The Chartered Society of Physiotherapy The Chartered Society of Physiotherapy

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Exercise advice videos

These exercise videos are designed to help alleviate a range of conditions:

Exercises to help with back pain

Having read our back pain exercise advice sheet, these videos may help you to follow the exercises.

Lumbar Rotation Crook Lying

Active movement of the lower back (rotation) by moving the knees side to side.

 

Lunge

Strengthening of the thigh and buttock muscles by stepping forward and bending the knee in line with the foot.

 

Quadriceps Stretch 2

Stretching of the quadriceps muscles at the front of the thigh while standing.

 

Pelvic Tilt 2

Active movement of the lower back and pelvis in lying with the hands out to the sides.

 

Knee to chest 1

Active movement and stretching of the lower back and buttock muscles by bringing one knee to the chest.

 

 

Exercises to help with carpal tunnel syndrome

Having read our carpal tunnel sydrome exercise advice sheet, these videos may help you to follow the exercises.

 

Wrist bend

Active movement of the wrist in flexion and extension.

 

 

Wrist lift

Improving strength of the wrist by lifting the hand up against the other hand and holding.

 

 

Wrist stretch

Static stretch of the wrist extensor muscles in sitting.

 

 

Finger bend

Active bending all the finger joints together except at the knuckles.

 

 

Wrist stretch with weight

Strengthening of the wrist muscles (extensors) in sitting with a dumbbell.

 

 

Hand squeeze

Squeezing putty to improve hand strength.

 

 

 

Exercises to help with foot pain

Having read our foot pain exercise advice sheet, these videos may help you to follow the exercises.

Calf stretch 1

Stretching of the calf muscles by pulling the foot up with a towel.

 

Plantar fascia stretch

Stretching of the muscles at the sole of the foot by rolling a tennis ball on sole of the foot.

 

Medial arch strengthening 2

Strengthening of the muscles of the arch of the foot by picking up a pencil with the toes.

 

Toe flexor stretch 1

Stretching of the toe muscles by pulling the toes upwards with the hand.

 

Calf stretch 2

Stretching of the calf muscles by leaning forward on the front foot with the back knee straight, in standing at a wall.

 

Calf stretch 3

Stretching of the calf muscles by leaning forward on the front foot with the back knee bent, in standing at a wall.

 

 

 

Exercises to help with knee pain

Having read our knee pain exercise advice sheet, these videos may help you to follow the exercises.

Knee extension strengthening

Strengthening of the quadriceps muscles at the front of the thigh by straightening the knee fully.

 

Straight leg raise

Strengthening of the muscles at the front of the thigh by lifting the leg with the knee straight and the opposite knee flexed.

 

Isometric hamstrings

Strengthening of the hamstring muscles at the back of the thigh by pushing the heel into the opposite foot with the knee bent at different angles.

 

Sit to stand

Strengthening of the leg muscles and improving control of the sitting to standing and reverse movement.

 

Step-ups

Stepping up onto a step or low box and back down repeatedly.

 

Mini squat with support

Strengthening of the thigh and buttock muscles by bending the knees in line with the feet, with support.

 

 

Exercises to help with neck pain

Having read our neck pain exercise advice sheet, these videos may help you to follow the exercises.

Cervical flexion

Increasing neck movement by moving the head forwards in sitting.

 

Cervical side-flexion

Active neck movement bending side to side (side-flexion) in sitting position.

 

Cervical rotation

Active neck movement by turning side to side (rotation) in sitting position.

 

Chin tucks (cervical retraction)

Strengthening of the stabilising neck muscles by drawing the chin in gently in sitting position.

 

Exercises to help with shoulder pain

Having read our shoulder pain exercise advice sheet, these videos may help you to follow the exercises.

Pendulum exercise

Active pendular shoulder movement in a circle.

 

Shoulder stretch

Shoulder and scapular active movement in a circular motion.

 

Wall or door stretch

Static stretching of the muscles at the front of the shoulder and chest by placing the forearm against a wall or door frame and leaning forward.

 

Shoulder rotation

Isometric Shoulder External Rotation.

 

Shoulder strengthening

Improving strength of the shoulder muscles by pressing the hand into the opposite hand towards the stomach.

 

 

 

Exercises to help with tennis elbow

Having read our tennis elbow exercise advice sheet, these videos may help you to follow the exercises.

Pronation supination of forearm

Active forearm movement (pronation and supination).

 

Pronation strengthening

Strengthening of the forearm muscles (pronators) with a dumbbell.

 

Wrist flexion with dumbbell

Strengthening of the wrist muscles (flexors) in sitting with a dumbbell.

 

Elbow flexion ROM (full range)

Increasing the movement of the elbow by bending it fully.

 

Wrist extensor stretch

Static stretch of the wrist extensor muscles in sitting

 

 

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