Hand Stretches – Basic Exercises

Hand Open and Close 

Curl your fingers and thumb making a tight fist then straighten your fingers as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 1). Repeat 10 - 20 times provided the exercise is pain free.

Figure 1 – Hand Open and Close (right hand)

Finger Adduction to Abduction 

Begin with your fingers together as demonstrated (figure 2). Spread your fingers apart as far as you can go without pain and provided you feel no more than a mild to moderate stretch, then return to the starting position. Repeat 10 - 20 times provided the exercise is pain free.

Figure 2 – Finger Adduction to Abduction (right hand)

Thumb Opposition 

Move your thumb to each finger tip beginning with your index finger and finishing with your little finger as demonstrated (figure 3). If your thumb can not reach your finger tips, move as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Repeat 10 times to each finger provided the exercise is pain free.

Figure 3 – Thumb Opposition (right hand)

Thumb Extension to Flexion 

Move your thumb away from your fingers and across your palm as demonstrated (figure 4). Repeat 10 - 20 times as far as you can go without pain and provided you feel no more than a mild to moderate stretch.

Figure 4 – Thumb Extension to Flexion (right hand)

Thumb Adduction to Abduction

Begin with your thumb touching your index finger. Move your thumb away from your fingers as demonstrated as far as possible pain-free then return to the starting position (figure 5). Repeat 10 - 20 times.

Figure 5 – Thumb Adduction to Abduction (right hand)

Hand Strengthening – Basic Exercises

To begin with, the following basic hand strengthening exercises should be performed approximately 10 times, 3 times daily. As your hand strength improves, the exercises can be progressed by gradually increasing the repetitions and strength of contraction provided they do not cause or increase pain.

Tennis Ball Squeeze

Begin this exercise holding a tennis ball (figure 1). Squeeze the tennis ball as hard as possible and comfortable without pain. Hold for 5 seconds and repeat 10 times.

Figure 1 – Tennis Ball Squeeze (right hand)

Thumb Opposition 

Begin this exercise taking your thumb to your index finger (figure 2). Squeeze your thumb and index finger together as hard as possible and comfortable without pain for 5 seconds, then move your thumb onto the next finger. Squeeze your thumb and middle finger together for 5 seconds and so on. Repeat 3 times on each finger.

Figure 2 – Thumb Opposition (right hand)

Finger Adduction 

Begin this exercise with your fingers and thumb in the position shown (figure 3). Keeping your fingers straight, squeeze your fingers and thumb together in this position as hard as possible and comfortable without pain. Hold for 5 seconds and repeat 10 times.

Figure 3 – Finger Adduction (left hand)

Hand Strengthening – Intermediate Exercises

The following intermediate hand strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your hand strength improves, the hand exercises can be progressed by gradually increasing the repetitions, number of sets or resistance, provided they do not cause or increase pain.

Resistance Band Wrist Flexion

Begin this exercise with a resistance band around your fingers, your hand palm up as demonstrated (figure 4). Your elbow should be at your side and bent to 90 degrees, your forearm supported by your other hand. Slowly curl your wrist and fingers up against the resistance band tightening your hand and forearm muscles. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 4 – Resistance Band Wrist Flexion (right hand)

Elbow Stretches – Basic Exercises

Elbow Bend to Straighten 

Bend and straighten your elbow as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 1). Repeat 10 - 20 times provided the exercise is pain free.

Figure 1 – Elbow Bend to Straighten (left side)

Forearm Rotation 

Begin with your elbow at your side and bent to 90 degrees (figure 2). Turn your palm up and down as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Repeat 10 - 20 times provided the exercise is pain free.

Figure 2 – Forearm rotation (right side)

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Elbow Stretches – Advanced Exercises

Elbow Extension

Place your elbow on the edge of a bench or table (figure 3). Straighten your elbow using your other hand as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Repeat 10 - 20 times provided the exercise is pain free.

Figure 3 – Elbow Extension (right side)

Elbow Flexion 

Place your elbow on a bench or table (figure 4) . Bend your elbow using your other hand as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Repeat 10 - 20 times provided the exercise is pain free.

 Figure 4 – Elbow Flexion (right side)

Biceps Stretch

Begin with your back and neck straight and your arm supported behind you on a bench or table (figure 5). Gently lower your body, allowing your arm to move further behind you until you feel a mild to moderate stretch pain-free. Hold for 15 seconds and repeat 4 times.

