ZbrsuhGuides Logo
Aboutour approachExercisesContact & FEEs
BOOK ONline
Aboutour approachExercisesContact & FEEsbook ONline

Exercises.

Rehabilitative exercises for patients of Sport & Spine.
Click on an area of the body filter to identify the best mobility (range of motion) and stability (strength and balance) exercises for each area.

human_body_front
head
jaw
shoulders
chest
arm
forearm
hips
knee
foot
swap to back
human_body_back
neck
midback
ribs
low back
elbow
pelvis
thigh/groin
leg
achilles
ankle
swap to front
reset
You have selected:

MOBILITY
STRENGTH & STABILITY
technics
mobility / stability
▼
MOBILITY
STRENGTH & STABILITY
technics
body partS
▼
head
jaw
Shoulders
Chest
Arms
Hips
Forearms
Knee
Feet
Neck
Midback
Ribs
Lowback
Pelvis
Elbow
Thigh/Groin
Leg
Achilles
Ankle
reset
Active row
Neck, Shoulders, Mid-Back, Low-Back, Hips, Chest, Forearms, Arms, midback
‣
Active row
Strength and Stability
Neck, Shoulders, Mid-Back, Low-Back, Hips, Chest, Forearms, Arms, midback
Band adduction + external rotation
Head, Neck, Shoulders, Arm, Chest
‣
Band adduction + external rotation
Strength and Stability
Head, Neck, Shoulders, Arm, Chest
Band chariots + glute bridges
Head, Neck, Shoulders, Arm, Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
‣
Band chariots + glute bridges
Strength and Stability
Head, Neck, Shoulders, Arm, Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
Band standing chariots
Head, Neck, Shoulders, Arm, Chest, midback
‣
Band standing chariots
Strength and Stability
Head, Neck, Shoulders, Arm, Chest, midback
Broomstick - Adductor
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Foot, midback, lowback
‣
Broomstick - Adductor
Mobility
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Foot, midback, lowback
Broomstick - Anterior shoulder
Head, Jaw, Neck, Shoulders, Arm, Elbow, Forearm, Wrist, Hand, Chest, Forearms, Arms, midback
‣
Broomstick - Anterior shoulder
Mobility
Head, Jaw, Neck, Shoulders, Arm, Elbow, Forearm, Wrist, Hand, Chest, Forearms, Arms, midback
Broomstick - Hamstring
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Foot, midback, lowback
‣
Broomstick - Hamstring
Mobility
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Foot, midback, lowback
Broomstick - Hip flexor
Mid-Back, Ribs, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Feet, midback, lowback
‣
Broomstick - Hip flexor
Mobility
Mid-Back, Ribs, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Feet, midback, lowback
Broomstick - Posterior hip
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Foot, midback, lowback
‣
Broomstick - Posterior hip
Mobility
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Foot, midback, lowback
Broomstick - back
Head, Jaw, Neck, Shoulders, Mid-Back, Low-Back, Pelvis, Hips, midback, lowback
‣
Broomstick - back
Mobility
Head, Jaw, Neck, Shoulders, Mid-Back, Low-Back, Pelvis, Hips, midback, lowback
Broomstick - quad
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Foot, midback, lowback
‣
Broomstick - quad
Mobility
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Foot, midback, lowback
Flexed glute supermans
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
‣
Flexed glute supermans
Strength and Stability
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
Glute Bridges
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
‣
Glute Bridges
Strength and Stability
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
Glute circles
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
‣
Glute circles
Strength and Stability
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
Glute clam
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
‣
Glute clam
Strength and Stability
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
Glute supermans
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
‣
Glute supermans
Strength and Stability
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
Golfers lift and drop
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg
‣
Golfers lift and drop
Strength and Stability
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg
Half Bridge Lateral leg raise
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
‣
Half Bridge Lateral leg raise
Strength and Stability
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
Half bridge Glute circles
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
‣
Half bridge Glute circles
Strength and Stability
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
Half bridge Glute clam
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
‣
Half bridge Glute clam
Strength and Stability
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
Lateral leg raise
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
‣
Lateral leg raise
Strength and Stability
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, midback, lowback
