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Exercise move atlas

Ninety-six moves from the twelve topic programmes — dose, cues and topic links.

Every card is taken from an existing exercises section. This atlas lets you scan across regions without inventing new drills.

Educational only. Match dose to irritability and clinical guidance — not a personal programme.

Neck

Spine & core · 8

●○○○○ Isometric hold 3×30–45 s ●●○○○ Supported range drill 2×10–15 ●●○○○ Light concentric pattern 3×8–12 ●●●○○ Eccentric emphasis 3×6–10 ●●●○○ Closed-chain control 3×8 ●●●●○ Power / rate drill 3×4–6 ●●●●○ Task-specific rehearsal 4–6 quality reps ●●●●● Sport or work simulation Planned exposures

Lower Back

Spine & core · 8

●○○○○ Pelvic tilt 2 × 12 ●○○○○ Cat-camel stretch 2 × 10 ●●○○○ Bird-dog 3 × 8 each side ●●○○○ Dead bug 3 × 10 each side ●●○○○ Glute bridge 3 × 12 ●●●○○ Plank 3 × 20–30s ●●●●○ Romanian deadlift pattern 3 × 10 ●●●●○ Loaded carry 3 × 30–40m

Core

Spine & core · 8

●○○○○ Abdominal drawing-in 3 × 10, held 5–10s ●●○○○ Dead bug 3 × 10 each side ●●○○○ Bird-dog 3 × 8 each side ●●●○○ Front plank 3 × 20–40s ●●●○○ Side plank 3 × 15–30s each side ●●●○○ Pallof press 3 × 10 each side ●●●●○ Loaded carry 3 × 30–40m ●●●●○ Rollout 3 × 8–10

Shoulder

Arms & shoulders · 8

●○○○○ Pendulum swing 2 × 30s ●●○○○ External rotation with band 3 × 12 each side ●○○○○ Scapular retraction 3 × 12 ●○○○○ Isometric shoulder holds 3 × 5 per direction, held 5–8s ●●○○○ Sidelying external rotation 3 × 10 each side ●●●○○ Scaption raise 3 × 10 each side ●●●○○ Prone Y-T-W raise 3 × 8 each position ●●●●○ Overhead press progression 3 × 8

Elbow

Arms & shoulders · 8

●○○○○ Wrist flexor/extensor stretch 2 × 3 each direction, held 20–30s ●○○○○ Isometric wrist extension hold 3 × 5, held 20–30s ●○○○○ Isometric wrist flexion hold 3 × 5, held 20–30s ●●○○○ Eccentric wrist extension 3 × 15 ●●○○○ Eccentric wrist flexion 3 × 15 ●●●○○ Wrist curl (concentric) 3 × 12 ●●○○○ Grip strengthening 3 × 10–15 ●●●○○ Weighted forearm rotation 3 × 10 each direction

Wrist & Hand

Arms & shoulders · 8

●○○○○ Median nerve glide 2 × 5–10 slow repetitions ●○○○○ Wrist flexor/extensor stretch 2 × 3 each direction, held 20–30s ●○○○○ Tendon gliding exercises 2 × 10 through the sequence ●○○○○ Thumb IP extension stretch 2 × 5, held 15–20s ●●○○○ Putty or ball squeeze 3 × 10–15 ●●○○○ Wrist curl with light weight 3 × 12 ●●○○○ Finger extension with band 3 × 12 ●●●○○ Pinch strengthening 3 × 10

Hip

Hips & legs · 8

●○○○○ Hip flexor stretch 2 × 3 each side, held 20–30s ●○○○○ Clamshell 3 × 12 each side ●●○○○ Glute bridge 3 × 12 ●●○○○ Standing hip abduction 3 × 12 each side ●●○○○ Side-lying hip abduction with band 3 × 12 each side ●●●○○ Bodyweight squat 3 × 12 ●●●○○ Step-up 3 × 10 each side ●●●●○ Single-leg Romanian deadlift 3 × 8 each side

Knee

Hips & legs · 8

●○○○○ Quad set 3 × 10, held 5s ●○○○○ Straight leg raise 3 × 12 ●○○○○ Heel slide 2 × 10 ●●○○○ Clamshell 3 × 12 each side ●●○○○ Mini squat 3 × 12 ●●●○○ Step-down 3 × 10 each side ●●●○○ Bodyweight squat 3 × 12 ●●●●○ Single-leg balance with reach 3 × 8 each side

ACL

Hips & legs · 8

●○○○○ Quad set 3 × 10, held 5s ●○○○○ Heel slide 2 × 10 ●●○○○ Straight leg raise 3 × 12 ●●○○○ Mini squat 3 × 12 ●●●○○ Single-leg balance 3 × 20–30s each side ●●●○○ Step-down 3 × 10 each side ●●●●○ Forward and lateral hop 3 × 8 each direction ●●●●● Cutting and deceleration drill 3 × 6 each direction

Ankle & Foot

Hips & legs · 8

●○○○○ Ankle alphabet 2 × 1 full set each foot ●○○○○ Calf stretch 2 × 3, held 20–30s ●○○○○ Plantar fascia stretch 2 × 3, held 20–30s ●●○○○ Single-leg balance 3 × 20–30s each side ●●○○○ Resistance band ankle exercises 3 × 12 each direction ●●○○○ Heel raise 3 × 15 ●●●○○ Single-leg heel raise 3 × 12 each side ●●●●○ Lateral hop 3 × 8 each direction

Balance

Balance & neuro recovery · 8

●○○○○ Feet-together stance 3 × 20–30s ●○○○○ Weight shifting 2 × 10 each direction ●●○○○ Tandem stance 3 × 20–30s ●●○○○ Single-leg stance 3 × 15–30s each side ●●○○○ Gaze stabilization exercise 2 × 30s ●●●○○ Standing on foam surface 3 × 20–30s ●●●○○ Walking with head turns 2 × 10m ●●●●○ Multi-directional stepping 3 × 8 each direction

Post-Stroke

Balance & neuro recovery · 8

●○○○○ Passive range-of-motion exercise 2 × 10 per joint ●●○○○ Active-assisted reaching 3 × 10 ●●○○○ Sit-to-stand practice 3 × 8–10 ●●○○○ Weight-bearing on the affected leg 3 × 20–30s ●●●○○ Task-specific hand practice 3 × 10 repetitions of a functional task ●●●○○ Gait training with support 2 × 5–10 minutes ●●●●○ Step-up practice 3 × 8 each leg ●●●●● Dual-task walking 2 × 5 minutes

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