Figure 5 – Biceps Stretch (left side)

Triceps Stretch

Begin standing tall with your back and neck straight. Place one hand behind your lower neck and your other hand on your elbow. Gently push your elbow backwards so your hand moves further down your spine until you feel a mild to moderate stretch pain-free (figure 6). Hold for 15 seconds and repeat 4 times.

Figure 6 – Triceps Stretch (right side)

Elbow Strengthening – Basic Exercises

To begin with, the following basic elbow strengthening exercises should be performed approximately 10 times, 3 times daily. As your elbow strength improves, the exercises can be progressed by gradually increasing the repetitions and strength of contraction provided they do not cause or increase pain.

Static Biceps 

Begin this exercise with your elbow at your side and bent to 90 degrees, palm up as demonstrated (figure 1). Push up against your other hand tightening your biceps. Hold for 5 seconds and repeat 10 times as hard as possible without pain.

Figure 1 – Static Biceps (right arm)

Static Triceps 

Begin this exercise with your elbow at your side and bent to 90 degrees. Your palm should be facing inwards with your hand in a fist as demonstrated (figure 2). Push down against your other hand tightening the muscles at the back of your arm (triceps). Hold for 5 seconds and repeat 10 times as hard as possible without pain.

Figure 2 – Static Triceps (right arm)

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Elbow Strengthening – Intermediate Exercises

The following intermediate elbow strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your elbow strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance provided they do not cause or increase pain.

Resistance Band Supination

Begin this exercise with a resistance band around your hand as demonstrated (figure 3). Your elbow should be at your side and bent to 90 degrees. Slowly rotate your forearm against the resistance band so your palm faces up. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 3 – Resistance Band Supination (right arm)

Resistance Band Pronation

Begin this exercise with a resistance band around your hand as demonstrated (figure 4). Your elbow should be at your side and bent to 90 degrees. Slowly rotate your forearm against the resistance band so your palm faces down. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 4 – Resistance Band Pronation (right arm)

Resistance Band Bicep Curl  

Begin this exercise with a resistance band under your feet and around your hands as demonstrated (figure 5). Your back and elbows should be straight. Slowly bend your elbows against the resistance band tightening your biceps. Perform 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 5 – Resistance Band Bicep Curl

Resistance Band Tricep Extension

Begin this exercise with a resistance band held in both hands and tied securely at waist height as demonstrated (figure 6). Your elbows should begin bent. Keeping your back straight, slowly straighten your elbows against the resistance band tightening the muscles at the back of your arm (triceps). Perform 3 sets of 10 repetitions as far as possible and comfortable without pain. (N.B. This exercise can also be performed in standing).

Figure 6 – Resistance Band Tricep Extensi

Ankle Stretches – Basic Exercises

Foot and Ankle Up and Down

Move your foot and ankle up and down as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 1). Repeat 10 - 20 times provided the exercise is pain free.

Figure 1 - Foot and Ankle  Up and Down

Foot and Ankle In and Out

Move your foot and ankle in and out as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 2). Repeat 10 - 20 times provided the exercise is pain free.

Figure 2 - Foot and Ankle In and Out

Foot and Ankle Circles

Move your foot and ankle in a circle as large as possible and comfortable without pain and provided you feel no more than a mild to moderate stretch (figure 3). Repeat 10 - 20 times provided the exercise is pain free.

Figure 3 - Foot and Ankle Circles

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Ankle Stretches – Intermediate Exercises

Alphabet Writing A-Z

Use your foot and ankle movements to draw the alphabet from A - Z . Use movements as large as possible without pain and provided  you feel no more than a mild to moderate stretch (figure 4). Repeat with lower case letters.

Figure 4 - Alphabet Writing A - Z

Dorsiflexion Stretch with Towel

Begin this exercise in long sitting with your leg to be stretched in front of you. Your knee and back should be straight and a towel or rigid band placed around your foot as demonstrated (figure 5). Using your foot, ankle and the towel, bring your toes towards your head until you feel a stretch in the back of your calf, Achilles tendon or leg. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch provided the exercise is pain free.

Figure 5 - Dorsiflexion Stretch with Towel

Ankle Strengthening – Basic Exercises

To begin with, the following basic ankle strengthening exercises should be performed approximately 10 times, 3 times daily. As your ankle strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets and resistance provided they do not cause or increase pain.

