Dunsborough Physio Exercises
At Dunsborough Physiotherapy Centre our highly skilled physiotherapists will not only assess and treat your condition, but also supply you with a relevant evidence-based physio rehabilitation program. Below are some of the more common exercises our physios prescribe. Ask your physiotherapist at Dunsborough Physio Centre which of these exercises may be appropriate for you, and receive guidance re: repetitions, resistance, stretch hold times and correct technique.
As a general rule, exercises involving stretching of a muscle should be held for longer periods (30 seconds). Exercises focussing on strength are generally repeated 10-20 times with or without holds. 3-5 sets of 10-20 repetitions daily are often encouraged at Dunsborough Physiotherapy Centre. Recovery time between strenthening sets should be around 30 seconds.
Remember to speak to one of our Dunsborough Physio team members before embarking on the exercises offered below.
As a general rule, exercises involving stretching of a muscle should be held for longer periods (30 seconds). Exercises focussing on strength are generally repeated 10-20 times with or without holds. 3-5 sets of 10-20 repetitions daily are often encouraged at Dunsborough Physiotherapy Centre. Recovery time between strenthening sets should be around 30 seconds.
Remember to speak to one of our Dunsborough Physio team members before embarking on the exercises offered below.
Lumbar / Thoracic Spine Flexibility Exercises - Dunsborough Physiotherapy Centre
 Lumbar Rotation
Lumbar Rotation
Lying on your back with your knees bent, gently move your knees side-to-side.  Lumbar Extension Push-Up
Lumbar Extension Push-Up
Lying face down, slowly raise up and arch your back straightening your elbows. Leave your hips on the ground.  Lumbar Side-Flexion
Lumbar Side Flexion
While on your hands and knees in a crawl position, side bend your trunk and head to one side until a stretch is felt.  Lumbar Cat / Camel
Lumbar Cat / Camel
Whilst on your hands and knees raise up your back, arching it towards the ceiling. Next return to a lowered position and arch your back in the opposite direction (towards the floor). |
 Lumbar Extension
Lumbar Extension (Prone on Elbows)
Lying face down, slowly raise up and prop yourself up on your elbows.  Lumbar Flexion
Lumbar Flexion
While Lying on your back, hold your knees and gently pull them up towards your chest.  Lumbar Flexion Angry Cat
Lumbar Flexion Angry Cat
Whilst on hands and knees, draw up your spine to arch your back.  Prayer Stretch
Prayer Stretch
Whilst on hands and knees, slide your hands forward along the floor lowering your chest to the floor. At the same time slowly lower your buttocks towards your heels until a stretch is felt along your back and or buttocks. |
 Pelvic Wall Shift
Pelvic Wall Shift
While standing next to a wall, place your arm on a wall. Your other arm should be rested on your side as shown. Lean your waist and glide your pelvis towards the wall.  Quadratus Lumborum Stretch
Quadratus Lumborum Stretch
Whilst lying on your back, cross one leg on top of your knee as shown. Next, slowly lower your knees down towards the ground on the side which has the leg uppermost. |
 Lumbar Extension
Lumbar Extension (Standing)
While standing, place your hands on your hips and lean back to arch your back.  Lumbar Flexion - Seated
Seated Lumbar Flexion
While sitting in a chair, slowly bend forward and reach your hands for the floor. Bend your trunk and head forward and down. |
 Thoracic Extension
Thoracic Extension
While sitting in a chair, lean backwards over a rolled up towel against the back rest. |
 Thoracic Side-Flexion
Thoracic Side Flexion
While on your hand and knees in a crawl position, slowly lower your buttocks towards your feet. Also, lower your chest towards the floor as you reach out towards the side. |
 Thoracic Flexion
Thoracic Flexion
While sitting in a chair with your arms crossed across your chest, curl forward through your mid back. |
 Thoracic Rotation
Thoracic Rotation - Sitting
Cross your arms over your chest, then twist your trunk to the side and hold. |
 Thoracic Side-Flexion Standing
Thoracic Side Flexion - Standing
Step forward with one leg and hold this position. Next, raise up your arm overhead and side bend to the opposite side until a stretch is felt along the side of your body. |
 Thoracic Rotation - Lying
Thoracic Rotation - Lying
While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotated your spine. Your arms and head should be rotating along with the spine as shown. Follow your hand with your eyes. |
Cervical Flexibility Exercises - Dunsborough Physio Centre
 Chin Retraction
Chin Retraction (Supine)
Tuck your chin in, flattening your neck back into the towel. |
 Chin Retraction
Chin Retraction (Upright)
Slowly draw your chin back so that your ears line up with your shoulders. |
 Cervical Rotation
Cervical Rotation
Turn your head to one side as far as you can and then use your same-side-hand to assist in turning the head further for a gentle stetch. |
 Cervical Side Flexion
Cervical Side Flexion
Tilt your head to the side (ear to shoulder) making sure to keep your eyes and nose pointed straight ahead. |
 Towel Cervical Extension
Cervical Extension (Guided)
Position a small hand towel behind the neck, holding the ends of the towel forward as shown. Next, extend your neck back and upwards as if looking up to the ceiling. Then, return to starting position. Your hands should follow your eyes during the movement. |
 Upper Trapezius Stretch
Upper Trapezius Stretch
Place one hand behind your back and gently draw your head towards the opposite side with the help of your other arm. |
 Levator Scapulae Stretch
Levator Scapulae Stretch
Place the arm on the affected side behind your back and use your other hand to draw your head downward and towards your armpit.  Cervical Rotation (Guided)
