Alex Simotas, MD

Hospital for Special Surgery
Board Certified Physiatrist
Specializing In Spine & Sports Medicine

Home > Exercise Groups

Ankle

6-exercise-band

Exercise 1: The Alphabets

  1. While seated with the edge of the heal on the floor, draw the entire alphabet one letter at a time by move your ankle using the great toe as the pen.
  2. Read More

Forearm & Elbow

WristFlexorsExtendors2

Exercise 1:  Wrist Flexors and Extendors

Exercise A:  Wrist Flexors

  1. Rest your arm on a table with your palm up.
  2. Use the opposite hand to help hold the arm down.
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Knee & Hip

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Exercise 1:  Quad Setting

  1. Lie flat with the injured leg extended and the opposite knee bent.
  2. You can place a pillow under the injured knee.
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Low Back

Knee-To-Chest

Exercise 1: Knee To Chest

  1. Starting Position: Lie on your back on a table or firm surface.
  2. Action: Clasp your hands behind the thigh and pull it towards your chest.
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Lumbar Extension

3-Back_Bending

Exercise 1: Press-Ups

  1. While lying on your stomach, place your hand under your shoulders and slowly straighten your elbows.
  2. Keep the lower part of your body relaxed while raising the back upwards as far as possible.
  3. Read More

Neck Basics

4Shoulder-Abduc-Flexion

Exercise 1: Shoulder Circles

  1. Begin with shoulders relaxed.
  2. Slowly rotate shoulders backward.
  3. Repeat rotation forward.
  4. Repeat 20 times.
  5. Read More

Neck Strengthening

6-4-way

Exercise 1: Axial Extension

  1. Lie on bench with head and shoulders over the edge and arms at the side.
  2. Begin with neck relaxed as shown.
  3. Read More

Shoulder & Rotator Cuff

2-A-supra

Note: Each muscle in the rotator cuff series of exercises can be performed using progressively heavier free weights. A large number of rotations will encourage endurance training.… Read More

Spine Flexibility

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All flexibility exercises should be preceded by a warm up first. The surface should be flat and firm. For comfort a thin pad or folded blanket may be placed on the hard surface.… Read More