Ankle Dorsiflexion vs. Resistance Band 

Begin this ankle strengthening exercise with a resistance band around your foot as demonstrated and your foot and ankle pointed down (figure 1). Slowly move your foot and ankle up against the resistance band as far as possible and comfortable without pain. Repeat 10 times.

Figure 1 – Ankle Dorsiflexion vs. Resistance Band (left ankle)

Ankle Plantarflexion vs. Resistance Band 

Begin this ankle strengthening exercise with a resistance band around your foot as demonstrated and your foot and ankle held up towards your head (figure 2). Slowly move your foot and ankle down against the resistance band as far as possible and comfortable without pain. Repeat 10 times.

Figure 2 – Ankle Plantarflexion vs. Resistance Band (left ankle)

Ankle Eversion vs. Resistance Band 

Begin this ankle strengthening exercise with a resistance band around your foot as demonstrated and your foot and ankle turned inwards (figure 3). Slowly move your foot and ankle outwards against the resistance band as far as possible and comfortable without pain. Repeat 10 times.

Figure 3 – Ankle Eversion vs. Resistance Band (right ankle)

Ankle Inversion vs. Resistance Band 

Begin this ankle strengthening exercise with a resistance band around your foot as demonstrated and your foot and ankle turned outwards (figure 4). Slowly move your foot and ankle inwards against the resistance band as far as possible and comfortable without pain. Repeat 10 times.

Figure 4 – Ankle Inversion vs. Resistance Band (left ankle)

Knee Stretches – Basic Exercise

Knee Bend to Straighten 

Bend and straighten your knee as far as possible and comfortable pain free (figure 1). Repeat 10 - 20 times.

Figure 1 – Knee Bend to Straighten

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Knee Stretches – Advanced Exercises

Quadriceps Stretch 

Use a chair or table for balance. Take your heel towards your bottom, keeping your knees together and your back straight until you feel a stretch in the front of your thigh (figure 2). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.

Figure 2 – Quadriceps Stretch

Hamstring Stretch 

Place your foot on a step or chair. Keep your knee and back straight, lean forward at your hips until you feel a stretch in the back of your thigh / knee (figure 3). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.

Figure 3 – Hamstring Stretch

Calf Stretch 

With your hands against the wall, place your leg to be stretched behind you as demonstrated (figure 4). Keep your heel down, knee straight and feet pointing forwards. Gently lunge forwards until you feel a stretch in the back of your calf / knee. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.

Figure 4 – Calf Stretch

Knee Strengthening – Basic Exercises

To begin with, the following basic knee strengthening exercises should be performed approximately 10 times, 3 times daily. As your knee strength improves, the exercises can be progressed by gradually increasing the repetitions and strength of contraction provided they do not cause or increase pain.

Static Inner Quadriceps Contraction 

Tighten the muscle at the front of your thigh (quadriceps) by pushing your knee down into a towel (figure 1). Put your fingers on your inner quadriceps (VMO - vastus medialis obliquus) to feel the muscle tighten during contraction. Hold for 5 seconds and repeat 10 times as hard as possible pain free.

Figure 1 – Static Inner Quadriceps Contraction

Quads Over Fulcrum 

Begin this exercise lying on your back with a rolled towel or foam roll under your knee and your knee relaxed (figure 2). Slowly straighten your knee as far as possible tightening the front of your thigh (quadriceps). Hold for 5 seconds and repeat 10 times as hard as possible pain free.

Figure 2 – Quads Over Fulcrum

Static Hamstring Contraction 

Begin this exercise in sitting with your knee bent to about 45 degrees (figure 3). Press your heel into the floor tightening the back of your thigh (hamstrings). Hold for 5 seconds and repeat 10 times as hard as possible pain free.

Figure 3 – Static Hamstring Contraction

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Knee Strengthening – Intermediate Exercises

The following intermediate knee strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your knee strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain. 

Resistance Band Knee Extension in Sitting 

Begin this exercise in sitting with your knee bent and a resistance band tied around your ankle as shown (figure 4). Keeping your back straight, slowly straighten your knee tightening the front of your thigh (quadriceps). Perform 3 sets of 10 repetitions provided it is pain free.