Cervical Rotation (Guided)
Start with a small hand towel positioned behind the neck, holding the ends of the towel forward as shown. Next, rotate your head to one side; then return to starting position. Your hands should follow your eyes during the movement. |
 Chest Stretch
Chest Stretch - Doorway
While standing in a doorway, place your arms up on the door jam. Slowly walk forward through the doorway until a stretch is felt along the front of your chest and/or shoulders. Slide your hands further up the door jam to alter the stretch. |
Upper Limb Flexibility Exercises - Dunsborough Physiotherapy Centre
Upper Limb Nerve Stretches
 Median Nerve Glide 1
Median Nerve Glide 1
Start with your arm hanging away from your side with your elbow straight and palm facing forward. Next, bend your wrist back as you side bend your head towards the target arm as shown. Next, bend your wrist forward as you side bend your head away from the target arm. Your other hand keeps the shoulder depressed. |
 Median Nerve Glide 2
Median Nerve Glide 2
Start with your arm up and out to the side with a straight elbow as shown. Your palm should be facing upwards. Next, bend your wrist upwards as you side bend your head away from the target arm as shown. Then, bend your wrist downward as you side bend your head towards the target arm. |
 Radial Nerve Glide
Radial Nerve Glide
Start with your arm hanging down at your side with your elbows straight and palm facing back. Next, bend your wrist back as you side bend your head towards the target arm as shown. Next, bend your wrist forward as you side bend your head away from the target arm. Your other hand keeps the shoulder depressed. |
 Ulnar Nerve Glide
Ulnar Nerve Glide
Start with your arm up and out to the side with a bent elbow as shown. Your palm should be facing out to the side. Next, bend your wrist away and towards you as shown. Your other hand keeps the shoulder depressed. |
Shoulder Flexibility Exercises
 Shoulder External Rotation
Shoulder External Rotation (Table)
While sitting, rest your forearm on a table and lean forward until a stretch is felt. |
 Shoulder Pendular Exercises
Pendular Shoulder Circles
Gently swing your arm in circles. Your injured arm should be fully relaxed. Lean your trunk forward towards the floor to increase the stretch. |
 Shoulder External Rotation
Broomstick External Rotation
Lying on your back and holding a broomstick with your elbow by your side, (palm faces up on the injured side and palm face down on the uninjured),: push the broomstick out to the side and let your injured shoulder roll outward (open the gate). |
 Shoulder Flexion
Table Shoulder Flexion Slide
Sitting in a chair, rest your injured arm on a table and gently slide it forward and then back. |
 Shoulder Flexion
Shoulder Flexion - Supine
While lying on your back with your arm at your side, grasp your affected arm and slowly raise it up upwards and towards overhead. Your affected arm should be relaxed and your other arm performing the work. |
 Shoulder Pulley Flexion
Shoulder Pulley Flexion
Using door pulleys and facing away from the door, slowly pull down with your unaffected arm so that your affected arm raises forward and up without effort. Your affected arm should be relaxed. The unaffected arm does the work. |
 Shoulder Flexion - Broomstick
Shoulder Flexion - Broomstick
In standing, hold a broomstick with both arms, (palms up). Raise up the broomstick allowing your unaffected arm to provide most of the effort. |
 Shoulder Abduction - Broomstick
Shoulder Abduction - Broomstick
While holding a broomstick (palm facing up on the injured side and palm face down on the uninjured side), slowly raise up your injured arm to the side. |
 Shoulder Horizontal Flexion
Arm Across Chest Stretch
Grasp your elbow and gently pull it across the front of your body.  Wall Walking
Wall Walking
Place your affected hand on the wall with the palm facing the wall. Next, walk your fingers up the wall; then slide your hand back down the wall to the starting position.  Triceps Stretch
Triceps Stretch
With your affected elbow bent and shoulder raised, use your other hand and gently push your affected elbow back over your head until a stretch is felt. |
 Hand Behind Back Stretch
Hand Behind Back Towel Stretch
Gently pull up your affected arm behind your back with the assistance of a towel  Shoulder Internal Rotation
Shoulder Internal Rotation (Sidelying)
Start by lying on your side with the affected arm on the bottom.Your affected arm should be bent at the elbow and forearm pointed upwards towards the ceiling as shown.Next, use your unaffected arm to gently draw your affected forearm towards the table or bed. |
Elbow and Wrist Flexibility Exercises
 Elbow Extension
Elbow Extension
Place your elbow on the edge of a table and use your other hand to press it into a more straightened position.  Forearm Supination
Forearm Supination
Grasp your wrist as shown and gently turn your affected wrist towards palm face up. Keep your elbow bent and by the side of your body. For extra stretch you can use a wooden spoon held on the affected side.  Wrist Extension / Flexion
Wrist Extension / Flexion
Bend your wrist up / down as shown, keeping your forearm rested flat on your thigh. |
 Elbow Flexion
Elbow Flexion
Place your elbow on a table and use your other hand to bend it into a more bent position.  Forearm Pronation
Forearm Pronation
Grasp your wrist as shown and gently turn your affected wrist towards palm face down. Keep your elbow bent and by the side of your body. For extra stretch you can use a wooden spoon held on the affected side.  Wrist Radial / Ulnar Deviation
Wrist Radial / Ulnar Deviation
Bend your wrist upward / downward with your thumb facing up. |
 Wrist Extensor Stretch
Wrist Extensor Stretch
