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Motion Shaping Flexibility Strength-condition

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Postural Maintenance Program Exercises included in this group: Active shoulder motion: Shoulder Rotation (rolls) Active shoulder motion: Scapular Protraction/Retraction, Elbows Bent Shoulder strengthening: POP-BAND Extension Shoulder strengthening: POP-BAND External Rotation Shoulder strengthening: POP-BAND Horizontal Abduction Shoulder strengthening: POP-BAND Standing Low Rows Shoulder strengthening: POP-BAND Standing High Rows Shoulder strengthening: POP-BAND External Rotation at 90 Degrees Abduction Shoulder strengthening: POP-BAND Diagonal 2 Flexion Active shoulder motion: Quadruped Scapular Protraction/Retraction Shoulder muscle toning: Isotonic Posterior Deltoid with Elbow Straight Shoulder muscle toning: Isotonic Middle Trapezius External Rotation Shoulder muscle toning: Isotonic Lower Trapezius Shoulder flexibility: Supine Anterior Capsule Stretch Using Towel Passive neck motion: Supine Neck Auto-traction Passive neck motion: Neck Manual Traction with Towel Passive neck motion: Supine Elongation with POP-PILLOW Active neck motion: Superior Migration/Elongation Active neck motion: Anterior/Posterior Glide Neck muscle activation: Flexion Using Hands Neck muscle activation: Extension Using Hands Neck muscle toning: Supine Flexion Neck muscle toning: Prone Extension Neck flexibility: Flexion Neck flexibility: Extension Neck flexibility: Lateral Bending, Anterior Scalene Neck flexibility: Lateral Bending, Middle Scalene Neck flexibility: Lateral Bending, Posterior Scalene Neck flexibility: Lateral Bending, Upper Trapezius Neck flexibility: Lateral Bending, Levator Scapula Chest flexibility: Pectoralis Major Stretch with Elbow Straight Chest flexibility: Pectoralis Minor Stretch with Elbow Straight			Neck Maintenance Program Exercises included in this group: Passive neck motion: Neck Manual Traction with Hands Passive neck motion: Neck Manual Traction with Towel Active neck motion: Flexion/Extension Active neck motion: Lateral Rotation One Active neck motion: Lateral Bending One Neck flexibility: Upper Trapezius Neck flexibility: Levator Scapula Neck flexibility: Rhomboid Neck flexibility: Scalene Neck flexibility: Platysmus Neck muscle toning: Supine Flexion Neck muscle toning: Prone Extension Neck muscle toning: Side Lying Lateral Rotation Neck muscle toning: Side Lying Lateral Bending Neck muscle toning: Supine Lateral Rotation-flexion Neck Muscle Toning: Prone Lateral Rotation-extension Neck strengthening: POP-BAND Flexion Neck strengthening: POP-BAND Extension Neck strengthening: POP-BAND Lateral Bending Passive neck motion: Supine Neck Auto-traction
Maintain Neck Motion Exercises included in this group: Active neck motion: Flexion/Extension - Lateral Active neck motion: Lateral Rotation Two Active neck motion: Lateral Bending Two Active neck motion: Lateral Rotation-flexion/extension Neck flexibility: Flexion Neck flexibility: Extension Neck flexibility: Lateral Bending, Anterior Scalene Neck flexibility: Lateral Bending, Middle Scalene Neck flexibility: Lateral Bending, Posterior Scalene Neck flexibility: Lateral Bending, Upper Trapezius Neck flexibility: Lateral Bending, Levator Scapula			Maintain Neck Flexibility Exercises included in this group: Neck flexibility: Flexion Neck flexibility: Extension Neck flexibility: Lateral Bending, Anterior Scalene Neck flexibility: Lateral Bending, Middle Scalene Neck flexibility: Lateral Bending, Posterior Scalene Neck flexibility: Lateral Bending, Upper Trapezius Neck flexibility: Lateral Bending, Levator Scapula
Maintain Neck Tone Exercises included in this group: Active neck motion: Superior Migration/Elongation Active neck motion: Anterior/Posterior Glide Active neck motion: Flexion/Extension - Lateral Active neck motion: Lateral Rotation Two Active neck motion: Lateral Bending Two Active neck motion: Lateral Rotation-flexion/extension			Maintain Neck Condition-Strength Exercises included in this group: Active neck motion: Superior Migration/Elongation Active neck motion: Anterior/Posterior Glide Active neck motion: Flexion/Extension - Lateral Active neck motion: Lateral Rotation Two Active neck motion: Lateral Bending Two Neck muscle activation: Flexion Using Hands Neck muscle activation: Extension Using Hands Neck muscle activation: Lateral Rotation Using Hands Neck muscle activation: Lateral Bending Using Hands Neck muscle activation: Lateral Rotation-flexion Using Hands Neck muscle activation: Lateral Rotation-extension Using Hands
Maintain Shoulder Motion Exercises included in this group: Passive shoulder motion: Advanced Horizontal Adduction on Floor Active shoulder motion: Abduction Active shoulder motion: Flexion Active shoulder motion: Extension Active shoulder motion: Shoulder Rotation (rolls) Active shoulder motion: External Rotation Active shoulder motion: Internal/External Rotation with Elbow Bent Active shoulder motion: Horizontal Adduction Active shoulder motion: Internal Rotation Behind the Back Active shoulder motion: Internal and External Rotation with Elbow Straight Active shoulder motion: Side Lying External Rotation Active shoulder motion: Side Lying Internal Rotation Active shoulder motion: Internal and External Rotation, Elbow Bent Active shoulder motion: Supine Scapular Protraction/Retraction Active shoulder motion: Scapular Protraction/Retraction Active shoulder motion: Scapular Protraction/Retraction, Elbows Bent Active shoulder motion: Quadruped Scapular Protraction/Retraction			Maintain Shoulder Flexibility Exercises included in this group: Shoulder flexibility: Standing Anterior Capsule Stretch Using Door Frame Shoulder flexibility: Inferior Glide Using Chair Shoulder flexibility: Flexion/Abduction Stretch Using Towel Shoulder flexibility: Side Lying Horizontal Adduction Stretch Shoulder flexibility: Standing Horizontal Adduction Stretch Shoulder flexibility: Internal Rotation Stretch Using Towel Shoulder flexibility: Posterior Capsule Stretch, �Sleeper� Shoulder flexibility: Standing �Sleeper� Stretch for Posterior Capsule Neck flexibility: Upper Trapezius Neck flexibility: Levator Scapula Neck flexibility: Scalene Neck flexibility: Rhomboid Passive shoulder motion: Advanced Horizontal Adduction Passive shoulder motion: Internal Rotation/Adduction Chest flexibility: Pectoralis Major Stretch with Elbow Straight Chest flexibility: Pectoralis Minor Stretch with Elbow Straight