Figure 4 – Resistance Band Knee Extension in Sitting

Resistance Band Hamstring Curl

Begin this exercise lying on your stomach with a resistance band tied around your ankle as shown (figure 5). Slowly bend your knee tightening the back of your thigh (hamstrings). Perform 3 sets of 10 repetitions provided the exercise is pain free.

Figure 5 – Resistance Band Hamstring Curl

Squat with Swiss Ball 

Begin this exercise in standing with your feet shoulder width apart, your feet facing forwards and a Swiss ball placed between a wall and your lower back (figure 6). Slowly perform a squat, keeping your back straight. Your knees should be in line with your middle toes and should not move forward past your toes. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Figure 6 – Squat with Swiss Ball

Lower Back Stretches – Basic Exercises

Rotation in Lying 

Lie on your back, knees bent, feet flat and together. Gently take both knees from side to side as far as possible pain-free (figure 1). Repeat 10 - 20 times.

Figure 1 – Rotation in Lying

Prone on Elbows 

Begin lying on your stomach, then gently prop yourself up onto your forearms, keeping your back relaxed (figure 2). Hold for 2 seconds, then slowly lower yourself down flat. Repeat 10 times provided the exercise is pain-free.

Figure 2 – Prone on Elbows

Knees to Chest 

Lie on your back, knees bent. Take both knees towards your chest using your hands until you feel a mild to moderate stretch, pain-free (figure 3). Hold for 5 seconds and repeat 10 times.

Figure 3 – Knees to Chest

Side Flexion in Standing 

Begin standing tall, back straight, hands by your sides. Gently lean to one side, sliding your hand down the outside of your thigh as far as possible pain-free (figure 4) . Repeat 10 times to each side.

Figure 4 – Side Flexion in Standing

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Lower Back Stretches – Advanced Exercises

Extension in Lying 

Begin lying on your stomach with your hands in the press up position as demonstrated (figure 5). Gently straighten your elbows, letting your back fall into an arch. Keep your back relaxed. Straighten your elbows as far as possible pain-free. Repeat 10 times.

Figure 5 – Extension in Lying

Lower Back Strengthening – Basic Exercises

To begin with, the following basic lower back strengthening exercises should be performed approximately 3 times daily. As your lower back strength improves, the exercises can be progressed by gradually increasing the repetitions, frequency or duration of the exercises provided they do not cause or increase pain.

Transversus Abdominus Retraining 

Slowly pull your belly button in "away from your belt line" and breathe normally. Your rib cage should remain relaxed and should not elevate during this process. You should be able to feel the muscle contracting if you press deeply 2cm in from the bony process at the front of your pelvis (figure 1). Practise holding this muscle at one third of a maximal contraction for as long as possible during everyday activity (e.g. when walking etc.) provided it is pain free. Repeat this back exercise 3 times daily.

Figure 1 – Transversus Abdominus Retraining

Opposite Arm Leg Raises 

Begin this exercise lying on your stomach with your arms above your head as demonstrated (figure 2). Keeping your knee and elbow straight, slowly lift your opposite arm and leg tightening your lower back and bottom muscles. Hold for 2 seconds and then return to the starting position. Repeat this process with the other arm and leg. Perform 10 times on each side provided it is pain free.

Figure 2 – Opposite Arm Leg Raises (right arm, left leg)

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Lower Back Strengthening – Intermediate Exercises

The following intermediate lower back strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your lower back strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or duration of the exercises provided they do not cause or increase pain.

Prone Hold 

Begin this exercise propped up on your elbows and toes with your back straight as demonstrated (figure 3). Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times.

Figure 3 – Prone Hold

Supermans 

Begin this exercise lying on your stomach with your arms above your head as demonstrated (figure 4). Keeping your knees and elbows straight, slowly lift both arms and legs tightening your lower back and bottom muscles. Hold for 2 seconds and slowly return to the starting position. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Figure 4 – Supermans

Side Holds 

Begin this exercise propped up on one elbow and foot with your back straight as demonstrated (figure 5). Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times on each side.

Figure 5 – Side Holds (left side)

Resistance Band Rotation

Begin this exercise kneeling or standing with your back straight, holding a resistance band as demonstrated (figure 6). Slowly rotate your body keeping your arms and back straight. Perform 3 sets of 10 repetitions as far as possible provided it is pain free.

Figure 6 – Resistance Band Rotation (left side)