Use your unaffected hand to bend the affected wrist down as shown. Keep the elbow straight on the affected side the entire time. |
 Wrist Table Extension
Wrist Table Extension
Place your hands on a table with elbows in a straightened position. Next, lean some of your body weight into your arms and gently rock forward and back. |
 Prayer Stretch
Wrist Extension Prayer Stretch
Place the palms of your hands together to stretch the wrist as shown.  Reverse Prayer Stretch
Wrist Flexion Reverse Prayer Stretch
Place the back of your hands together to stretch the wrist as shown. |
 Wrist Flexor Stretch
Wrist Flexor Stretch
Use your unaffected hand to bend the affected wrist up as shown. Keep the elbow straight on the affected side the entire time. |
Lower Limb Flexibility Exercises - Dunsborough Physiotherapy Centre
 Slump Stretch
Slump Stretch
Sit up straight in a chair or on the edge of a bed, with your hands resting behind your bottom. Next, extend your knee and hold this position. Now, pull your toes back and hold. Slump through the trunk, lowering your forehead to your knee for increased stretch.  Hip Flexion
Hip Flexion - Supine
While Lying on your back, hold your knee and gently pull it up towards your chest.  Glut Max Stretch
Glut Max Stretch
While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder.  Piriformis Stretch
Piriformis Stretch - Supine
While lying on your back with both knees bent, cross your affected leg over the other knee. Next, hold your unaffected thigh and pull it up towards your chest until a stretch is felt in the buttock.  Hip Flexor Stretch
Hip Flexor Stretch - Kneeling
While kneeling, lean forward and bend your front knee until a stretch is felt along the front of the other hip / thigh (keep your bottom tucked in).  Short Adductor Stretch
Butterfly Stretch (Short Adductors)
While in a sitting position, bend your knees and place the bottom of your feet together. Next, slowly let your knees lower towards the floor until a stretch is felt in the inner thighs.  Figure 4 Hip Stretch
Figure 4 Hip Stretch
While lying on your back with one knee bent, slowly lower your knee to the side as you stretch the inner thigh/hip area.  ITB Stretch (Ballerina Stretch)
ITB Stretch (Ballerina Stretch)
In a standing position, cross the affected leg behind your unaffected leg. Next, with your arm over head, lean to the side (towards the unaffected leg).  Seated Knee Extension
Knee Extension - Seated
While seated, prop your foot up on another chair and allow gravity to stretch your knee towards a more straightened position. Lean on your thigh for a stronger stretch.  Prone Knee Flexion (Belt)
Prone Knee Flexion (Belt)
Start by lying on your stomach with a belt / bed sheet looped around your affected side ankle. Next, use the belt to bend the knee until a stretch is felt.  Heel Slides
Heel Slide (Knee Flexion)
While in a sitting position, place a small hand towel under your heel. Next, loop a belt / towel around your foot and slide your foot towards your buttock. Hold a gentle stretch and then return back to original position.  Hamstring Stretch (Towel)
Hamstring Stretch (Towel)
While lying down on your back holding a towel in both hands, hook the towel under your foot and raise your leg, straightening your knee until a stretch is felt.  Lower Limb Neural Stretch
Lower Limb Neural Stretch
Loop a belt around your foot. While lying on your back lift the leg up keeping your knee straight. Now inwardly rotate the leg and bring across the midline, keeping your toes pulled back.  Prone Knee Hang
Prone Knee Hang
While lying on your stomach, allow your leg to hang off the end of a table/bed. Position yourself so that your knee cap is just over the end of the table/bed. Add an ankle weight for increased stretch.  Gastrocnemius Stretch
Gastroc Stretch - Standing
While standing and leaning against a wall / table, place one foot back behind you and bend the front knee until a gentle stretch is felt at the back of the straight leg.  Gastroc Stretch - Seated
Gastroc Stretch - Seated
While sitting, loop a towel around your foot. Gently pull your ankle back until a stretch is felt along the back of your lower leg.  Ankle Pumps
Ankle Pumps (Plantar / Dorsi Flexion)
Bend your foot up and down at your ankle joint as shown. |
 Piriformis Stretch - Seated
Piriformis Stretch - Seated
While sitting in a chair, cross your affected leg on top of the other as shown. Next, gently lean forward until a stretch is felt in the buttock region of the crossed leg.  Hip Flexor Stretch - Supine
Hip Flexor Stretch - Supine
While lying on a table or high bed, let the affected leg lower towards the floor until a stretch is felt along the front of your thigh. Now, slowly bend your affected knee to add more stretch, grasping your opposite knee and pulling it towards your chest.  Rectus Femoris Stretch
Rectus Femoris Stretch
In standing, place the front of your foot on a chair behind you. Slowly squat on your front leg, allowing your other knee to bend until a stretch is felt in the front of that thigh.  ITB Stretch - SideLying
ITB Stretch - SideLying
Start by lying on your side with your back near the edge of the bed or table. Your affected leg should be uppermost. Next, let the top leg lower behind you as you maintain an extended knee as shown.  Long Adductor Stretch - Supine
Long Adductor Stretch - Supine
While lying on your back, slowly bring your leg out to the side and hold. Keep your knee straight the entire time.  Long Adductor Stretch - Standing
Long Adductor Stretch - Standing
Start in a standing position with feet spread wide apart. Next, slowly bend your knee to allow for a gentle stretch of the opposite inner thigh.  ITB Stretch
ITB Stretch - Standing
In a standing position, cross the affected leg behind your unaffected leg. Push your hip out to the afected side and lean your trunk to the unaffected side. For a stronger stretch reach up and across with your arm (affected side).  Quad Stretch - Standing