McGill side bridges
Neck, Shoulders, Mid-Back, Low-Back, Hips
‣
McGill side bridges
Strength and Stability
Neck, Shoulders, Mid-Back, Low-Back, Hips
Reverse lunge
Mid-Back, Ribs, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Feet, midback, lowback
‣
Reverse lunge
Strength and Stability
Mid-Back, Ribs, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Feet, midback, lowback
Scapula pull up
Head, Neck, Shoulders, Arm, Chest, midback
‣
Scapula pull up
Strength and Stability
Head, Neck, Shoulders, Arm, Chest, midback
Shoulder external rotation
Head, Neck, Shoulders, Arm, Chest
‣
Shoulder external rotation
Strength and Stability
Head, Neck, Shoulders, Arm, Chest
Single leg romanian deadlift
Mid-Back, Ribs, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Feet, midback, lowback
‣
Single leg romanian deadlift
Strength and Stability
Mid-Back, Ribs, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Feet, midback, lowback
Single leg squat
Mid-Back, Ribs, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Feet, midback, lowback
‣
Single leg squat
Strength and Stability
Mid-Back, Ribs, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Feet, midback, lowback
Sky punches
Neck, Shoulders, Mid-Back, Low-Back, Hips, Chest, Forearms, Arms, midback
‣
Sky punches
Strength and Stability
Neck, Shoulders, Mid-Back, Low-Back, Hips, Chest, Forearms, Arms, midback
Soft roll
Neck, Shoulders, Mid-Back, Low-Back, Hips, midback, lowback
‣
Soft roll
Strength and Stability
Neck, Shoulders, Mid-Back, Low-Back, Hips, midback, lowback
Thumb - Temporalis/masseter/frontalis
Head, Jaw, Neck
‣
Thumb - Temporalis/masseter/frontalis
Mobility
Head, Jaw, Neck
Tripod - Forearms
Shoulders, Arm, Elbow, Forearm, Wrist, Hand, Forearms
‣
Tripod - Forearms
Mobility
Shoulders, Arm, Elbow, Forearm, Wrist, Hand, Forearms
Unlock back
Head, Jaw, Neck, Shoulders, Mid-Back, Low-Back, Pelvis, Hips, Chest, midback, lowback
‣
Unlock back
Mobility
Head, Jaw, Neck, Shoulders, Mid-Back, Low-Back, Pelvis, Hips, Chest, midback, lowback
Unlock glutes and hips
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Foot, Feet, midback, lowback
‣
Unlock glutes and hips
Mobility
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Foot, Feet, midback, lowback
Unlock hip flexors
Mid-Back, Ribs, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg
‣
Unlock hip flexors
Mobility
Mid-Back, Ribs, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg
Unlock neck
Head, Jaw, Neck, Shoulders
‣
Unlock neck
Mobility
Head, Jaw, Neck, Shoulders
Unlock quads
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Foot, Feet, midback, lowback
‣
Unlock quads
Mobility
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Foot, Feet, midback, lowback
Unlock shoulder - front
Head, Jaw, Neck, Shoulders, Arm, Elbow, Forearm, Wrist, Hand, Chest, Forearms, Arms, midback
‣
Unlock shoulder - front
Mobility
Head, Jaw, Neck, Shoulders, Arm, Elbow, Forearm, Wrist, Hand, Chest, Forearms, Arms, midback
Unlock shoulders - back
Head, Jaw, Neck, Shoulders, Arm, Elbow, Forearm, Wrist, Hand, Chest, Forearms, Arms, midback
‣
Unlock shoulders - back
Mobility
Head, Jaw, Neck, Shoulders, Arm, Elbow, Forearm, Wrist, Hand, Chest, Forearms, Arms, midback
Unlocks hamstrings
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Foot, Feet, midback, lowback
‣
Unlocks hamstrings
Mobility
Mid-Back, Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Foot, Feet, midback, lowback
bird dog
Neck, Shoulders, Mid-Back, Low-Back, Hips, Chest, midback, lowback
‣
bird dog
Strength and Stability
Neck, Shoulders, Mid-Back, Low-Back, Hips, Chest, midback, lowback
deadbugs
Neck, Shoulders, Mid-Back, Low-Back, Hips, Chest, midback, lowback
‣
deadbugs
Strength and Stability
Neck, Shoulders, Mid-Back, Low-Back, Hips, Chest, midback, lowback
unlock calves
Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Foot, Feet
‣
unlock calves
Mobility
Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Foot, Feet
unlock plantar foot
Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Foot, Feet
‣
unlock plantar foot
Mobility
Low-Back, Pelvis, Hips, Thigh/groin, Knee, Leg, Achilles, Ankle, Foot, Feet

Ready to get back to your best?

book now
ZbrsuhGuides Logo

Our mission is to take our patients from pain to recovery using sports chiropractic so that they can get back to living their best lives.

Follow Us

info@sportnspine.co.nz
(07) 390-2447
Mon - fri:
8am - 6pm
sat- sun:
closed
About
Green Arrow
our approach
Green Arrow
exercises
Green Arrow
Contact & fees
Green Arrow

Unit 3/2 Village Quarter Lane

35 Lake Road, Frankton
Hamilton 3204

Ready to Get Started?

BOOK ONLINE

Tama tu, tama ora, tama noho, tama mate - Only by remaining active can one maintain health and life.

Copyright Sport & Spine 2023

ZbrsuhGuides Logo