Healthy Living

Your Personal Exercise Program

Six-week exercise program chart for tracking repetitions or sessions per day of ankle pumps, quad sets, gluteal sets, heel slides, short-arc knee extensions, straight leg raises, standing knee bends, long-arc knee extensions, stationary bike, sitting knee extensions, and walking.

Online Medical Reviewer: Daphne Pierce-Smith RN MSN

Online Medical Reviewer: Thomas N Joseph MD

Online Medical Reviewer: Trina Bellendir PT

Date Last Reviewed: 09/01/2023

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Orthopedics

Anatomy of the Shoulder

The shoulder is a complex joint with several layers, including bones, ligaments, tendons, and muscles.

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Ankle Dorsiflexion/Plantarflexion (Flexibility)

This exercise helps improve flexibility in the ankles.

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Orthopedics

Exercises for Shoulder Flexibility: Wand Stretch

Improving your flexibility can reduce pain. Stretching exercises also can help increase your range of pain-free motion. Breathe normally when you exercise. Try to use smooth, fluid movements. Never force a stretch.

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Orthopedics

Back Pain (Acute or Chronic)

Back pain is 1 of the most common problems. The good news is that most people feel better in 1 to 2 weeks, and most of the rest in 1 to 2 months. Most people can remain active.

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Your Personal Exercise Program

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Anatomy of the Shoulder

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Your Personal Exercise Program

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Related Articles

Anatomy of the Shoulder

Ankle Dorsiflexion/Plantarflexion (Flexibility)

Exercises for Shoulder Flexibility: Wand Stretch

Back Pain (Acute or Chronic)