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يتم تحديث قاعدة بيانات التمارين بشكل منتظم. تشمل هذه التحديثات تمارين جديدة ونشرات معلومات وبرامج بناءً على الأبحاث الحالية واقتراحات المشتركين.

فيما يلي قائمة بالتمارين التي تمت إضافتها في آخر تحديث، وهي جاهزة للاستخدام الآن. لتطبيقها في برنامجك القادم، قم بتسجيل الدخول وابحث باستخدام العنوان أو الكلمات المفتاحية.


4-POINT KNEELING: CHIN TUCK
4-POINT KNEELING: CHIN TUCK
Head / Neck
While on your hands and knees, gently squeeze your shoulder blades together and slide your tailbone down to keep spine in a 'neutral' position (1). Tuck your chin in, lifting...
4-POINT KNEELING: RESISTED CHIN TUCK
4-POINT KNEELING: RESISTED CHIN TUCK
Head / Neck
On your hands and knees, loop a length of resistance band over the back of your head and anchor under your hands and assume a 'neutral' spine position (1). Tuck your chin in,...
GRAVITY-NEUTRAL SHOULDER ABDUCTION
GRAVITY-NEUTRAL SHOULDER ABDUCTION
Shoulder / Scapula
Lie on the floor with your head on a pillow and arm by your side (1). Slide your arm out to the side along the floor as far as you can aiming to reach 90° if possible (2). Slowly slide...
GRAVITY-NEUTRAL SHOULDER ABDUCTION
GRAVITY-NEUTRAL SHOULDER ABDUCTION
Shoulder / Scapula
Lie on the floor with your head on a pillow and your arm by your side (with your little-finger against the floor) (1). Slide your arm out to the side along the floor rotating your arm a...
GRAVITY-NEUTRAL SHOULDER ABDUCTION
GRAVITY-NEUTRAL SHOULDER ABDUCTION
Shoulder / Scapula
Lie on the floor with your head on a pillow and arm by your side with your elbow bend to 90° (1). Slide your elbow out to the side along the floor as far as you can aiming to reach 90°...
POGOS: DOUBLE-LEG
POGOS: DOUBLE-LEG
Ankle / Foot
Stand tall with your feet a hip-width apart. Quickly bounce up and down on the balls of your feet. Concentrate on keeping your ankles 'stiff' and springy during the exercise s...
PLANK SHOULDER TAPS
PLANK SHOULDER TAPS
Lumbar Spine / Pelvis
Assume the high-plank position with your elbows straight, hands directly beneath your shoulders and body & legs forming a straight line (1). Engage your core to stabilise your body...
HIP & KNEE FLEXION MOBILISATION ON CHAIR
HIP & KNEE FLEXION MOBILISATION ON CHAIR
Knee
Place your affected foot flat on chair and grasp back of chair for support (1). Lean forward to increase the bend in your knee (2). Hold this position then gently relax and repeat.
SEATED HAMSTRING STRETCH
SEATED HAMSTRING STRETCH
Knee
Sit with good posture on a chair with the heel of one foot on floor with your toes relaxed and pointing away. Lean forward slightly ensuring you maintain good posture and are moving fro...
SEATED HAMSTRING STRETCH
SEATED HAMSTRING STRETCH
Knee
Sit with good posture on a chair with the heel of one foot on floor with your toes pulled back towards you. Lean forward slightly ensuring you maintain good posture and are moving from...
STEP-DOWNS: LATERAL
STEP-DOWNS: LATERAL
Knee
Standing on the edge of a step on your affected leg (1). With control, slowly bend your affected knee and touch the toes on the unaffected foot to the ground (2). Straighten your knee...
HYDROTHERAPY: POOL NOODLE SITTING (BACKWARDS)
HYDROTHERAPY: POOL NOODLE SITTING (BACKWARDS)
Whole Body / Cardio
Stand in the pool with the pool noodle behind your back. Grasping each end of the noodle, push the noodle under your hips and position yourself into a floating, sitting position. Mainta...
HYDROTHERAPY: POOL NOODLE SITTING (FORWARDS)
HYDROTHERAPY: POOL NOODLE SITTING (FORWARDS)
Whole Body / Cardio
Stand in the pool with the pool noodle behind your back. Grasping each end of the noodle, push the noodle under your hips and position yourself into a floating, sitting position. Mainta...
HYDROTHERAPY: POOL NOODLE SITTING BALANCE
HYDROTHERAPY: POOL NOODLE SITTING BALANCE
Whole Body / Cardio
Stand in the pool with the pool noodle behind your back. Grasping each end of the noodle, push the noodle under your hips and position yourself into a floating, sitting position. Using...
HYDROTHERAPY: WALKING (UNSUPPORTED)
HYDROTHERAPY: WALKING (UNSUPPORTED)
Whole Body / Cardio
Standing tall in the pool (at a depth dictated by your therapist). Walk forwards 10-20 steps. To challenge yourself, you can increase water resistance by extending your arms out to your...
HYDROTHERAPY: WALKING (ARMS CROSSED)
HYDROTHERAPY: WALKING (ARMS CROSSED)
Whole Body / Cardio
Standing tall in the pool (at a depth dictated by your therapist) and cross your arms across your chest. Walk forwards 10-20 steps.
HYDROTHERAPY: TANDEM WALKING (SUPPORTED)
HYDROTHERAPY: TANDEM WALKING (SUPPORTED)
Whole Body / Cardio
Holding onto the pool handrail for support, stand tall and step forward, placing the heel of your foot in front of the toes of your opposite foot. Walk forward along an imaginary line i...
HYDROTHERAPY: TANDEM WALKING (UNSUPPORTED)
HYDROTHERAPY: TANDEM WALKING (UNSUPPORTED)
Whole Body / Cardio
Standing tall in the pool (at a depth dictated by your therapist). Step forward, placing the heel of your foot in front the toes of your opposite foot. Walk forwards 10-20 steps along a...
HYDROTHERAPY: TANDEM WALKING (ARMS CROSSED)
HYDROTHERAPY: TANDEM WALKING (ARMS CROSSED)
Whole Body / Cardio
Standing tall in the pool (at a depth dictated by your therapist) and cross your arms across your chest. Step forward, placing the heel of your foot in front the toes of your opposite f...
These are the latest updates uploaded to The Rehab Lab database as of printing on 2025
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