability of the stomach and back muscles.

• Return to Running
  Returning to running activities after a long-lasting injury is best done in an ordered fashion.

• Round Shoulders
  This is an intricate postural response to a gradual and chronic de conditioning of the neck and shoulder girdle. This is how to reverse the process.

• Round Shoulders
  Rationale for this postural deterioration as well as a suggested exercise (Low Trapezius Progression)

• Shin Splint Stretch
  By relaxing the muscles in the front of the lower the leg the shin splint lesion is more likely to resolve.

• Shoulder Roll
  This exercise aims to loosen up the lower neck and shoulder girdle.

• Superman
  This exercise is one of the safest to strengthen the neck and upper back.

• Supine Bridge
  Strengthens and coordinates the relationship between the back and buttock muscles.

• Transverse Abdominal Suck
  Teaches the awareness of engaging the transverse abdominal muscles.

• Wobble Board Instructions
  Wobble boards are important in rehabilitation especially of leg injuries