Maintain Shoulder Tone Exercises included in this group: Shoulder strengthening: POP-BAND Flexion One Shoulder strengthening: POP-BAND Extension Shoulder strengthening: POP-BAND External Rotation Shoulder strengthening: POP-BAND Internal Rotation Behind the Back Shoulder strengthening: POP-BAND Internal Rotation Shoulder strengthening: POP-BAND Empty Can Shoulder strengthening: POP-BAND Full Can Shoulder strengthening: POP-BAND Horizontal Abduction Shoulder strengthening: POP-BAND Standing Low Rows Shoulder strengthening: POP-BAND Standing High Rows Shoulder strengthening: POP-BAND External Rotation at 90 Degrees Abduction Shoulder strengthening: POP-BAND Internal Rotation at 90 Degrees Abduction Shoulder flexibility: Supine Anterior Capsule Stretch Using Towel Shoulder strengthening: POP-BAND Standing Scaption 2 Shoulder flexibility: Standing Anterior Capsule Stretch Using Door Frame Shoulder strengthening: POP-BAND Internal Rotation at 90 Degrees Abduction Shoulder strengthening: POP-BAND External Rotation at 90 Degrees Abduction Shoulder strengthening: POP-BAND Diagonal 1 Flexion Shoulder strengthening: POP-BAND Diagonal 2 Flexion Shoulder muscle toning: Push Up Hands/Knees Shoulder muscle activation: Plank Elbows and Toes Shoulder muscle activation: Plank Hands and Toes			Maintain Shoulder Condition-Strength Exercises included in this group: Active shoulder motion: Quadruped Scapular Protraction/Retraction Active shoulder motion: Scapular Upward Rotation Shoulder muscle toning: Isotonic Posterior Deltoid with Elbow Straight Shoulder muscle toning: Isotonic Middle Trapezius External Rotation Shoulder muscle toning: Isotonic Lower Trapezius Shoulder strengthening: POP-BAND Flexion One Shoulder strengthening: POP-BAND Extension Shoulder strengthening: POP-BAND Scaption One Shoulder strengthening: POP-BAND Empty Can Shoulder strengthening: POP-BAND Full Can Shoulder strengthening: POP-BAND External Rotation Shoulder strengthening: POP-BAND Standing Low Rows Shoulder strengthening: POP-BAND Standing High Rows Shoulder strengthening: POP-BAND Horizontal Abduction Shoulder strengthening: POP-BAND External Rotation at 90 Degrees Abduction Shoulder strengthening: POP-BAND Internal Rotation at 90 Degrees Abduction Shoulder strengthening: POP-BAND Diagonal 1 Flexion Shoulder strengthening: POP-BAND Diagonal 2 Flexion Chest strengthening: POP-BAND Chest Press I Chest strengthening: POP-BAND Chest Press II Chest strengthening: Chest Flies with Free Weight Elbow strengthening: POP-BAND Bending Elbow strengthening: POP-BAND Bending, Thumb Up Elbow strengthening: POP-BAND Straightening, Thumb Up Elbow strengthening: POP-BAND Straightening, Palm Down Elbow strengthening: POP-BAND Straightening, Palm Up Elbow strengthening: Straightening (dips) Shoulder muscle toning: Push Up Hands/Toes
Shoulder Maintenance Program Exercises included in this group: Passive shoulder motion: Advanced Horizontal Adduction on Floor Active shoulder motion: Abduction Active shoulder motion: Flexion Active shoulder motion: Extension Active shoulder motion: Shoulder Rotation (rolls) Active shoulder motion: External Rotation Active shoulder motion: Internal/External Rotation with Elbow Bent Active shoulder motion: Horizontal Adduction Active shoulder motion: Internal Rotation Behind the Back Active shoulder motion: Internal and External Rotation with Elbow Straight Active shoulder motion: Side Lying External Rotation Active shoulder motion: Side Lying Internal Rotation Active shoulder motion: Internal and External Rotation, Elbow Bent Active shoulder motion: Supine Scapular Protraction/Retraction Active shoulder motion: Scapular Protraction/Retraction Active shoulder motion: Scapular Protraction/Retraction, Elbows Bent Active shoulder motion: Quadruped Scapular Protraction/Retraction Elbow strengthening: POP-BAND Straightening, Palm Down Shoulder flexibility: Posterior Capsule Stretch, �Sleeper� Shoulder flexibility: Inferior Glide Using Chair Neck flexibility: Upper Trapezius Neck flexibility: Levator Scapula Neck flexibility: Scalene Neck flexibility: Rhomboid Passive shoulder motion: Advanced Horizontal Adduction Passive shoulder motion: Internal Rotation/Adduction Chest flexibility: Pectoralis Major Stretch with Elbow Straight Chest flexibility: Pectoralis Minor Stretch with Elbow Straight Shoulder strengthening: POP-BAND Flexion One Shoulder strengthening: POP-BAND Extension Shoulder strengthening: POP-BAND Scaption One Shoulder strengthening: POP-BAND External Rotation Shoulder strengthening: POP-BAND Internal Rotation Behind the Back Shoulder strengthening: POP-BAND Internal Rotation Shoulder strengthening: POP-BAND Empty Can Shoulder strengthening: POP-BAND Full Can Shoulder strengthening: POP-BAND Horizontal Abduction Shoulder strengthening: POP-BAND Standing Low Rows Shoulder strengthening: POP-BAND Standing High Rows Shoulder strengthening: POP-BAND External Rotation at 90 Degrees Abduction Shoulder strengthening: POP-BAND Internal Rotation at 90 Degrees Abduction Shoulder flexibility: Supine Anterior Capsule Stretch Using Towel Shoulder strengthening: POP-BAND Standing Scaption 2 Shoulder flexibility: Standing Anterior Capsule Stretch Using Door Frame Shoulder strengthening: POP-BAND Internal Rotation at 90 Degrees Abduction Shoulder strengthening: POP-BAND External Rotation at 90 Degrees Abduction Shoulder strengthening: POP-BAND Diagonal 1 Flexion Shoulder strengthening: POP-BAND Diagonal 2 Flexion Shoulder muscle toning: Push Up Hands/Knees Shoulder muscle activation: Plank Elbows and Toes Shoulder muscle activation: Plank Hands and Toes Active shoulder motion: Quadruped Scapular Protraction/Retraction Active shoulder motion: Scapular Upward Rotation Shoulder muscle toning: Isotonic Posterior Deltoid with Elbow Straight Shoulder muscle toning: Isotonic Middle Trapezius External Rotation Shoulder muscle toning: Isotonic Lower Trapezius Chest strengthening: POP-BAND Chest Press I Chest strengthening: POP-BAND Chest Press II Chest strengthening: Chest Flies with Free Weight Elbow strengthening: POP-BAND Bending Elbow strengthening: POP-BAND Bending, Thumb Up Elbow strengthening: POP-BAND Straightening, Thumb Up Elbow strengthening: POP-BAND Straightening, Palm Down Elbow strengthening: POP-BAND Straightening, Palm Up Elbow strengthening: Straightening (dips) Shoulder muscle toning: Push Up Hands/Toes			Maintain Elbow Motion Exercises included in this group: Active elbow motion: Bending Active elbow motion: Bending, Thumb Up Active elbow motion: Straightening, Pinky Up Active elbow motion: Straightening, Palm Down Active elbow motion: Straightening, Palm Up Passive shoulder motion: Standing Extension with Counter Passive shoulder motion: Flexion with Wall Passive shoulder motion: Abduction with Wall Passive shoulder motion: Horizontal Adduction with Wall Passive shoulder motion: Advanced Horizontal Adduction Elbow flexibility: Triceps Stretch
