programs

 

Sample Exercises

 

Select the desired joint motion link at right

to view the exercise setup.

 

These exercises were originally designed

for the Athletic Training and Rehabilitation environment.  They are basic muscle and joint movements.

 

When designing your own personal exercise program simply copy and paste each exercise you wish to add as a component of your own personal regime.

 

If you are applying these exercises to rehabilitation, we suggest you familiarize yourself with the principals of application in rehab concerning Inertial Exercise. These can be found in our Clinical Training Manual which is a component of our HP Manual. This manual is available via download by going to our get the manual page.

 

Click the button below to

download the manual.

To view more complex holistic exercises view our Stabilization and/or our Endurance exercise pages from the navigation menu above.

Elbow

Extension from 45° in neutral
Flexion from Neutral
Flexion to 90° shoulder at 90°
Flexion to 90° Shoulder in Neutral
Pronation Internal Wrist Rotation
Supination External Wrist Rotation

Hip

Abduction
Adduction
Extension
Flexion
Rotation

Knee

Flexion Standing
Extension Seated
Extension Standing
Flexion Seated
Rotation Standing

Shoulder

Extension from 45°
Extension from 90°
Extension from Full Overhead
Extension to Hyperextension
External Rotation in Horizontal - Rotator Cuff
External Rotation in Neutral
Flexion from 135°
Flexion from Neutral
Horizontal Abduction
Horizontal Flexion Abduction
Internal Rotation from Neutral
Alternate Internal Rotation from Neutral
Neutral Abduction
Neutral Adduction

Trunk

Rotation Forward
Rotation rear

Wrist

Extension
Flexion
Radial Deviation
Ulnar Deviation

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Elbow Exercise:

Extension from 45° in Neutral

Primary Muscle Concerned: Triceps

Pulley Position: Level with eye
Line Apparatus: Line Handle
Beginning Weight: 17 ½ pounds

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Elbow Exercise:

Flexion from Neutral

Primary Muscle Concerned: Brachialis

Biceps Brachia
Brachioradialis

Pulley Position: Level with ankle
Line Apparatus: Line Handle
Beginning Weight: 17 ½ pounds

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Elbow Exercise:

Flexion to 90° Shoulder at 90°

Primary Muscle Concerned: Biceps Brachia
Brachioradialis
Brachialis

Pulley Position: Level with ankle
Line Apparatus: Line Handle
Beginning Weight: 17 ½ pounds

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Elbow Exercise:

Flexion to 90° Shoulder in Neutral

Primary Muscle Concerned: Brachioradialis
Brachialis
Biceps Brachia

Pulley Position: Level with ankle
Line Apparatus: Line Handle
Beginning Weight: 17 ½ pounds

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Elbow Exercise:

Pronation -Internal Wrist Rotation

Primary Muscle Concerned: Pronator Quadratus
Pronator Teres
Flexor Carpi Radialis

Pulley Position: Level with elbow
Line Apparatus: Line Handle
Beginning Weight: 17 ½ pounds

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Elbow Exercise:

Supination-External Wrist Rotation

Primary Muscle Concerned: Supinator
Biceps Brachia

Pulley Position: Level with elbow in neutral
Line Apparatus: Line Handle
Beginning Weight:  17 ½ pounds

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Hip Exercise:

Abduction

Primary Muscle Concerned:Rectus Femoris
Tensor Fasciae

Pulley Position: Level with ankle
Line Apparatus: Strap
Beginning Weight:17 ½ pounds
Note: Initially use some form of support for balance.


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Hip Exercise:

Adduction

Primary Muscle Concerned:Adductor Longus
Adductor Magnus
Gracilis
Pectineus

Pulley Position: Level with Ankle
Line Apparatus: Strap
Beginning Weight:17 ½ pounds
Note: Initially use some form of support for balance.


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Hip Exercise:

Extension

Primary Muscle Concerned:Gluteus Maximus
Gluteus Medius
Biceps Femoris
Adductor Magnus
Semitendinosus

Pulley Position: Level with ankle
Line Apparatus: Strap
Beginning Weight:17 ½ pounds
Note: Initially use some form of support for balance.


