Physiotherapy videos

The videos with exercises for the prevention of injuries as well as for supporting recovery from injuries have been made under the leadership of SportEST cluster. Choose the exercises depending on your problem area and repeat after the video. The best results are to be expected from cooperation with a physical therapist and using a personal guide compiled for you.

FOOT, ANKLE AND CALF

Moving forward and backward by curling your toes

Golf ball roll

Gliding your toe along the calf

Foot massage

Rubber band exercise for the big toe

Walking workout for the ankles

Picking up a diagonally positioned item (arch strengthening)

Stretching from the position on your hands and knees

Sliding walk

Stretching calf muscles in the position on your hands and knees

Stabilizing balance disc exercises

Eccentric calf raises

Calf stretching

Exercises on a board with caster wheels for knee joint and ankle stabilization

KNEES AND THIGHS

Stabilizing balance disc exercises

Fitball squats

Eccentric quad exercises

Hamstring exercise: “the diver”

Hamstrings: stepping back from the platform

Hamstrings: reverse lunges

Inner thigh: glider side lunges

Hamstrings: leaning forward on your knees

Front thigh stretch

Modified hamstring and calf stretch with raised platforms

Core strengthening exercises on your hands and knees

Core exercises: bridge with leg movements

Hip abductor strengthening exercises lying on your side

Hip abductor strengthening exercises standing

Glute, hamstring and spinal erectors strengthening exercises

Hip adductor exercises with a fitball

Exercises on a board with caster wheels

HIPS AND LOWER BACK

Hip flexors stretch

Hamstring and calf stretch

Hip adductor stretch in the kneeling position

Hip adductor stretch in the seated position

Hip and lower back stabilizing exercises in the position on your hands and knees

Piriformis muscle stretch on your back: for hip joint mobilization

Lunge stretch: for hip joint mobilization

Modified hamstring and calf stretch with raised platforms

Glute strengthening exercises in the position on your hands and knees

Core exercises: bridge with leg movements

Hip abductor strengthening exercises lying on your side

Hip abductor strengthening exercises standing

Glute, hamstring and spinal erectors strengthening exercises

Lower back stretch

Eccentric exercises for hip flexors and rectus abdominis muscles

Exercises for rectus abdominis muscles and oblique abdominal muscles

Chest and lower back stretch

ABDOMINALS

Exercises for rectus abdominis muscles and oblique abdominal muscles

Core strength exercises with elbows on the fitball

CHEST AND SHOULDER BLADES

Upper body twists in the supported sitting kneel position for chest mobilization

Upper body twists in the position on your hands and knees for chest mobilization

Arm raises lying on your stomach: for upper back strength

Exercises in the position of resting on your elbows (shoulder blade push-ups)

Upper body twists in the position on your hands and knees for chest mobilization (straight arm)

Rolling the fitball with your hand in the kneeling position for scapular stabilization

“Diamond” exercise lying on your back: for the mobilization of shoulders

Upper back stretch

Exercises for strengthening the muscles between the shoulder blades

Exercises on a board with caster wheels

Chest and lower back stretch

SHOULDERS

“Diamond” exercise lying on your back

Eccentric shoulder exercises with a dumbbell

Sleeper’s stretch

Eccentric shoulder exercises with a rubber band

Exercises with a bottle for rotator cuff strength

Various exercises with a rubber band for rotator cuff strength

Chest stretch

NECK

Deep neck flexors strengthening exercises lying on your back

Neck and shoulder stretching

FULL BODY

Diagonal movements in the position on your hands and knees for core strength

Exercises in the position of resting on your elbows (the plank)

Exercises in the position of resting on one elbow (side plank)

Exercises in the position in the position on your hands and knees for core strength

Core exercises: bridge with leg movements

Fascia release with a foam roll

Core strength exercises with elbows on the fitball

Glute, hamstring and spinal erectors strengthening exercises

Exercises for balance, sitting on the fitball

Chest and lower back stretch