Maintain Elbow Flexibility Exercises included in this group: Passive shoulder motion: Standing Extension with Counter Elbow flexibility: Triceps Stretch Chest flexibility: Pectoralis Major Stretch with Elbow Straight Chest flexibility: Pectoralis Minor Stretch with Elbow Straight Passive shoulder motion: Advanced Horizontal Adduction Shoulder flexibility: Flexion/Abduction Stretch Using Towel Shoulder flexibility: Internal Rotation Stretch Using Towel Wrist flexibility: Flexor Stretch Wrist flexibility: Extensor Stretch			Maintain Elbow Tone Exercises included in this group: Elbow strengthening: POP-BAND Bending Elbow strengthening: POP-BAND Bending, Thumb Up Elbow strengthening: POP-BAND Straightening, Thumb Up Elbow strengthening: POP-BAND Straightening, Palm Down Elbow strengthening: POP-BAND Straightening, Palm Up Elbow strengthening: Straightening (dips) Chest strengthening: Chest Press II with Free Weight Chest strengthening: POP-BAND Chest Press II Shoulder muscle toning: Push Up Hands/Toes
Maintain Elbow Condition-Strength Exercises included in this group: Elbow strengthening: POP-BAND Bending Elbow strengthening: POP-BAND Bending, Thumb Up Elbow strengthening: POP-BAND Straightening, Thumb Up Elbow strengthening: POP-BAND Straightening, Palm Down Elbow strengthening: POP-BAND Straightening, Palm Up Elbow strengthening: Straightening (dips) Chest strengthening: Chest Press II with Free Weight Chest strengthening: POP-BAND Chest Press II Shoulder strengthening: POP-BAND Extension Shoulder strengthening: POP-BAND Horizontal Abduction Shoulder muscle toning: Push Up Hands/Toes Shoulder muscle toning: Isotonic Posterior Deltoid with Elbow Straight			Elbow Maintenance Program Exercises included in this group: Active elbow motion: Bending Active elbow motion: Bending, Thumb Up Active elbow motion: Straightening, Pinky Up Active elbow motion: Straightening, Palm Down Active elbow motion: Straightening, Palm Up Passive shoulder motion: Standing Extension with Counter Passive shoulder motion: Flexion with Wall Passive shoulder motion: Abduction with Wall Passive shoulder motion: Horizontal Adduction with Wall Passive shoulder motion: Advanced Horizontal Adduction Elbow flexibility: Triceps Stretch Passive shoulder motion: Standing Extension with Counter Chest flexibility: Pectoralis Major Stretch with Elbow Straight Chest flexibility: Pectoralis Minor Stretch with Elbow Straight Shoulder flexibility: Flexion/Abduction Stretch Using Towel Shoulder flexibility: Internal Rotation Stretch Using Towel Wrist flexibility: Flexor Stretch Wrist flexibility: Extensor Stretch Elbow strengthening: POP-BAND Bending Elbow strengthening: POP-BAND Bending, Thumb Up Elbow strengthening: POP-BAND Straightening, Thumb Up Elbow strengthening: POP-BAND Straightening, Palm Down Elbow strengthening: POP-BAND Straightening, Palm Up Elbow strengthening: Straightening (dips) Chest strengthening: Chest Press II with Free Weight Chest strengthening: POP-BAND Chest Press II Shoulder strengthening: POP-BAND Extension Shoulder strengthening: POP-BAND Horizontal Abduction Shoulder muscle toning: Push Up Hands/Toes Shoulder muscle toning: Isotonic Posterior Deltoid with Elbow Straight
Maintain Wrist Motion Exercises included in this group: Active wrist motion: Bending Active wrist motion: Straightening Active wrist motion: Pronation Active wrist motion: Supination Active wrist motion: Radial Deviation Active wrist motion: Ulnar Deviation Active shoulder motion: Internal and External Rotation with Elbow Straight Passive shoulder motion: Standing Extension with Counter Elbow flexibility: Triceps Stretch Wrist flexibility: Flexor Stretch Wrist flexibility: Extensor Stretch			Maintain Wrist Flexibility Exercises included in this group: Passive shoulder motion: Standing Extension with Counter Elbow flexibility: Triceps Stretch Chest flexibility: Pectoralis Major Stretch with Elbow Straight Chest flexibility: Pectoralis Minor Stretch with Elbow Straight Wrist flexibility: Flexor Stretch Wrist flexibility: Extensor Stretch
Maintain Wrist Tone Exercises included in this group: Wrist strengthening: POP-BAND Flexion Wrist strengthening: POP-BAND Extension Wrist strengthening: POP-BAND Pronation Wrist strengthening: POP-BAND Supination Wrist strengthening: POP-BAND Radial Deviation Wrist strengthening: POP-BAND Ulnar Deviation Wrist strengthening: Eccentric Flexion Wrist strengthening: Eccentric Extension Shoulder muscle activation: Plank Hands and Toes Shoulder muscle toning: Push Up Hands/Toes			Maintain Wrist Condition-Strength Exercises included in this group: Active wrist motion: Gripping Wrist strengthening: POP-BAND Flexion Wrist strengthening: POP-BAND Extension Wrist strengthening: POP-BAND Pronation Wrist strengthening: POP-BAND Supination Wrist strengthening: POP-BAND Radial Deviation Wrist strengthening: POP-BAND Ulnar Deviation Wrist strengthening: Eccentric Flexion Wrist strengthening: Eccentric Extension Elbow strengthening: Straightening (dips) Chest strengthening: Chest Press I with Free Weight Chest strengthening: Chest Press II with Free Weight Chest strengthening: POP-BAND Chest Press I Chest strengthening: POP-BAND Chest Press II Chest strengthening: Chest Flies with Free Weight Shoulder muscle activation: Plank Hands and Toes Shoulder muscle toning: Push Up Hands/Toes
Wrist Maintenance Program Exercises included in this group: Active wrist motion: Bending Active wrist motion: Straightening Active wrist motion: Pronation Active wrist motion: Supination Active wrist motion: Radial Deviation Active wrist motion: Ulnar Deviation Active shoulder motion: Internal and External Rotation with Elbow Straight Passive shoulder motion: Standing Extension with Counter Elbow flexibility: Triceps Stretch Wrist flexibility: Flexor Stretch Wrist flexibility: Extensor Stretch Chest flexibility: Pectoralis Major Stretch with Elbow Straight Chest flexibility: Pectoralis Minor Stretch with Elbow Straight Wrist strengthening: POP-BAND Flexion Wrist strengthening: POP-BAND Extension Wrist strengthening: POP-BAND Pronation Wrist strengthening: POP-BAND Supination Wrist strengthening: POP-BAND Radial Deviation Wrist strengthening: POP-BAND Ulnar Deviation Wrist strengthening: Eccentric Flexion Wrist strengthening: Eccentric Extension Active wrist motion: Gripping Elbow strengthening: Straightening (dips) Chest strengthening: Chest Press I with Free Weight Chest strengthening: Chest Press II with Free Weight Chest strengthening: POP-BAND Chest Press I Chest strengthening: POP-BAND Chest Press II Chest strengthening: Chest Flies with Free Weight Shoulder muscle activation: Plank Hands and Toes Shoulder muscle toning: Push Up Hands/Toes			Maintain Lower Back Motion Exercises included in this group: Passive lower back motion: Prone Extension with Support on Hands Active lower back motion: Standing Flexion Active lower back motion: Standing Lateral Rotation Active lower back motion: Standing Lateral Bending Pelvic flexibility: Supine Flexor Stretch Using Pillow