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Hip Exercise:

Flexion

Primary Muscle Concerned:Iliopsoas
Vastus Intermedius
Vastus Lateralis
Vastus Medialis
Sartorius
Tensor Fasciae

Pulley Position: Level with ankle
Line Apparatus: Strap
Beginning Weight:17 ½ pounds
Note: Initially use some form of support for balance.


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Hip Exercise:

Rotation

Primary Muscle Concerned:Biceps Femoris
Vastus Medialis
Vastus Lateralis
Vastus Intermedius
Pectineus
Adductor Longus

Pulley Position: Level with hip
Line Apparatus: Strap
Beginning Weight: 17 ½ pounds

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Knee Exercise:

Flexion Standing

Primary Muscle Concerned: Semimembranosus
Semitendinosus
Biceps Femoris

Pulley Position: Level with active ankle
Line Apparatus: Strap
Beginning Weight:17 ½ pounds
Note: Initially use some form of support for balance.


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Knee Exercise:

Extension Seated

Primary Muscle Concerned:Vastus Intermedius
Vastus Lateralis
Vastus Medialis
Rectus Femoris

Pulley Position: Level with active ankle
Line Apparatus: Strap
Beginning Weight:  17 ½ pounds
Note: Use roll to elevate knee

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Knee Exercise:

Extension Standing

Primary Muscle Concerned:Vastus Intermedius
Vastus Lateralis
Vastus Medialis
Rectus Femoris

Pulley Position: Level with active ankle
Line Apparatus: Strap
Beginning Weight:  17 ½ pounds
Note: Initially use some form of support for balance.


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Knee Exercise:

Flexion Seated

Primary Muscle Concerned:Biceps Femoris
Semimembranosus
Semitendinosus

Pulley Position: Level with active ankle
Line Apparatus: Strap
Beginning Weight:  17 ½ pounds
Note: Use roll to elevate knee

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Knee Exercise:

Rotation Standing

Primary Muscle Concerned:Vastus Medialis
Vastus Intermedius
Vastus Lateralis
Rectus Femoris

Pulley Position: Level with bottom of foot
Line Apparatus: Strap
Beginning Weight: 17 ½ pounds
Note: Initially use some form of support for balance.

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Shoulder Exercise:

Extension from 45°

Primary Muscle Concerned:Latissimus Dorsi
Teres Major
Triceps Long Head
Teres Minor

Pulley position: Level with nose
Line Apparatus: Line Handle
Beginning Weight:  17 ½ pounds

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wpe2.jpg (47886 bytes)Shoulder Exercise:

Extension from 90°

Primary Muscle Concerned:Rhomboideus Major
Posterior Deltoid
Teres Major
Latissimus Dorsi

Pulley Position: Level with Nose
Line Apparatus: Line Handle
Beginning Weight: 17 ½ pounds

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Shoulder Exercise:

Extension from full overhead

Primary Muscle Concerned:Teres Major
Triceps Long Head
Latissimus Dorsi
Pectoralis Major
Pectoralis Minor

Pulley Position: Level With Nose
Line Apparatus: Line Handle
Beginning Weight:  17 ½ pounds

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Shoulder Exercise:

Extension to Hyperextension

Primary Muscle Concerned:Posterior Deltoid
Teres Major
Triceps Long Head
Teres Minor

Pulley Position: Level with hand at standing rest position
Line Apparatus: Line Handle
Beginning Weight:  17 ½ pounds

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Shoulder Exercise:

External Rotation in Horizontal

"Rotator Cuff"

Primary Muscle Concerned:Infraspinatus
Teres Minor
Supraspinatus
Deltoid
Rhomboideus Major

Pulley Position: Level with Sternum
Line Apparatus: Strap over hand
Beginning Weight: 17 ½ pounds

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Shoulder Exercise:

External Rotation in Neutral

Primary Muscle Concerned:Infraspinatus
Teres Major
Posterior Deltoid
Supraspinatus

Pulley Position: Level with sternum
Line Apparatus: Line Handle
Beginning Weight:   17 ½ pounds

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Shoulder Exercise:

Flexion from 135°

Primary Muscle Concerned:Infraspinatus
Teres Minor
Supraspinatus
Anterior Deltoid

Pulley Position: Level with sternum
Line Apparatus: Line Handle
Beginning Weight: 17 ½ pounds

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Shoulder Exercise:

