Sports Performance
  General Fitness
  Cervical/Neck
  Lumbar/SI Joint
  Thoracic and Ribs
  Shoulders/Rotator Cuff
  Knees/Patella
  Hips
  Elbow and Wrist
  Ankle and Foot
 

GENERAL FITNESS

Fitness and Physical Therapy
Myths About Abdominal Training
Cross Training Benefits
Signs of Over-Training

 LEARN HOW TO MAKE YOUR EXERCISE PROGRAM
SAFER AND EFFECTIVE:

CARDIOVASULAR

Stationary bike
Outdoor cycling
Elliptical trainer
Stairclimber
Upper body ergometer
Outdoor walking
Outdoor jogging		 Recumbent bike
Treadmill walking
Treadmill jogging
Aerobics
Rowing machine
In-Line Skating

WEIGHTLIFTING
Upper Back
Chin-Ups - Wide Grip
Chin-Ups - Close Grip
Lat Pulldown - Front Wide Grip
Lat Pulldown - Front Close Grip
Bent-Over Barbell Row
Bent-Over Dumbbell Row
Seated Row - Cable/two arms
Seated Row - Cable/one arm
Compound Row
Lower/Middle Trapezius - Dumbbell
Serratus Punch
Shoulder/Lat Extensions
Reverse Shrugs
T-Bar Row

Shoulders
Shoulder Press - Barbell
Shoulder Press- Dumbbell
Rear Flys (Posterior Deltoid)
Rear Flys - Cable
Front Raise (Anterior Deltoid)
Lateral Raise (Middle Deltoid)
Lateral Raise with Rotation
Upright Row
External Rotation - Dumbbell
External Rotation - Cable
Internal Rotation - Cable
Shoulder Shrug - Barbell
Shoulder Shrug - Dumbbell
Shoulder Shrug - Overhead dumbbell

Thighs/calves
Squat- Back
Squat- Front
Squat- Hack
Squat - Smith Machine
Squat - Sissy
Lunge - Forward
Lunge - Lateral
Leg Press - Diagonal
Leg Press - Horizontal
Step-Up
Hip Rotation - Cable
Inner Thigh - Machine
Inner Thigh - Sidelying
Outer Thigh - Machine
Outer Thigh - Sidelying
Hip Flexion - Standing Cable
Hip Flexion - Lying
Hip Extension -Lying
Knee/Leg Extension
Knee/Leg Curl - Seated
Knee/Leg Curl - Prone
Calf Raises on Leg Press
Calf Raise - Standing
Calf Raise - Seated		 Chest
 Flat Bench - Barbell
Flat Bench - Dumbbell
Incline Bench - Barbell
Decline Bench - Barbell
Close-Grip Bench
Close-Grip Bench - Dumbbells
Seated Bench
Standing Bench Press
Machine Flys
Dumbbell Flys
Cable Crossovers
Upper Pec Flys - Cables
Pullovers - Dumbbell
Pullovers - Machine
Push-Ups
Dips (Chest)

Triceps
Pressdowns - Cable
Pressdowns - Cable alt Grip
Lying Tricep Extensions
Overhead Dumbbell Extensions
Dips (Triceps)
Reverse Push-Ups 1
Reverse Push-Ups 2
Dumbbell Kickbacks

Biceps
Curl - Barbell
Curl - Reverse Barbell
Curl - Preacher Bench Barbell
Curl - Dumbbell
Curl Dumbbell on Incline Bench
Curl - Hammer
Curl - Supinated
Curl - Cable
Reverse Wrist Curl - Dumbbell
Reverse Wrist Curl - Bar
Wrist Curl - Dumbbell
Wrist Curl - Bar
Wrist Curl behind back
Wrist Twists

Abdominals
Abdominal Crunch
Crunch with Twist (Obliques)
Abdominal Crunch - Machine
Sit-Up
Leg Raise Level 1
Leg Raise Level 2
Side Twist (Obliques) - Roman Chair
Rotation Training - Cable
Abdominal Stabilization - Supine1
Abdominal Stabilization - Supine2
Abdominal Stabilization - on all fours
Push-up Walk

Lower Back
Deadlift - Classic
Deadlift - Bent-knee (Romanian)
Deadlift - Stiff-leg
Roman Chair Back Extensions - 1
Roman Chair Back Extensions - 2

STRETCHING
Upper Body
Bicep
Wrist
Tricep
Pectorals - Wall
Pectorals - Physioball
Latissimus Dorsi
Shoulder Internal Rotators
Upper Trapezius
Middle Back
Neck - Upper (Chin Tuck)
Neck - General		 Lower Body
Hamstring - Wall
Hamstring - Floor
Hamstring - Standing
Gluteals - Lying
Gluteal Rotation - Lying
Inner Thigh (Groin)
Hip Rotators
IT Band
Achilles Tendon (Calf)
Piriformis - Sitting
Piriformis - Lying
Hip Flexors (Illiopsoas)
Quadriceps - Prone
Quadriceps - Standing

Back
Torso Extension
Torso Sidebending - Ball
Torso Side/Rotation - Ball
Torso Rotation - Sitting
Lower Back - Bending
FITNESS PROGRAMS
Estimate Your Fitness Level
Find Your Optimal Running/Walking Pace
 Find your Target Heart Rate
How Many Calories Are You Burning?
Determine Your BMR (Caloric Needs Per Day)

Analyze Your Diet in Detail With Our Online Nutrition Consultant

Build a Total Body Fitness Program
 Decrease Your Total Body Fat
 Improve Your Overall Endurance and Cardiovascular Health
Improve Your Endurance in One Particular Exercise or Activity
Improve Your Overall Strength
Increase Your Overall Muscle Mass
Increase Strength in One Area of Your Body
Increase Muscle Mass in One Area of Your Body
Enhance Your Total Body Flexibility
Increase Flexibility in One Area of Your Body


LEARN MORE ABOUT...
Weightlifting
 How many sets and reps should I do?
How often should I train?
What are the best and most effective exercises?

Cardiovascular
How do I find my target Heart Rate?
Which exercises burn the most calories?
How long should I exercise for?
Cardiovascular Safety
 Interval vs. Continuous Training

Stretching
 What is the best method for stretching?
How long should I hold a stretch?
When should I stretch?
Which method of stretching works the best (Static? Dynamic? PNF?)
 How to Use PNF Stretching
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The information contained in this web site is not a substitute for in-person, hands-on medical advice
or treatment. Daisey Physical Therapy recommends you consult with your physician or health care professional.