Maintain Lower Back Flexibility Exercises included in this group: Passive lower back motion: Prone Extension with Support on Hands Passive Lower Back Motion: Lateral Bending with Pillow Active lower back motion: Standing Flexion Active lower back motion: Standing Extension Active lower back motion: Standing Lateral Rotation Active lower back motion: Standing Lateral Bending Pelvic flexibility: Supine Flexor Stretch Using Pillow			Maintain Lower back Tone Exercises included in this group: Lower back muscle activation: Standing Multifidus Lower back muscle activation: Lateral Breathing Exercise/Intercostal Activation Abdominal muscle activation: Transverse Abdominus Activation Active lower back motion: Prone Extension Active lower back motion: Prone Inferior Lower Back Extension Pelvic muscle activation: Prone Gluteal Isometrics Active hip motion: Prone Extension Active hip motion: Side Lying Abduction Active hip motion: Abduction, Clam Pelvic muscle activation: Supine Pelvic Floor Isometrics, Incline
Maintain Lower Back Intrinsic Muscle Tone Exercises included in this group: Active lower back motion: Prone Extension Active lower back motion: Prone Inferior Lower Back Extension Active lower back motion: Standing Lateral Bending Abdominal muscle activation: Flexion with Feet on Floor Abdominal muscle activation: Flexion-rotation with Feet on Floor Abdominal muscle toning: Straight Flexion Crunch with Hips and Knees Flexed to 90 Degrees Abdominal muscle toning: Oblique Flexion Crunch with Hips and Knees Flexed to 90 Degrees Abdominal muscle toning: Abdominal Obliques, Bicycle Abdominal muscle toning: Oblique Flexion Reverse Crunch with Flexed Hips and Knees Lower back muscle toning: Prone Extension, Advanced Lower back muscle toning: Prone Extension, Alternating Upper and Lower Extremity Lift Abdominal muscle toning: Front Plank, Advanced Abdominal muscle toning: Stacked Side Plank, Expert			Maintain Lower Back Condition-Strength Exercises included in this group: Passive lower back motion: Prone Extension with Support on Hands Active lower back motion: Quadruped Inferior Lower Back Flexion/Extension Lower back muscle activation: Standing Multifidus Abdominal muscle activation: Transverse Abdominus Activation Abdominal muscle toning: Straight Flexion Crunch with Hips and Knees Flexed to 90 Degrees Abdominal muscle toning: Oblique Flexion Crunch with Hips and Knees Flexed to 90 Degrees Abdominal muscle toning: Abdominal Obliques, Bicycle Lower back muscle toning: Prone Extension, 'Superman' Lower back muscle toning: Prone Extension, Frog Kicks Abdominal muscle toning: Front Plank, Intermediate Abdominal muscle toning: Side Plank, Intermediate Active pelvic motion: Standing Abduction, Hip Hike Hip muscle toning: Quadruped Unilateral Extension Hip muscle toning: Quadruped Unilateral Extension with Foot External Rotation
Maintain Lower Back Intrinsic Muscle Condition-strength Exercises included in this group: Active lower back motion: Prone Inferior Lower Back Extension Abdominal muscle toning: Straight Flexion Crunch with Foot on Knee and Hips Flexed to 90 Degrees Abdominal muscle toning: Oblique Flexion Crunch with Foot on Knee and Hips Flexed to 90 Degrees Abdominal muscle toning: Straight Flexion Reverse Crunch with Hips and Knees Flexed to 90 Degrees Abdominal muscle toning: Oblique Flexion Reverse Crunch with Flexed Hips and Knees Abdominal muscle toning: Abdominal Obliques, Bicycle Lower back muscle toning: Prone Extension, Advanced Lower back muscle toning: Advanced Prone Extension with POP-CORE Lower back muscle toning: Prone Extension-rotation with POP-CORE Abdominal muscle toning: Lateral Bending with POP-CORE Abdominal muscle toning: Front Plank, Advanced Abdominal muscle toning: Stacked Side Plank, Expert			Maintain Lower Back Extensor Muscle Condition-strength Exercises included in this group: Active lower back motion: Standing Flexion Active lower back motion: Standing Extension Hip flexibility: Standing Iliotibial Band/Latissimus Dorsi Stretch Active lower back motion: Standing Lateral Rotation Lower back muscle toning: Prone Extension, Advanced Lower back muscle toning: Advanced Prone Extension with POP-CORE Lower back muscle toning: Prone Extension-rotation with POP-CORE Abdominal muscle toning: Lateral Bending with POP-CORE Abdominal muscle toning: Front Plank, Advanced Abdominal muscle toning: Stacked Side Plank, Expert Hip muscle toning: Quadruped Unilateral Extension with Foot External Rotation Hip muscle toning: Quadruped Unilateral Circumduction with Foot External Rotation
Lower Back Maintenance Program Exercises included in this group: Lower back muscle activation: Standing Multifidus Abdominal muscle activation: Transverse Abdominus Activation Abdominal muscle activation: Flexion with Feet on Floor Abdominal muscle toning: Abdominal Obliques, Bicycle Lower back muscle toning: Prone Extension, Intermediate Lower back muscle toning: Prone Extension, Alternating Upper and Lower Extremity Lift Lower back muscle toning: Prone Extension, Frog Kicks Abdominal muscle toning: Front Plank, Advanced Abdominal muscle toning: Side Plank, Expert Active hip motion: Quadruped Extension with Knee Flexion Active hip motion: Quadruped External Rotation			Maintain Hip Motion Exercises included in this group: Hip flexibility: Seated Knee to Opposite Shoulder Stretch Hip flexibility: Seated Knee to Opposite Shoulder Stretch with Trunk Rotation Hip flexibility: Piriformis (figure 4) Stretch on Floor Hip flexibility: Seated Piriformis (figure 4) Stretch Hip flexibility: Standing Lunge Flexor Stretch Knee flexibility: Standing Hamstring Stretch with Stool Hip flexibility: Standing Adductor Stretch with Stool Hip flexibility: Standing Iliotibial Band/Latissimus Dorsi Stretch Hip flexibility: Standing Hip and Knee Flexion Stretch Hip flexibility: Standing Tensor Fascia Lata/iliotibial Band Stretch Hip flexibility: Standing Flexor and Quadriceps Stretch Hip flexibility: �Pigeon Pose� Stretch