Quad Stretch - Standing
While in a standing position, bend your knee back behind and hold your ankle / foot to create a stretch in the front of the thigh.  Hamstring Stretch - Supine
Hamstring Stretch - Supine
While lying on your back, raise up your leg and place both hands behind the the back of your knee until a stretch is felt.  Heel Slides (Active Assisted)
Seated Heel Slide Active Assisted (Knee Flexion)
While seated, slide your heel towards your buttock with the assistance of the unaffected leg.  Supine Heel Slides
Supine Heel Slide (Knee Flexion)
Lying on your back with knees straight, slide the affected heel towards your buttock as you bend your knee. Hold a gentle stretch in this position and then return to start position.  Seated Heel Slides
Seated Heel Slide (Knee Flexion)
While in a seated position place your foot on top of a small towel. Then, slowly slide your foot closer towards you. Hold a gentle stretch and then return foot forward to original position.  Soleus Stretch
Soleus Stretch - Standing
While standing and leaning against a wall, place one foot back behind you and bend the front knee until a gentle stretch is felt in the bent back leg / achilles.  Soleus Stretch - Seated
Soleus Stretch - Seated
While sitting, loop a towel around your foot. Gently pull your ankle back until a stretch is felt along the back of your lower leg. Your knee should remain slightly bent during the stretch.  Ankle Inversion / Eversion
Ankle Inversion / Eversion (Side Lying)
Start by lying on your side with the affected ankle on top / off the edge of the bed or table. Next, move your foot upwards towards the ceiling and then lower as shown.  Ankle Eversion
Ankle Eversion - Passive (Seated)
While seated, cross your legs so that the affected leg is on top. Next, hold your foot and push downward until a stretch is felt along the inner side of your ankle.  Ankle Inversion
Ankle Inversion - Passive (Seated)
While seated, cross your legs so that the affected leg is on top. Next, hold your foot and pull upwards until a stretch is felt along the side of your ankle. |
Upper Limb Strengthening Exercises - Dunsborough Physio Centre
 Upper Limb Weight Shift - Forward / Back
Upper Limb Weight Shift (Forward / Back)
While on your hands and knees, lift up one arm so that you are supporting yourself with one arm and your legs. Now, shift your weight forward and then back. If too difficult leave both hands on the floor. |
 Upper Limb Weight Shift - Side to Side
Upper Limb Weight Shift (Side to Side)
While on your hands and knees, lift up one arm so that you are supporting yourself with one arm and your legs. Now, shift your weight side-to-side. If too difficult leave both hands on the floor. |
 Weighted Shoulder Circles
Weighted Shoulder Circles
Lying on your back, holding a weight, straighten your arm towards the ceiling. Next, move your arm in small circles in a clock-wise direction. After a few seconds, reverse the direction (counter-clockwise). Change directions every few seconds. |
 Wall Push-Ups
Wall Push-Ups
Standing at a wall, place your arms out in front of you with your elbows straight. Next, bend your elbows slowly to bring your chest closer to the wall pinching your blades together. To make this exercise harder do single arm, or push up off a table edge instead of the wall. |
Triceps Dips
With you hands rested on a table behind you, lower your body weight bending your elbows. Then straighten the elbows returning to the start position.  Scapular Retraction
Scapular Retraction
Draw your shoulder blades back and down.  Shoulder Internal Rotation
Shoulder Internal Rotation (Weighted)
Lie on your affected side and hold a weight with your elbow bent and rested near your side. Raise up your arm from the floor / bed surface towards the ceiling.  Prone Rows
Prone Rows (Weighted)
Lying face down with your elbows straight, slowly raise your arms upward while bending your elbows. Your elbows should be approximately 90 degrees away from your side. Pinch your shoulder blades back as you raise your arms. |
 Bicep Curls
Bicep Curl
With your arm at your side, draw up your hand by bending at the elbow. Keep your palm face up the entire time.  Elastic Band Rows
Elastic Band Rows
Holding an elastic band with both hands, draw back the band as you bend your elbows. Keep your elbows near the side of your body, pinching your blades together.  Shoulder External Rotation
Shoulder External Rotation (Weighted)
Lie on your side and hold a weight with your elbow bent and rested on your side. Next, rotate your forearm toward the ceiling.  Prone Shoulder External Rotation
Weighted Shoulder External Rotation (Prone)
Lie on your stomach and rest your upper arm on the table / bed with your hand hanging down towards the ground. Now rotate your forearm up towards the ceiling. |
 Bent Over Row
Bent Over Row
While standing, bend over and support yourself with your uninjured arm. With your affected arm starting at your side, raise up your arm as you bend your elbow. Pinch your shoulder blade as you raise the arm. |
 Serratus Anterior Strengthening
Serratus Anterior Strengthening (Weighted)
Lie on your back with your arms extended out in front of your body and towards the ceiling. While keeping your elbows straight, protract your shoulders forward towards the ceiling. Keep your elbows straight the entire time. |
 Lower Trapezius Strengthening
Lower Trapezius Strengthening - Prone
Lying face down with your arms overhead, raise your arms upward and off the surface towards the ceiling. Place a pillow under your chest, or take the arms out wider as required if you are having difficulty. |
 Mid Trapezius Strengthening
Mid Trapezius Strengthening - Prone
