PHYSICAL THERAPY EXERCISES

Our sports medicine specialists have provided extensive physical therapy exercises to help during the rehabilitation and recovery process. Below are exercises that pertain to the ankle, core muscles, hip, knee, shoulder and spine. This is not a complete list of our physical therapy exercises, and more will be added in the future.

Make certain that you are cleared by your physician or physical therapist before doing any exercises.

Click on the button in each category below to see additional exercises, instructions and photos. You can view, download or print each exercise card.

ANKLE MOBILITY

Increase ankle mobility practicing ankle drivers & leg swings.

BEGINNER CORE

Strengthen core muscles with beginner plank & sit-up exercises.

ADVANCED CORE

Single leg planks, front ball tosses & training ball exercises.

ELITE CORE

Use plank rolls, the body saw, and PB roll out and figure 8 exercises.

HIP MOBILITY

The Spiderman and other stretching exercises.

SHOULDER TRX

Enhance strength & balance using TRX suspension training.

SCAPULAR STABILITY

Maintain stability with wall slides, cross hearts & more.

CLOSED CHAIN SHOULDER

Strengthen shoulder muscles with bear crawls & downward dogs.

SHOULDER DUMBELL

Use dumbbells to increase shoulder strength.

SHOULDER THERABAND

Therabands can be used for shoulder exercises.

THORACIC SPINE MOBILITY

Thoracic spine exercises help alleviate shoulder & neck pain.

PATIENTS KNOW US BEST

OUR MISSION

At Golden State Orthopedics & Spine, our mission is to help each patient live their best life, whatever that means to them.

We treasure our patients and work hard to achieve this mission every single day.

I have been to Muir Orthopedic several times over the past few years. Once to get a shoulder fixed and just recently to get a partial knee replacement. The staff couldn’t be more friendly and helpful. The doctors that have operated on me are wonderful caring people and have helped me get back to having a normal life without the pain that I use to have. I will need another partial knee replacement and another shoulder fixed and I will be happy to let them do the work.

- Muir Ortho Patient

OrthoNorCal is awesome! It is very accessible. The administrative staff and medical staff were very friendly and fun. Doctors are thorough and take their time to explain everything to me in layman’s terms. They laid out for me what should come next and provided several referrals to further assess my condition. I look forward to the continuing care that they will be providing for me.

- OrthoNorCal Patient

The Best of the Best! My husband had an accident mountain biking, I called them around 8 am the next day and got an appointment within an hour, and surgery in only a couple of days after learning that he needed surgery. There is never a long wait when you have an appointment. We really had a great experience and will definitely recommend them to family and friends.

- Webster Patient