Maintain Hip Flexibility Exercises included in this group: Knee flexibility: Kneeling Flexion Joint Mobilization Stretch Hip flexibility: Seated Knee to Opposite Shoulder Stretch Hip flexibility: Seated Knee to Opposite Shoulder Stretch with Trunk Rotation Hip flexibility: Seated Piriformis (figure 4) Stretch Hip flexibility: �Pigeon Pose� Stretch Hip flexibility: Standing Lunge Flexor Stretch Hip flexibility: Standing Tensor Fascia Lata/iliotibial Band Stretch Hip flexibility: Standing Flexor and Quadriceps Stretch Hip flexibility: Standing Iliotibial Band/Latissimus Dorsi Stretch Hip flexibility: Standing Hip and Knee Flexion Stretch Hip flexibility: Standing Piriformis (figure 4) Stretch Knee flexibility: Standing Quadriceps and Iliotibial Band Stretch			Maintain Hip Tone Exercises included in this group: Active hip motion: Abduction, �Clam� Hip muscle toning: Supine Bilateral Bridge Hip muscle toning: Supine Unilateral Bridge Active hip motion: Straight Leg Raise Active hip motion: Side Lying Straight Leg Raise Abduction Active hip motion: Prone Straight Leg Raise Extension Active hip motion: Side Lying Straight Leg Raise Adduction Advanced Hip strengthening: POP-BAND Internal Rotation Hip strengthening: POP-BAND External Rotation Hip strengthening: POP-BAND Flexion Hip strengthening: POP-BAND Abduction Hip strengthening: POP-BAND Extension Hip strengthening: POP-BAND Adduction Hip strengthening: POP-BAND Abduction with Band Around Ankles Knee muscle toning: Standing Squat to 90 Degrees Knee muscle toning: Pli� Squats Knee muscle toning: Wall Squat Knee muscle toning: Unilateral Wall Squat To 90 Degrees Knee muscle toning: Standing Forward Lunge Knee muscle toning: Standing Backward Lunge Knee muscle toning: Standing Side Lunge
Maintain Hip Condition-Strength Exercises included in this group: Active hip motion: Abduction, �Clam� Hip muscle toning: Supine Bilateral Bridge Hip muscle toning: Supine Unilateral Bridge Hip strengthening: POP-BAND Internal Rotation Hip strengthening: POP-BAND External Rotation Hip strengthening: POP-BAND Flexion Hip strengthening: POP-BAND Extension Hip strengthening: POP-BAND Abduction Hip strengthening: POP-BAND Adduction Hip strengthening: POP-BAND Abduction with Band Around Ankles Active hip motion: Standing Abduction, �Hip Hike� Hip strengthening: POP-BAND External Rotation Knee muscle toning: Standing Squat to 90 Degrees Knee muscle toning: Wall Squat Knee muscle toning: Unilateral Wall Squat To 90 Degrees Knee muscle toning: Pli� Squats Knee muscle toning: Standing Forward Lunge Knee muscle toning: Standing Backward Lunge Knee muscle toning: Standing Side Lunge Knee muscle toning: Step-down Sideways Knee muscle toning: Step-down Forward			Hip Maintenance Program Exercises included in this group: Hip flexibility: Seated Knee to Opposite Shoulder Stretch Hip flexibility: Seated Knee to Opposite Shoulder Stretch with Trunk Rotation Hip flexibility: Piriformis (figure 4) Stretch on Floor Hip flexibility: Seated Piriformis (figure 4) Stretch Hip flexibility: Standing Lunge Flexor Stretch Knee flexibility: Standing Hamstring Stretch with Stool Hip flexibility: Standing Adductor Stretch with Stool Hip flexibility: Standing Iliotibial Band/Latissimus Dorsi Stretch Hip flexibility: Standing Hip and Knee Flexion Stretch Hip flexibility: Standing Tensor Fascia Lata/iliotibial Band Stretch Hip flexibility: Standing Flexor and Quadriceps Stretch Hip flexibility: �Pigeon Pose� Stretch Knee flexibility: Kneeling Flexion Joint Mobilization Stretch Hip flexibility: Standing Piriformis (figure 4) Stretch Knee flexibility: Standing Quadriceps and Iliotibial Band Stretch Active hip motion: Abduction, �Clam� Hip muscle toning: Supine Bilateral Bridge Hip muscle toning: Supine Unilateral Bridge Active hip motion: Straight Leg Raise Active hip motion: Side Lying Straight Leg Raise Abduction Active hip motion: Prone Straight Leg Raise Extension Active hip motion: Side Lying Straight Leg Raise Adduction Advanced Hip strengthening: POP-BAND Internal Rotation Hip strengthening: POP-BAND External Rotation Hip strengthening: POP-BAND Flexion Hip strengthening: POP-BAND Abduction Hip strengthening: POP-BAND Extension Hip strengthening: POP-BAND Adduction Hip strengthening: POP-BAND Abduction with Band Around Ankles Knee muscle toning: Standing Squat to 90 Degrees Knee muscle toning: Pli� Squats Knee muscle toning: Wall Squat Knee muscle toning: Unilateral Wall Squat To 90 Degrees Knee muscle toning: Standing Forward Lunge Knee muscle toning: Standing Backward Lunge Knee muscle toning: Standing Side Lunge Active hip motion: Abduction, �Clam� Active hip motion: Standing Abduction, �Hip Hike� Knee muscle toning: Step-down Sideways Knee muscle toning: Step-down Forward
Maintain Knee Motion Exercises included in this group: Knee flexibility: Extension Joint Mobilization Stretch Knee flexibility: Kneeling Flexion Joint Mobilization Stretch Knee flexibility: Standing Quadriceps Stretch Knee flexibility: Standing Quadriceps and Iliotibial Band Stretch Knee flexibility: Standing Hamstring Stretch with Stool Hip flexibility: Standing Adductor Stretch with Stool Hip flexibility: Standing Iliotibial Band Stretch Ankle flexibility: Standing Gastrocnemius Stretch Ankle flexibility: Standing Soleus Stretch			Maintain Knee Flexibility Exercises included in this group: Knee flexibility: Prone Extension Joint Mobilization Stretch Knee flexibility: Kneeling Flexion Joint Mobilization Stretch Knee flexibility: Standing Quadriceps Stretch Knee flexibility: Standing Quadriceps and Iliotibial Band Stretch Knee flexibility: Standing Hamstring Stretch with Stool Hip flexibility: Standing Adductor Stretch with Stool Hip flexibility: Standing Iliotibial Band/Latissimus Dorsi Stretch Ankle flexibility: Standing Gastrocnemius Stretch Ankle flexibility: Standing Soleus Stretch Hip flexibility: Standing Flexor and Quadriceps Stretch
Maintain Knee Tone Exercises included in this group: Active knee motion: Seated Terminal Knee Extension Knee strengthening: POP-BAND Seated Knee Extension Knee strengthening: POP-BAND Standing Knee Flexion Knee muscle toning: Standing Squat to 90 Degrees Knee muscle toning: Pli� Squats Knee muscle toning: Unilateral Wall Squat To 90 Degrees Knee muscle toning: Standing Forward Lunge Knee muscle toning: Standing Side Lunge Knee muscle toning: Step-down Forward Ankle muscle toning: Standing Unilateral Heel Raise			Maintain Knee Condition-Strength Exercises included in this group: Active knee motion: Seated Terminal Knee Extension Knee strengthening: POP-BAND Seated Knee Extension Knee strengthening: POP-BAND Standing Knee Flexion Knee muscle toning: Standing Squat to 90 Degrees Knee muscle toning: Pli� Squats Knee muscle toning: Unilateral Wall Squat To 90 Degrees Knee muscle toning: Standing Forward Lunge Knee muscle toning: Standing Side Lunge Knee muscle toning: Step-down Forward Ankle muscle toning: Standing Unilateral Heel Raise