Lie face down with your elbows straight and arms out to the side (thumbs turned up). Slowly raise your arms towards the ceiling keeping your elbows straight. Pinch your shoulder blades together as you raise your arms. |
 Shoulder Elevated External Rotation - Elastic
Shoulder Elevated External Rotation - Elastic Band
Hold an elastic band with your arm up at 90 degrees away from your side and elbow bent to 90 degrees. Take the arm back as if preparing to throw a ball. Maintain your shoulder blade in a retracted and downward position the entire time. |
 Supraspinatus Strengthening
Supraspinatus Strengthening
While holding a weight with the thumb pointed downward, bring up your arm up from your side. Try to raise arm no higher than 60 degrees (not 90 degrees+ shown here). This can also be done using an elastic band for resistance. |
 Shoulder External Rotation - Elastic Band
Shoulder External Rotation - Elastic Band
While holding an elastic band at your side with your elbow bent, start with your hand near your stomach and then pull the band away (open the gate). Keep your elbow at your side the entire time. |
 Shoulder Internal Rotation - Elastic Band
Shoulder Internal Rotation - Elastic Band
While holding an elastic band at your side with your elbow bent, start with your hand away from your stomach, then pull the band towards your stomach (close the gate). Keep your elbow near your side the entire time. |
 Wrist Flexor Curls
Wrist Flexor Curls
Rest your forearm on your thigh or table and bend your wrist upwards with your palm face up as shown.  Wrist Extensor Curls
Wrist Extensor Curls
Rest your forearm on your thigh or table and bend your wrist upwards with your palm face down as shown.  Elastic Wrist Extension
Elastic Band Wrist Extension
Rest your forearm on your thigh or table. Next, while holding an elastic band, bend your wrist upwards with your palm facing down. |
 Forearm Pronation / Supination
Forearm Pronation / Supination
Slowly lower a hammer towards the inside and then outside of the body as shown.  Elastic Wrist Flexion
Elastic Band Wrist Flexion
Rest your forearm on your thigh. Next, while holding an elastic band, bend your wrist upwards with your palm facing up. |
Lower Limb Strengthening Exercises - Dunsborough Physiotherapy Centre
 Clam Shells (Glut Medius)
Clam Shells
While lying on your side with your knees bent, raise the top knee while keeping your feet together. Do not let your pelvis roll back during the lifting movement.  Elastic Band Hip Rotation
Elastic Band Hip Internal Rotation
Start in a seated position with a ball / towel between your knees and elastic band around your ankles. Squeeze the ball and sustain and hold. Next, tension the band as you move your feet apart from each other.  Hip Adductor Ball Squeeze
Hip Adductor Ball Squeeze
Place a rolled up towel, ball or pillow between your knees and press your knees together so that you squeeze the object firmly.  Hip Abduction - Standing
Hip Abduction (Standing)
While standing, raise your leg out to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Use your arms for support if needed for balance and safety.  Hip Extension
Hip Extension (Standing)
While standing, move your leg back as shown. Use your arms for support if needed for balance. |
 Bridging
Bridge (Double / Single)
Lying on your back with knees bent, slowly lift your bottom and hold. Now lift one leg off the floor and straighten your knee. Lower to start position and repeat raising alternate leg. Variation (Bridge Walking): once raising your bottom, take ten small steps out and ten steps back.  Reverse Clam Shells
Reverse Clam Shells
While lying on your side with your knees bent, raise your top foot towards the ceiling while keeping your knees together. Do not let your pelvis roll forward during the lifting movement.  4 Point Hip Extension
4 Point Hip Extension
Start in a crawl position and then raise your leg up behind you as shown. Keep your knee bent at 90 degrees the entire time.  Hip Hitches
Hip Hitches
While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side (don'tbend the knee). Then return the pelvis back to a level position.  Side Lying Hip Abduction
Hip Abduction (Side Lying)
While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. |
 Standing Hip Flexion
Hip Flexion (Standing)
While standing, draw up your knee, set it down and then alternate to your other side. Use your arms for support if needed for balance and safety.  Hip Adduction
Hip Adduction (Side Lying)
While lying on your side, slowly raise up the bottom leg towards the ceiling. Keep your knee straight. The top leg should be bent and your foot planted on the ground supporting your body. |
 Squat - Chair Guide
Squat - Chair Guide
Stand with feet shoulder width apart and in front of a chair that is facing you, bend your knees and lower your body towards the floor. The chair seat is a guide so that your knees do not pass over your toes.  Exercise Ball Single Leg Hamstring Curl
Exercise Ball Single Leg Hamstring Curls
While lying on the floor, place your heel on an exercise ball. Next, raise up your buttocks and then bend your knee to draw the ball towards your buttocks. |
 Fitball Wall Squats
Fitball Wall Squats
Lean your low back against an exercise ball on a wall. Your feet should be shoulder width apart. Next, slowly bend your knees and lower your buttocks towards the floor. Knees should bend in line with the 2nd toe and not pass the front of the foot.  Hamstring Curls - Fitball
Hamstring Curls - Fitball
While lying on the floor, place an exercise ball under the heels of your feet. Next, raise up your buttocks and then bend your knees to draw the ball towards your buttocks. Return to start position. |
 Straight Leg Raise
Straight Leg Raise
While lying or sitting, raise up your leg with a straight knee. Keep the opposite knee bent with the foot planted to the ground.  1/4 Squat
1/4 Squat
