Prone shoulder blade coordination exercises improve shoulder stability and strengthen the upper back muscles. Perfect for individuals recovering from shoulder injuries, athletes, and those with postural issues, this exercise enhances scapular control, supports shoulder alignment, and promotes balanced movement.

Shoulder rotator cuff strengthening in the shoulder-abduction position targets stability and control in the shoulder joint, enhancing functional strength. Ideal for athletes, individuals recovering from shoulder injuries, and those seeking improved upper body stability, this exercise supports joint alignment and reduces injury risk.

The side plank exercise builds shoulder stability and core strength, essential for balanced upper body control. Ideal for athletes, individuals rehabbing shoulder injuries, and anyone aiming to improve posture, this exercise enhances shoulder endurance, supports joint alignment, and promotes full-body stability.

The lying sciatic nerve glide stretch helps relieve tension along the sciatic nerve, reducing pain and improving flexibility in the lower back, glutes, and legs. Ideal for those with sciatica or nerve-related discomfort, this exercise promotes gentle nerve mobility, easing stiffness and enhancing comfort in daily activities.

The hip and back advanced strengthening exercise targets core stability and lower body strength, essential for supporting functional movement and reducing injury risk. Ideal for newly pregnant women who are recovering from back issues, and anyone looking to improve overall stability. This exercise enhances hip power and back endurance for improved performance and resilience.

Side-lying shoulder stretches improve shoulder flexibility and release tension in the upper back and chest. Ideal for individuals with tight shoulders, desk workers, and those aiming to enhance upper body mobility, this exercise promotes relaxed shoulder alignment and eases muscle stiffness.

The reverse butterfly exercise targets the upper back muscles, enhancing posture and shoulder stability. Ideal for individuals with rounded shoulders, desk workers, and those aiming to strengthen their upper back, this exercise improves shoulder alignment, reduces strain, and promotes balanced upper body strength.

Returning to running after recovery requires a gradual approach to prevent re-injury and rebuild strength. Key tips include starting with low-impact intervals, focusing on form and cadence, incorporating strength exercises, and allowing adequate rest. This guide is ideal for runners looking to ease back into their routine safely, ensuring a steady and sustainable return to peak performance.

The Running Man with Trunk Rotation exercise activates and strengthens the side glute muscles, improving hip stability and core control. Perfect for runners, athletes, and individuals looking to enhance lateral hip strength, this dynamic movement promotes balance, coordination, and injury prevention in the lower body.

The seated trunk rotation against a resistance band targets back and core muscles, enhancing rotational strength and control. Ideal for athletes, golfers, cricketers, individuals with back discomfort, and anyone aiming to improve core stability, this exercise builds resilience in the spine and promotes balanced movement.

The seated back twist stretch relieves tension and improves mobility in the spine, making it ideal for office workers who sit for extended periods. This stretch promotes spinal flexibility, reduces stiffness, and supports better posture, helping you feel more comfortable throughout the day.

Hip glut strengthening for runners

The hamstring bridge on a gym ball strengthens the hamstrings and glutes, crucial for stability and injury prevention in soccer players. This exercise is ideal for rehabbing and conditioning, promoting hamstring resilience, balance, and power essential for peak performance on the field.

The seated-on-ball pull-ups against a resistance band exercise targets back and hip strength, making it effective for rehabilitation. Ideal for improving stability and control, this movement supports back alignment, strengthens hip muscles, and enhances core engagement for a balanced recovery.

Hip advanced strengthening

Neck rotation in the Sphinx (prone) position strengthens neck muscles and improves mobility, making it ideal for office workers with neck tension from prolonged sitting. This exercise promotes better posture, reduces stiffness, and enhances neck stability, supporting long-term spinal health.

The seated knee extension exercise targets the quadriceps, helping to relieve pain in the front of the knee. Ideal for individuals with knee discomfort or those in rehab, this movement strengthens knee support, promotes alignment, and aids in reducing strain on the patellar tendon.

Lunges with trunk rotation while holding a ball enhance knee and back coordination, promoting stability and control. Ideal for building lower body strength and core engagement, this exercise supports knee alignment, improves balance, and strengthens rotational movement for a well-rounded functional workout.

Rotator cuff strengthening with arms lifted targets shoulder stability and enhances upper body control. Ideal for individuals rehabbing shoulder injuries or aiming to prevent strain. This is a grade-1 light exercise. It is also suitable for people with frozen shoulders.

The wall stretch for the chest helps open tight chest muscles, making it ideal for office workers with hunched shoulders from prolonged sitting. This stretch promotes better posture, reduces shoulder tension, and enhances upper body mobility, encouraging a more aligned and relaxed posture.