Knee Maintenance Program Exercises included in this group: Knee flexibility: Extension Joint Mobilization Stretch Knee flexibility: Kneeling Flexion Joint Mobilization Stretch Knee flexibility: Standing Quadriceps Stretch Knee flexibility: Standing Quadriceps and Iliotibial Band Stretch Knee flexibility: Standing Hamstring Stretch with Stool Hip flexibility: Standing Adductor Stretch with Stool Hip flexibility: Standing Iliotibial Band Stretch Ankle flexibility: Standing Gastrocnemius Stretch Ankle flexibility: Standing Soleus Stretch Knee flexibility: Prone Extension Joint Mobilization Stretch Hip flexibility: Standing Iliotibial Band/Latissimus Dorsi Stretch Hip flexibility: Standing Flexor and Quadriceps Stretch Active knee motion: Seated Terminal Knee Extension Knee strengthening: POP-BAND Seated Knee Extension Knee strengthening: POP-BAND Standing Knee Flexion Knee muscle toning: Standing Squat to 90 Degrees Knee muscle toning: Pli� Squats Knee muscle toning: Unilateral Wall Squat To 90 Degrees Knee muscle toning: Standing Forward Lunge Knee muscle toning: Standing Side Lunge Knee muscle toning: Step-down Forward Ankle muscle toning: Standing Unilateral Heel Raise			Maintain Ankle Motion Exercises included in this group: Active ankle motion: Alphabet Active ankle motion: Pumps and Circles Active ankle motion: Seated Dorsiflexion Active ankle motion: Seated Plantarflexion Active ankle motion: Seated Inversion Active ankle motion: Seated Eversion Ankle flexibility: Standing Gastrocnemius Stretch Ankle flexibility: Standing Soleus Stretch Ankle muscle toning: Standing Bilateral Heel Raises Ankle muscle toning: Standing Unilateral Heel Raise
Maintain Ankle Flexibility Exercises included in this group: Knee flexibility: Kneeling Flexion Joint Mobilization Stretch Active ankle motion: Seated Dorsiflexion Active ankle motion: Seated Plantarflexion Active ankle motion: Seated Inversion Active ankle motion: Seated Eversion Active ankle motion: Alphabet Active ankle motion: Pumps and Circles Ankle flexibility: Standing Gastrocnemius Stretch Ankle flexibility: Standing Soleus Stretch			Maintain Ankle Tone Exercises included in this group: Active ankle motion: Alphabet Active ankle motion: Pumps and Circles Ankle strengthening: POP-BAND Dorsiflexion Ankle strengthening: POP-BAND Plantarflexion Ankle strengthening: POP-BAND Inversion Ankle strengthening: POP-BAND Eversion Ankle muscle toning: Standing Bilateral Heel Raises Ankle muscle toning: Standing Unilateral Heel Raise
Maintain Ankle Condition-Strength Exercises included in this group: Ankle muscle toning: Standing Bilateral Heel Raises Ankle muscle toning: Standing Unilateral Heel Raise Knee muscle toning: Standing Squat to 90 Degrees Knee muscle toning: Wall Squat Knee muscle toning: Unilateral Wall Squat To 90 Degrees Knee muscle toning: Step-down Forward Knee muscle toning: Standing Forward Lunge Knee muscle toning: Standing Backward Lunge Knee muscle toning: Standing Side Lunge			Ankle Maintenance Program Exercises included in this group: Active ankle motion: Alphabet Active ankle motion: Pumps and Circles Active ankle motion: Seated Dorsiflexion Active ankle motion: Seated Plantarflexion Active ankle motion: Seated Inversion Active ankle motion: Seated Eversion Ankle flexibility: Standing Gastrocnemius Stretch Ankle flexibility: Standing Soleus Stretch Ankle muscle toning: Standing Bilateral Heel Raises Ankle muscle toning: Standing Unilateral Heel Raise Knee flexibility: Kneeling Flexion Joint Mobilization Stretch Active ankle motion: Alphabet Active ankle motion: Pumps and Circles Ankle strengthening: POP-BAND Dorsiflexion Ankle strengthening: POP-BAND Plantarflexion Ankle strengthening: POP-BAND Inversion Ankle strengthening: POP-BAND Eversion Ankle muscle toning: Standing Bilateral Heel Raises Ankle muscle toning: Standing Unilateral Heel Raise Knee muscle toning: Standing Squat to 90 Degrees Knee muscle toning: Wall Squat Knee muscle toning: Unilateral Wall Squat To 90 Degrees Knee muscle toning: Step-down Forward Knee muscle toning: Standing Forward Lunge Knee muscle toning: Standing Backward Lunge Knee muscle toning: Standing Side Lunge
Maintain Lower Extremity Flexibility Program Exercises included in this group: Hip flexibility: Seated Adductor Butterfly Stretch Hip flexibility: Seated Knee to Opposite Shoulder Stretch with Trunk Rotation Hip flexibility: Supine Piriformis (figure 4) Stretch Knee flexibility: Supine Flexion Joint Mobilization Stretch Knee flexibility: Kneeling Flexion Joint Mobilization Stretch Knee flexibility: Supine Hamstring Stretch Using Hands Abdominal muscle toning: Straight Flexion Crunch with Feet on Floor Abdominal muscle toning: Oblique Flexion Crunch with Feet on Floor Knee flexibility: Seated Bilateral Hamstring Stretch Knee flexibility: Seated Unilateral Hamstring Stretch Abdominal muscle toning: Front Plank, Intermediate Abdominal muscle toning: Side Plank, Intermediate Active lower back motion: Standing Flexion Active lower back motion: Standing Extension Knee flexibility: Standing Quadriceps Stretch Knee flexibility: Standing Quadriceps and Iliotibial Band Stretch Hip flexibility: Standing Iliotibial Band/Latissimus Dorsi Stretch Hip flexibility: Standing Hip and Knee Flexion Stretch Hip flexibility: Standing Piriformis (figure 4) Stretch Ankle flexibility: Standing Gastrocnemius Stretch Ankle flexibility: Standing Soleus Stretch			Maintain Bone Strength Exercises included in this group: Elbow joint loading: Extended Bending Using Counter Elbow joint loading: Extended Straightening Using Wall Wrist and elbow joint loading: Extended Shoulder Flexion Shoulder joint loading: Extended Shoulder Abduction Hip joint loading: Extended Internal Rotation Hip joint loading: Extended External Rotation Hip and knee joint loading: Extended Pli� Squat Hip, knee and ankle joint loading: Extended Forward Lunge Hip, knee and ankle joint loading: Extended Side Lunge Hip, knee and ankle joint loading: Extended Step-down Forward Hip, knee and ankle joint loading: Extended Step-down Sideways Knee joint loading: Extended Mini Wall Sit Knee joint loading: Extended Unilateral Mini Wall Sit Foot and ankle joint loading: Extended Standing Bilateral Heel Raises Foot and ankle joint loading: Extended Standing Unilateral Heel Raise Wrist and foot joint loading: Extended plank hands and toes
Morning Moves #1 Exercises included in this group: Active shoulder motion: Scapular Upward Rotation on Wall Passive neck motion: Lateral Bending Using Hands Passive shoulder motion: Internal Rotation/Adduction Chest flexibility: Pectoralis Major Stretch with Elbow Bent Active elbow motion: Bending, Thumb Up Active lower back motion: Standing Flexion Active lower back motion: Standing Extension Hip muscle activation: Isometric Flexion Hip flexibility: Knee to Chest Stretch Hip muscle toning: Adduction with Pillow Hip muscle toning: Supine Bilateral Bridge Abdominal muscle activation: Flexion with Feet on Floor Lower back muscle toning: Prone Extension, 'Superman'			Morning Moves #2 Exercises included in this group: Knee flexibility: Seated Bilateral Hamstring Stretch Knee flexibility: Supine Flexion Joint Mobilization Stretch Active hip motion: Prone Extension Active lower back motion: Prone Inferior Lower Back Extension Active hip motion: Side Lying Abduction Hip flexibility: Piriformis (figure 4) Stretch on Floor Abdominal muscle toning: Oblique Flexion Reverse Crunch with Flexed Hips and Knees Ankle flexibility: Standing Soleus Stretch Ankle muscle toning: Standing Unilateral Heel Raise Active shoulder motion: Shoulder Rotation (rolls) Active shoulder motion: Extension Active neck motion: Flexion/Extension