Start with your feet shoulder-width apart. Next, bend your knees to approximately 30 degrees of flexion to perform a mini squat as shown. Then, return to original position. Knees should bend in line with the 2nd toe and not pass the front of the foot. |
 Inner Range Quads
Inner Range Quads - Supine (VMO)
Place a rolled up towel or object under your knee and slowly straighten your knee as your raise up your foot (toes pulled back and turned to eleven or one o'clock).  Knee Extension
Knee Extension - Seated
While seated with your knee in a bent position, slowly straighten your knee as you raise your foot upwards as shown (toes pulled back and turned to eleven / one o'clock.  Wall Slides
Wall Slides
Leaning up against a wall or closed door, slide your body downward and then return back to upright position. (Toes should face eleven / one o'clock)  Prone Hamstring Curls
Hamstring Curls (Prone)
While lying face down, slowly bend your knee as you bring your foot towards your buttock. Add an ankle weight as appropriate.  IRQ - Ball Knee Extension
Inner Range Quads - Standing (Ball)
Start in a standing position with a ball behind your knee and against a wall. The knee should be partially bent. Next, press the back of your knee against the ball, straightening your knee.  Step Up / Down
Step Up / Down
While standing with both feet on the floor, step up a step with one leg. Return back towards the floor leading with the same leg. |
 Single Leg Squat
Single Leg Squats
Stand on one leg, resting your hands on a table. Bend your knee and lower your body towards the floor. Knee should not pass the front of your foot. Keep your kneecap in line with your second toe.  Standing Hamstring Curl
Standing Hamstring Curls
While standing, bend your knee so that your heel moves towards your buttock.  Hamstring Kick and Catch
Hamstring Kick and Catch
While standing, bend your knee taking your heel towards your bottom. Next, kick your foot towards the ground without letting your knee fully straighten.  Single Leg Dead Lift
Single Leg Dead Lift
Stand and balance on one leg. Next, lean forward towards touching the floor as you extend and lift your leg behind your body. Return to starting position and repeat.  Lunge
Lunge / Lunge Slide
Stand with your feet shoulder-width-apart. Next, take a step forward and allow your front knee to bend. Then, return to original position. Do not let your knee-cap pass your toes. Lunge Slide (variation) - place a hand towel under the lead leg and lunge forward sliding the foot along the ground, then slide back. |
 Double Heel Raise
Double Heel Raises (Step)
While standing on the edge of a step with your heels off the back edge, raise up on your toes as you raise your body upward, and then lower as shown. |
 Single Heel Raise
Single Heel Raises (Step)
Stand on the edge of a step with your heel off the edge. Next, raise your heel and then lower. |
 Ankle Inversion - Elastic Band
Ankle Inversion - Elastic Band
While seated, cross your legs and loop an elastic band around your affected foot. Now hook the elastic under your opposite foot and take the band up to your hands. Next, draw your foot inward, keeping your heel in contact with the floor the entire time.  Ankle Dorsiflexion - Elastic Band
Ankle Dorsiflexion - Elastic Band
While seated, loop an elastic band around your foot. Tie the other end of the elastic band onto a secure surface / object. Draw your foot upward. Be sure to keep your heel in contact with the floor the entire time.  Foot Intrinsics - Towel Curls
Foot Intrinsics - Towel Curls
While seated, place your foot on a towel and draw it back towards you scrunching your toes. Be sure to keep your heel in contact with the floor the entire time. |
 Ankle Eversion - Elastic Band
Ankle Eversion - Elastic Band
Loop an elastic band around your affected foot. Now hook the elastic under your opposite foot and take it up to your hands. Next, draw the band outwards to the side keeping your heel in contact with the floor the entire time.  Ankle Plantarflexion - Elastic Band
Ankle Plantarflexion - Elastic Band
While seated, loop an elastic band around your foot. Hold the other end of the elastic band in your hands. Press your foot downward and forward. Be sure to keep your heel in contact with the floor the entire time. |
Pilates Core Strengthening Exercises - Dunsborough Physio Centre
The following physio exercises are designed to strengthen core muscle groups which improve stability around the spine, and shoulder / pelvic girdles. These core muscle groups (such as transversus abdominis, internal and external obliques, and mulifidus) are designed for endurance work, not power and therefore should be trained accordingly. When training these muscle groups aim for longer holds. Start with shorter holds (10 seconds) and build up to longer holds (30 seconds+) over time. Make sure you are not having to hold your breath during core strengthening: this means the activity may be too difficult and will be loading inappropriate muscle groups......try an easier exercise instead.
At Dunsborough Physiotherapy Centre we have access to Real-Time Ultrasound: this is a great technology which allows us to watch your core muscle groups working on screen. I recommend all those embarking on a core strengthening / conditioning program to receive training via Real-Time Ultrasound to ensure they are properly engaging their core muscle groups during exercise. Contact us at Dunsborough Physio Centre for more info.
At Dunsborough Physiotherapy Centre we have access to Real-Time Ultrasound: this is a great technology which allows us to watch your core muscle groups working on screen. I recommend all those embarking on a core strengthening / conditioning program to receive training via Real-Time Ultrasound to ensure they are properly engaging their core muscle groups during exercise. Contact us at Dunsborough Physio Centre for more info.
