We have a growing catalogue of exercises used by our physios and chiros at Activ Therapy, and we are updating our library all the time. Click on the link to go to each video
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Prolonged sitting especially while working from home can lead to tension and pain around the neck and shoulders. The chin tuck exercise
Cervical retraction helps neck pain that comes from poor posture by improving the strength of the deep muscles that support your neck.
The upper trapezius is one of the best exercises to prevent neck pain and improve flexibility of the neck muscle arising from the shoulder blade and continuing up to the side of the head.
Levator scapulae is used to stretch the neck muscle arising from the shoulder blade and continuing up to the base of the head. This muscle can lead to headaches and doing this stretch can provide a relief from headaches that come from the neck and shoulder.
Cervical retraction exercises can help to improve neck position and posture, particularly for those with poked neck posture.
The Shoulder press is one of the best exercises to improve strength of the deltoids and overhead pressing ability.
Biceps stretch is one of the best exercises to improve flexibilty of the biceps and help with recovery of shoulder and tendon injuries like bicep strains or bicep tendinosis
Watch this video to learn the correct way to do a wall push up. The wall push up is a great option to build shoulder and arm strength when you arent able to perform normal push ups.
The triceps stretch is one of the best exercises to help with shoulder pain that comes with sleeping on your side.
Shoulder pulley exercises are suitable for stiff shoulders including after surgery or with frozen shoulder.
Shoulder pendulum circles can assist with stabilising the shoulder girdle and activating the rotator cuff muscles.
Passive shoulder flexion exercises is suitable for stiff shoulders including after surgery or with frozen shoulder.
Wall crawl exercises are effective suitable for stiff shoulders including after surgery or with frozen shoulder.
External rotation and internal rotation strengthening of the shoulder can help with improving stabilty of the scapular (shoulder blade and strength of the rotator cuff muscles).
Scapula retraction or a shoulder row exercise can improve stability of the scapula (shoulder blades) and postural muscles.
Shoulder abduction strengthening exercise is an effective way to improve the strength of the muscles at the side of the shoulder.
Shoulder flexion strengthening exercise is an effective way to improve the strength of the muscles at the front of the shoulder.
Shoulder extension strengthening exercise can be used to improve the muscle activity of the muscles at the back of the shoulder including the rear deltoids, triceps and latissimus dorsi.
The passive shoulder abduction exercise is an effective way to improve shoulder mobility in the abduction (outward side direction).
Fix your overhead press with this exercise! Banded wall slides to improve Serratus activation during shoulder elevation.
Banded shoulder wide row to improve shoulder blade retraction and stability and help recovery from shoulder pain
Fix your bench press with this exercise! If you are having problems with shoulder pain with your bench press try this exercise.
Wrist flexor and extensor stretches can help improve flexibilty and pain of the forearm and help with conditions such as carpal tunnel syndrome
The wrist supination and pronation exercise is used to improve strength around the wrist and forearm and to help with symptoms of tennis elbow.
The wrist extension exercise is used to improve strength around the wrist and forearm. This exercise can help with recovery from tennis elbow.
Watch this video to learn how to perform the lunge correctly. The lunge is a great exercise to build strength around the hips and knees.
Wall squats are the best option to still use squats to improve leg strength when you can't perform normal squats due to back pain.
Activate your glutes and build hip strength with crab walks. One of the best exercises to improve functional glute strength and hip stability.
The marching glute bridge is used as a progression for advanced hip extension strength and stability in particular focusing on the gluteus maximus muscle.
The elevated glute bridge is used to improve hip extension strength and stability in particular focusing on the gluteus maximus muscle.
The glute bridge is used to improve hip extension strength and stability in particular focusing on the gluteus maximus muscle.
Hip flexor stretch is used to improve flexibilty tightness of the hips from sitting too long.
The piriformis stretch can help to relieve back and hip pain as well as the symptoms of sciatica.
The sidelying abduction exercise helps to improve the strength of the abductor muscle of the hip.
The straight leg raise is a simple exercise focusing on quadriceps strength (in particular the Vastus medialis) that can help fix knee pain.
The single leg bridge is used to improve hip extension strength and stability in particular focusing on the gluteus maximus muscle.
The banded squat is a great exercise to improve activation of the glutes during weight bearing exercises and during functional tasks like climbing stairs and sitting on a chair.
Watch this video to learn the correct way to perform a kettlebell deadlift. The deadlift is a great exercise to improve strength of the lower back, hamstrings, glutes and core.
The McKenzie back extension exercise can be used to help lower back pain and in particular has been shown to help with people suffering from disc bulges.
Lumbar extension exercise is one of the best exercises to help with back pain from poor sitting posture.
The hip hinge exercise can help to improve strength and activation of the hips, hamstrings, lower back and upper back which together make up the posterior chain.
The good morning against the wall exercise can help to improve strength and activation of the hips, hamstrings, lower back and upper back which together make up the posterior chain.
The 4 point kneel (or bird dog) exercises can help build stability and strength around the core including the lower back, abdominals and pelvis.
The 4 point kneel exercises can help build stability and strength around the core and can help reduce back pain.
Thoracic rotation is one of the best exercises to improve stiffness in the upper back commonly associated with poor sitting postures.
The thoracic rotation exercise can help to improve stiffness in the upper back commonly associated with sitting postures.
The thoracic extension exercise can help to improve stiffness in the upper back commonly associated with sitting postures.
Lumbar rotation is a simple exercise used to improve flexibility and mobility of the lower back. This can assist with stiffness and pain in the lower back.
The pelvic tilt exercise can help improve control of the muscles around pelvis which assist with posture and control of the lower back in sitting positions.
Ankle circles and ankle alphabet movements can help improve range of movement and balance after ankle injuries such as ankle sprains.
The gastrocnemius stretch is a simple exercise to stretch and lengthen the main part of the calf.
The soleus stretch is a simple exercise to stretch and lengthen the bottom part of the calf.
Ankle inversion exercises can help strengthen the ankle muscles on the inside of the shin (tibialis posterior) which are important for stability with pushing off.
Strengthening the ankle plantarflexors (primarily the soleus with some gastrocnemius activity) is important when improving walking (gait) patterns and in particular to help the push off and recover from achilles tendon injuries.
Exercise to improve strength and stability around the ankle focusing on the peroneal muscles.
Strengthening the ankle dorsiflexors (tibialis muscle group) is important when improving walking (gait) patterns and in particular when there is foot drop.
The heel raise focusing on big toe activation is a good way to improve the activity of the small muscles in the foot. This can take pressure off the arch and help reduce the pain from plantar fasciitis.
This is a great exercise to improve strength of the calf muscles (gastrocnemius and soleus) as well as to improve balance and proprioception.
The sit to stand exercise is a simple exercise to improve lower body strength (in particular the thighs and hips) as well as improving function.
This exercise is to improve activation of the posterior sling by combing scapular retraction, thoracic rotation, lumbar rotation and gluteal activation. this can assist in improving activation with functional movements.
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