Morning Moves #3 Exercises included in this group: Passive shoulder motion: Scaption Passive shoulder motion: Sitting Flexion with Counter, Plus Inferior Glide Neck flexibility: Rhomboid Active elbow motion: Straightening, Pinky Up Active wrist motion: Circumduction Shoulder muscle toning: Internal Rotation with Pillow, Waist Height Abdominal muscle toning: Side Lying Lateral Bending Shoulder muscle activation: Plank Elbows and Knees Hip muscle toning: Quadruped Unilateral Circumduction Shoulder strengthening: POP-BAND Standing Low Rows Shoulder strengthening: POP-BAND Diagonal 1 Flexion Chest flexibility: Pectoralis Minor Stretch with Elbow Straight Knee muscle toning: Standing Mini-squat			Morning Moves #4 Exercises included in this group: Hip flexibility: Supine Knee to Opposite Shoulder Stretch Passive neck motion: Supine Auto-traction with POP-ROLL Hip flexibility: Kneeling Flexor Stretch Passive lower back motion: Prone Inferior Lower Back Flexion with Pillow Abdominal muscle toning: Straight Flexion Crunch with Foot on Knee and Hips Flexed to 90 Degrees Active hip motion: Quadruped External Rotation Ankle muscle activation: Isometric Inversion Ankle muscle activation: Isometric Eversion Hip flexibility: Seated Piriformis (figure 4) Stretch Knee flexibility: Standing Quadriceps Stretch Knee muscle toning: Standing Forward Lunge Knee muscle toning: Unilateral Mini Wall Squat
Morning Moves #5 Exercises included in this group: Hip flexibility: Seated Adductor Butterfly Stretch Hip muscle toning: Adduction with Pillow Lower back muscle toning: Prone Extension, Intermediate Abdominal muscle toning: Side Plank, Intermediate Abdominal muscle toning: Straight Flexion Reverse Crunch with Hips and Knees Flexed to 90 Degrees Abdominal muscle toning: Oblique Flexion Crunch with Foot on Knee and Hips Flexed to 90 Degrees Neck muscle toning: Side Lying Lateral Bending Hip muscle toning: Quadruped Unilateral Extension with Foot External Rotation Ankle muscle activation: Isometric Inversion Ankle muscle activation: Isometric Eversion Active lower back motion: Standing Lateral Bending Neck flexibility: Lateral Bending, Upper Trapezius Knee muscle activation: Wall Sit			Afternoon Activities #1 Exercises included in this group: Knee flexibility: Seated Unilateral Hamstring Stretch Hip muscle toning: Supine Unilateral Bridge Lower back muscle toning: Prone Extension, Frog Kicks Abdominal muscle toning: Side Plank, Advanced Hip flexibility: Seated Piriformis (figure 4) Stretch Active ankle motion: Alphabet Active pelvic motion: Standing Lateral Tilt Hip, knee and ankle joint loading: Extended Side Lunge Knee muscle activation: Unilateral Mini Wall Sit Chest flexibility: Pectoralis Major Stretch with Elbow Bent Shoulder strengthening: POP-BAND External Rotation Shoulder strengthening: POP-BAND Internal Rotation Elbow strengthening: Straightening with Wall (wall push-up)
Afternoon Activities #2 Exercises included in this group: Active neck motion: Superior Migration/Elongation Active neck motion: Anterior/Posterior Glide Shoulder flexibility: Standing Anterior Capsule Stretch Using Door Frame Shoulder flexibility: Internal Rotation Stretch Using Towel Shoulder strengthening: POP-BAND Empty Can Shoulder strengthening: POP-BAND Full Can Elbow strengthening: POP-BAND Bending, Thumb Up Elbow strengthening: POP-BAND Straightening, Palm Down Wrist strengthening: POP-BAND Radial Deviation Wrist strengthening: POP-BAND Ulnar Deviation Hip flexibility: Seated Knee to Opposite Shoulder Stretch with Trunk Rotation Active hip motion: Abduction, Clam Abdominal muscle toning: Straight Flexion Crunch with Foot on Knee Abdominal muscle toning: Abdominal Obliques, Bicycle			Afternoon Activities #3 Exercises included in this group: Pelvic muscle activation: Prone Gluteal Isometrics Active hip motion: Quadruped Extension with Knee Flexion Lower back muscle toning: Prone Extension, Advanced Active hip motion: Side Lying Straight Leg Raise Abduction Active hip motion: Side Lying Straight Leg Raise Adduction Hip flexibility: Supine Piriformis (figure 4) Stretch Knee muscle activation: Seated Isometric Knee Flexion Knee muscle activation: Seated Isometric Knee Extension Hip, knee and ankle joint loading: Extended Step-down Sideways Shoulder muscle toning: Internal Rotation with Pillow, Shoulder Height Elbow flexibility: Triceps Stretch Elbow strengthening: POP-BAND Straightening, Palm Down Active elbow motion: Bending
Afternoon Activities #4 Exercises included in this group: Passive neck motion: Manual Traction with Towel Passive neck motion: Lateral Rotation-flexion Using Hands Passive neck motion: Lateral Rotation-extension Using Hands Neck muscle activation: Lateral Bending Using Hands Passive shoulder motion: Horizontal Adduction with Wall Passive shoulder motion: External Rotation with Wall Passive shoulder motion: Towel Abduction Shoulder strengthening: POP-BAND External Rotation at 90 Degrees Abduction Shoulder strengthening: POP-BAND Internal Rotation at 90 Degrees Abduction Hip muscle activation: Elder Isometric Abduction Hip muscle activation: Isometric Adduction Hip and knee joint loading: Extended Pli� Squat Shoulder muscle toning: Push Up Hands/Knees Lower back muscle toning: Prone Extension, Alternating Upper and Lower Extremity Lift			Afternoon Activities #5 Exercises included in this group: Shoulder flexibility: Standing Horizontal Adduction Stretch Shoulder flexibility: Inferior Glide Using Chair Passive neck motion: Neck Manual Traction with Hands Passive shoulder motion: Horizontal Adduction with Wall Passive shoulder motion: Advanced Abduction Shoulder muscle activation: Isometric External Rotation Shoulder muscle activation: Isometric Internal Rotation Wrist strengthening: POP-BAND Flexion Wrist strengthening: POP-BAND Extension Elbow strengthening: POP-BAND Straightening, Palm Up Shoulder strengthening: POP-BAND Diagonal 2 Flexion Foot and ankle joint loading: Extended Standing Bilateral Heel Raises Knee joint loading: Extended Mini Wall Sit Hip flexibility: Standing Tensor Fascia Lata/iliotibial Band Stretch Knee flexibility: Standing Quadriceps Stretch