Pilates Core Exercises - Fit-Ball
 Fitball Alt Arm / Leg
Exercise Ball Seated Alternate Arm / Leg
While seated on an exercise ball, raise one leg and opposite arm. Return limbs back down and then raise the opposite side. |
 Fitball Marching
Exercise Ball Marching
While seated on an exercise ball, slowly raise a foot up off the floor. Return and then lift the opposite side. |
 Fitball Trunk Rotation
Exercise Ball Trunk Rotation
While lying on your back with an exercise ball under your lower legs, slowly roll the ball side to side to gently rotate your back. |
 Fitball Bridge
Exercise Ball Bridge
Start in a seated position on the ball. Now slowly walk your feet forward so that the ball is on your upper back. Keep your buttocks and pelvis up off the ball and straight with your thighs. |
 Fitball Single Leg Bridge
Exercise Ball Single Leg Bridge
Keep your buttocks and pelvis up off the ball and straight with your thighs. Next, raise up one leg so that you straighten your knee in the air. Return it back to the floor and then switch to raise up the other side. |
 Fitball Floor Bridge
Exercise Ball Floor Bridge
While lying on the floor, place an exercise ball under your lower legs and then raise up your buttocks. |
 Fitball Floor Bridge (Alt Leg)
Exercise Ball Floor Bridge (Alternate Leg)
While lying on the floor, place an exercise ball under your lower legs and then raise up your buttocks. While holding this position raise up a leg off the ball towards the ceiling then lower back to the ball and alternate to lift the other leg. |
 Fitball Prone Roll Out
Exercise Ball Prone Roll Out
Kneel with an exercise ball in front of you. You should be flexed at hips and your elbows propped on the ball. Next, slowly lean forward and allow the ball to roll forward up your arms while maintaining a tight and neutral spine. Now roll Back to starting position. |
 Fitball Plank
Exercise Ball - Plank
While kneeling on the floor with an exercise ball in front of you, place your elbows and hands on the ball and lift your body up. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop.  Fitball Prone Alt Leg
Exercise Ball Prone Alt Leg
While lying face down over a ball, support your self with your arms and legs. Next slowly raise up a leg. Return leg back to floor and then raise up the other leg. |
 Fitball Prone Alt Arm
Exercise Ball Prone Alternate Arm
While lying face down over a ball, support your self with your feet and hands. Next, slowly raise up one arm. Return arm back to floor and then raise up the other arm.  Fitball Prone Alt Arm / Leg
Exercise Ball Prone Alt Arm / Leg
While lying face down over a ball, support your self with your feet and hands. Next, slowly raise up one arm and opposite leg. Return arm and leg back to floor and then raise up the opposite arm/leg. |
Pilates Core Exercises - Floor-Based
 Pelvic Tilt
Pelvic Tilt
While lying on your back, use your stomach muscles to press your spine downwards towards the ground. Do not hold your breath. |
 Isometric Hip Flexion
Isometric Hip Flexion
While lying on your back, raise up a knee into and press it into your hands. Stabilise your spine by bracing your abdominal muscles. Do not hold your breath. |
 Core Knee Fallout
Core Knee Fall Out
While lying on your back with both knees bent, stabilise your spine by bracing your abdominal muscles. Hold this contraction as you slowly lower one knee to the side. Your pelvis should not move. |
 Core Heel Slide
Core Heel Slide
While lying on your back with your knees bent, slowly slide your heel foward on the floor/bed and then slide it back. Stabilise your spine by bracing your abdominal muscles. |
 Core Marching
Core Marching - Supine
While lying on your back with your knees bent, slowly raise up one foot a few cms and then set it back down. Next, perform on your other leg. Stabilise your spine by bracing your abdominal muscles. |
 Core Single Leg Extension
Core Single Leg Extension
While lying on your back with knees bent, straighten out one knee while keeping the leg off the ground. Hold and then return to original position. Next, perform on the other leg. Stabilise your spine by bracing your abdominal muscles. |
 Core Bicycle
Core Bicycle
While lying on your back with your knees bent, raise up both feet and straighten one out in front of you. Then return the leg back and straighten the other. Stabilise your spine by bracing your abdominal muscles. |
 Dead Bug
Dead Bug
While lying on your back with your knees bent, slowly raise up one foot and opposite arm. Return to starting position and then repeat on the opposite side. Stabilise your spine by bracing your abdominal muscles. |
 Single Leg Bridge
Single Leg Bridge
While lying on your back with your knees bent, extend one knee as shown. Next, raise your buttocks off the floor/bed. Stabilise your spine by bracing your abdominal muscles. |
 Prone Alternate Arm / Leg
Prone Alternate Arm / Leg
While lying face down slowly raise up an arm and opposite leg. Slowly lower and then raise the opposite side. Stabilise your spine by bracing your abdominal muscles. |
 Sit Up - Obliques
Sit Up - Obliques
While lying on the floor with your knees bent, slowly raise up and to the side so that your shoulder blade clears off the floor. Keep your arms folded across your chest. |
 Sit Up
Sit Up
While lying on your back with your arms crossed over your chest, partially curl up your trunk and lift your shoulder blades off the ground, then slowly return to lying down position. |
 4 Point Alternate Arm
4 Point Alternate Arm
While in a crawling position, slowly raise up an arm out in front of you. Stabilise your spine by bracing your abdominal muscles. |
 4 Point Alternate Leg
4 Point Alternate Leg
While in a crawling position, slowly raise your leg back behind you as you straighten your knee. Stabilise your spine by bracing your abdominal muscles. |