Flexion from Neutral

Primary Muscle Concerned:Anterior Deltoid
Coracobrachialis
Supraspinatus
Biceps Brachia

Pulley Position: Level with Knee
Line Apparatus: Line Handle
Beginning Weight: 17 ½ pounds

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Shoulder Exercise:

Horizontal Abduction

Primary Muscle Concerned: Supraspinatus
Secondary Muscle Concerned:
Infraspinatus
Teres Minor

Pulley Position: Level With Shoulder
Line Apparatus: Line Handle
Beginning Weight: 17 ½ pounds
Note: At the beginning of the exercise note that

the arm is at about a 45 degree angle to

the rope travel

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Shoulder Exercise:

Horizontal Flexion Abduction

Primary Muscle Concerned: Pectoralis Major
Pectoralis Minor
Secondary Muscle Concerned: Anterior Deltoid
Subscapularis

Pulley Position: Level with acromium of shoulder
Line Apparatus: Line Handle
Beginning Weight: 17 ½ pounds
Note: The shoulder should be slightly extended with the line at about 90 degrees to the arm at the beginning of the exercise.  Flexion should be to about 45 degrees.


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Shoulder Exercise:

Internal Rotation from Neutral

Primary Muscle Concerned: Supraspinatus
Pectoralis Major

Pulley Position: Level with elbow
Line Apparatus: Line Handle
Beginning Weight: 17 ½ pounds

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Shoulder Exercise:

Internal Rotation from Neutral

Primary Muscle Concerned: Supraspinatus
Pectoralis Major

Pulley Position: Level with shoulder
Line Apparatus: Line Handle
Beginning Weight:  17 ½ pounds

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Shoulder Exercise:

Neutral Abduction

Primary Muscle Concerned: Deltoid
Deltoid
Supraspinatus

Pulley Position: Level With Illiul Crest of the Hip
Line Apparatus: Line Handle
Beginning Weight: 17 ½ pounds
Note: Shoulder should be in forward flexion to accommodate line travel in front of body. The line travel should be parallel to the position of the hips and feet.

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Shoulder Exercise:

Neutral Adduction

Primary Muscle Concerned: Coracobrachialis
Pectoralis Major
Secondary Muscle Concerned:
Biceps Short Head

Pulley Position: Level with shoulder
Line Apparatus: Line Handle
Beginning Weight: 17 ½ pounds
Note: The motion of this exercise should be along the coronal plane (in line with the shoulders and hips)

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Trunk Exercise:

Rotation Forward

Primary Muscle Concerned:
Obliquus Externus
Obliquus Internus
Pectoralis Major

Pulley Position: Level with shoulder
Line Apparatus: Baseball Bat Accessory
Beginning Weight: 17 ½ pounds

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Trunk Exercise:

Rotation Rear

Primary Muscle Concerned:
Erector Spinae
Latissimus Dorsi

Pulley Position:  Level with shoulder
Line Apparatus:  Baseball Bat Accessory
Beginning Weight: 17 ½ pounds

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Wrist Exercise:

Extension

Primary Muscle Concerned:
Extensor Digitorum Communis
Extensor Carpi Radialis Longus
Extensor Carpi Ulnaris
Secondary Muscle Concerned:
Extensor Carpi Radialis Brevis

Pulley Position: Level with ankle
Line Apparatus: Line Handle
Beginning Weight:

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Wrist Exercise:

Flexion

Primary Muscle Concerned:
Flexor Digitorum Profundus
Flexor Digitorum Superficialis
Flexor Pollicis Longus
Palmaris Longus

Pulley Position: Level with eye
Line Apparatus: Line Handle
Beginning Weight:  5   pounds

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Wrist Exercise:

Radial Deviation

Primary Muscle Concerned:
Extensor Carpi Radialis Longus
Flexor Carpi Radialis
Abductor Pollicis Longus
Extensor Carpi Radialis Brevis

Pulley Position: Level with heart

Line Apparatus: Baseball Bat Accessory
Beginning Weight:   17 ½ pounds 

[Go to top]

Wrist Exercise:

Ulnar Deviation

Primary Muscle Concerned:
Extensor Carpi Ulnaris
Flexor Carpi Ulnaris

Pulley Position: Level with waist

Line Apparatus: Baseball Bat Accessory
Beginning Weight:  17 ½ pounds

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