Evening Exercises #1 Exercises included in this group: Abdominal muscle toning: Straight Flexion Crunch with Feet on Floor Abdominal muscle toning: Oblique Flexion Crunch with Feet on Floor Lower back muscle toning: Prone Extension, Alternating Upper and Lower Extremity Lift Abdominal muscle toning: Side Plank, Intermediate Knee flexibility: Kneeling Flexion Joint Mobilization Stretch Active lower back motion: Quadruped Inferior Lower Back Flexion/Extension Hip muscle toning: Quadruped Unilateral Extension with Foot External Rotation Hip, knee and ankle joint loading: Extended Forward Lunge Active hip motion: Standing Abduction Active hip motion: Standing Adduction Elbow joint loading: Extended Bending Using Counter Elbow joint loading: Extended Straightening Using Wall Shoulder strengthening: POP-BAND Diagonal 1 Flexion			Evening Exercises #2 Exercises included in this group: Ankle flexibility: Standing Gastrocnemius Stretch Ankle flexibility: Standing Soleus Stretch Active hip motion: Standing Flexion Active hip motion: Standing Extension Knee flexibility: Standing Quadriceps and Iliotibial Band Stretch Knee flexibility: Standing Hamstring Stretch with Stool Chest flexibility: Pectoralis Minor Stretch with Elbow Bent Shoulder joint loading: Extended Shoulder Abduction Hip flexibility: Standing Flexor Stretch Active hip motion: Standing Abduction, �Hip Hike� Active hip motion: Abduction, �Clam� Abdominal muscle toning: Straight Flexion Crunch with Foot on Knee Abdominal muscle toning: Oblique Flexion Crunch with Foot on Knee
Evening Exercises #3 Exercises included in this group: Pelvic flexibility: Supine Flexor Stretch Using Pillow Passive lower back motion: Prone Superior Lower Back Flexion with Pillow Neck flexibility: Lateral Bending, Posterior Scalene Active hip motion: Side Lying Abduction Hip muscle toning: Quadruped Unilateral Circumduction with Foot External Rotation Abdominal muscle toning: Side Plank, Advanced Abdominal muscle toning: Front Plank, Intermediate Abdominal muscle toning: Straight Flexion Reverse Crunch with Hips and Knees Flexed to 90 Degrees Abdominal muscle toning: Oblique Flexion Reverse Crunch with Flexed Hips and Knees Hip joint loading: Extended Internal Rotation Hip joint loading: Extended External Rotation Knee muscle activation: Unilateral Mini Wall Sit Hip flexibility: Standing Iliotibial Band/Latissimus Dorsi Stretch			Evening Exercises #4 Exercises included in this group: Hip flexibility: Standing Piriformis (figure 4) Stretch Hip flexibility: Standing Adductor Stretch with Stool Hip flexibility: Standing Lunge Flexor Stretch Active hip motion: Standing Abduction, �Hip Hike� Knee muscle toning: Step-down Backward Knee muscle toning: Standing Backward Lunge Shoulder muscle toning: Internal Rotation with Pillow, Face Height Passive knee motion: Seated Knee Extension Using the Opposite Leg Passive knee motion: Seated Knee Flexion Using the Opposite Leg Ankle muscle activation: Isometric Dorsiflexion Ankle muscle activation: Isometric Plantarflexion Active lower back motion: Seated Lateral Rotation Active lower back motion: Seated Lateral Bending
Evening Exercises #5 Exercises included in this group: Abdominal muscle toning: Side Plank, Advanced Abdominal muscle toning: Front Plank, Advanced Lower back muscle toning: Prone Extension-rotation Hip muscle toning: Quadruped Unilateral Extension with Foot External Rotation Pelvic muscle activation: Supine Pelvic Floor Isometrics, Incline Abdominal muscle toning: Straight Flexion Crunch with Hips and Knees Flexed to 90 Degrees Abdominal muscle toning: Oblique Flexion Crunch with Hips and Knees Flexed to 90 Degrees Shoulder muscle toning: Push Up Hands/Toes Hip muscle activation: Elder Isometric Abduction Hip muscle activation: Isometric Adduction Shoulder muscle toning: Internal Rotation with Pillow, Shoulder Height Wrist strengthening: Eccentric Flexion Wrist strengthening: Eccentric Extension Active shoulder motion: Internal/External Rotation with Elbow Bent			Shoulder Stability Maintenance Program Exercises included in this group: Chest flexibility: Pectoralis Major Stretch with Elbow Bent Shoulder flexibility: Internal Rotation Stretch Using Towel Passive shoulder motion: Towel Abduction Passive shoulder motion: Advanced Horizontal Adduction Elbow strengthening: POP-BAND Straightening, Thumb Up Elbow strengthening: POP-BAND Straightening, Palm Down Elbow strengthening: POP-BAND Straightening, Palm Up Elbow strengthening: POP-BAND Bending Elbow strengthening: POP-BAND Bending, Thumb Up Shoulder strengthening: POP-BAND Internal Rotation Shoulder strengthening: POP-BAND External Rotation Shoulder strengthening: POP-BAND Scaption One Shoulder strengthening: POP-BAND Empty Can Shoulder strengthening: POP-BAND Standing Low Rows Shoulder strengthening: POP-BAND Standing High Rows Shoulder strengthening: POP-BAND External Rotation at 90 Degrees Abduction Shoulder strengthening: POP-BAND Internal Rotation at 90 Degrees Abduction Chest strengthening: POP-BAND Chest Press I
Maintain Respiratory Conditioning Exercises included in this group: Passive chest motion: Anterior Chest with Towel Hip flexibility: Knee to Chest Stretch Knee flexibility: Kneeling Flexion Joint Mobilization Stretch Active lower back motion: Seated Extension Active lower back motion: Seated Lateral Rotation Active lower back motion: Seated Lateral Bending Lower back muscle activation: Standing Multifidus Lower back muscle activation: Lateral Breathing Exercise/Intercostal Activation Hip flexibility: Latissimus Dorsi Stretch Chest flexibility: Pectoralis Major Stretch with Elbow Bent Chest flexibility: Pectoralis Minor Stretch with Elbow Bent Passive shoulder motion: Advanced Flexion with Door			Maintain Shoulder Flexibility Section One Exercises included in this group: Chest flexibility: Pectoralis Minor Stretch with Elbow Straight Chest flexibility: Pectoralis Major Stretch with Elbow Straight Neck flexibility: Upper Trapezius Neck flexibility: Levator Scapula Neck flexibility: Scalene Neck flexibility: Rhomboid Passive shoulder motion: Advanced Horizontal Adduction Passive shoulder motion: Internal Rotation/Adduction
Maintain Shoulder Flexibility Section Two Exercises included in this group: Shoulder flexibility: Posterior Capsule Stretch, �Sleeper� Shoulder flexibility: Inferior Glide Using Chair Shoulder flexibility: Side Lying Horizontal Adduction Stretch Shoulder flexibility: Standing Anterior Capsule Stretch Using Door Frame Shoulder flexibility: Flexion/Abduction Stretch Using Towel Shoulder flexibility: Standing Horizontal Adduction Stretch Shoulder flexibility: Internal Rotation Stretch Using Towel Shoulder flexibility: Standing �Sleeper� Stretch for Posterior Capsule			Maintain Shoulder Motion - Section Two Exercises included in this group: Passive shoulder motion: Advanced Horizontal Adduction on Floor Active shoulder motion: Quadruped Scapular Protraction/Retraction Active shoulder motion: Side Lying External Rotation Active shoulder motion: Internal/External Rotation with Elbow Bent Active shoulder motion: Flexion Active shoulder motion: Internal Rotation Behind the Back Active shoulder motion: Shoulder Rotation (rolls) Active shoulder motion: Internal and External Rotation, Elbow Bent Active shoulder motion: Scapular Protraction/Retraction

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