 4 Point Alternate Arm / Leg
4 Point Alternate Arm / Leg
While in a crawling position, slowly raise your leg and opposite arm upwards. Your arm and leg should be fully out-stretched. Stabilise your spine by bracing your abdominal muscles. |
 Plank
Plank
While lying face down, lift up onto your elbows and toes. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop. Stabilise your spine by bracing your abdominal muscles. |
 Plank Alternate Arm / Leg
Plank Alternate Arm / Leg
While lying face down, lift your body up coming onto your elbows and toes. Next, lift up one arm and opposite leg. Return to original position and then perform with the other arm and leg. Stabilise your spine by bracing your abdominal muscles. |
 Side Plank
Side Plank
While lying on your side, lift your body up coming up onto your elbow and feet. Try to maintain a straight spine. Stabilise your spine by bracing your abdominal muscles. If too difficult come up onto your elbow and bent knees (rather than elbow and feet). |
 Plank Rotation
Plank Rotation
Hold a plank position in full elbow extension position with your legs spread apart as shown. Next, lift one arm up and behind you as you rotate your trunk and head in the same direction. Return and repeat on the other side. |
 Side Plank Hip Abduction
Side Plank with Hip Abduction
While lying on your side, lift your body up on your elbow and feet. Next, slowly raise up the top most leg upwards, then return. Maintain a straight spine. If too difficult come up onto your elbow and bent knees (rather than elbow and feet). Raise your top bent leg upward, then lower. |
Foam Roller Exercises - Dunsborough Physio Centre
 Foam Roller - Back Roll
Foam Roller - Back Roll
Start by lying on your back with a foam roller under your back. Place your hands on your stomach and then slowly roll forward and back across your back using your legs. |
 Foam Roller - Standing Back Roll
Foam Roller - Standing Back Roll
Stand with a foam roller resting on a wall behind your back. Slowly perform mini-squats and allow the foam roller to roll up and down your back for a self massage. |
 Foam Roller - Chest Stretch
Foam Roller Chest Stretch
Lie down on a foam roller running legth-wise along your spine. Allow your arms to drop towards the floor with your elbows bent and 90 degrees away from your side as shown. Hold for a gentle stretch across your chest and through your mid-back. |
 Foam Roller - ITB
Foam Roller - Iliotibial Band
Start on your side with a foam roller under your lower-most thigh. Next, using your arms and unaffected leg, roll up and down the foam roller along your lateral thigh. |
 Foam Roller - Hamstrings
Foam Roller - Hamstrings
Start by sitting with a foam roller placed underneath both thighs. Next, using your arms, roll forward and back across the hamstrings.  Foam Roller - Calf
Foam Roller - Calf
Start by sitting with the foam roller under your affected calf and cross your other leg on top. Next, lift your body up with your arms and roll forward and back across your calf area. |
 Foam Roller - Quads
Foam Roller - Quadriceps
Start by lying face down so that a foam roller is under the top of your affected thigh. Cross your other leg over the top of your affected leg as shown. Next, using your arms propped on your elbows, roll forward and back across the quadriceps. |
Balance (Proprioception) Exercises - Dunsborough Physiotherapy Centre
 Single Leg Balance
Single Leg Balance
Stand on one leg trying to maintain your balance. To make more difficult try this with your arms crossed across your chest. Now try with eyes closed. Stand in a corner with your back to the corner if unsteady.  Single Leg Balance - Clock
Single Leg Balance - Clock
Stand on one leg maintaining your balance. Imagine a clock on the floor (your stance leg is in the centre). Lightly touch position 1 with your non-stance foot. Then return that leg to the starting position. Next, touch position 2 and return. Continue this to position 6.  Single Leg Balance - Reach
Single Leg Balance - Reach and Twist
Stand on one leg and maintain your balance. Next, reach forward and across your body with your opposite arm as far as you can without losing your balance. Return to original position. Maintain a slightly bent knee on the stance side.  Balance Disc Exercises
Single Leg Balance Disc
Stand on one leg maintaining your balance. Easier - double leg balance. More difficult - arms crossed across chest / eyes closed. Now try moving your non-stance leg out to the side / forward / backward and across the body. Variation - reach forward and return.  Single Leg Bosu Balance
Single Leg Bosu Balance
Maintain your balance while standing with one foot on bosu ball. Now move your other leg out to the side, in front of the body, behind, and across the body in front and behind. Make easier - both feet on bosu ball. Increase difficulty - eyes closed / arms crossed. |
 Heel-Toe Balance
Heel-Toe Balance
Stand with your big toe touching your heel. Alternate feet. Now try walking forward / backward heel-to-toe.  Single Leg Dead Lift
Single Leg Dead Lift
While standing on one leg, bend forward touching the ground as you extend your leg behind you, then return to the original position. Keep your legs straight and maintaining your balance through the movement.  Wobble Board Exercises
Wobble Board
Stand on wobble board - attempt to keep the edges off the ground - roll edges along the ground (clockwise / anti-clockwise). More difficult - single leg / eyes closed.  Inverted Bosu Double Leg Balance
Inverted Bosu - Double Leg Balance
Maintain your balance while standing on top of an inverted Bosu Ball with both legs. Increase difficulty - rock the edges forward / backward / to left and right. Try with eyes closed / single leg. |