Evaluation
Initial Evaluation
Initial patient evaluation
Exercises
Rule
Completed 4 out of 5 Exercises
→ All 0 exercises required
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🔒 HEEL TAP
Care Plan Builder
Your personalized recovery plan
Total Milestone12
Active11
Locked0
Disabled1
Neutral Spine
Spine Core Stabilization Protocol
Core stabilization foundation
Exercises
- HEEL TAP
- ARM REACH
- BRIDGE
- SIDE BRIDGE (EACH SIDE)
- HALF PLANK GLIDE
- SUPERMAN
- PRESS UPS
- HOOKLYING HEEL TAP
Rule
COMPLETE 8 REPS WITHOUT DOMING
→ All 8 exercises required
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🔒 CIRCLES (CW, CCW)
Re-Set
Proprioception Protocol
Proprioception and body awareness
Exercises
- CIRCLES (CW, CCW)
- FWD / BKWD
- SIDE TO SIDE
- DIAGONALS (R HIP TO L SHLD, L HIP TO R SHLD)
- SHLD BLADE SQUEEZE / PULL APART
- ARM / LEG LIFT TO JOINT SOCKET
Rule
Completed 4 out of 5 Exercises
→ All 6 exercises required
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🔒 CHIN TUCK, FLEX NECK TO CHEST, GLIDE, RETURN TO START POSITION
Neck Strengthening
Neck Quadrant
Cervical strengthening
Exercises
- CHIN TUCK, FLEX NECK TO CHEST, GLIDE, RETURN TO START POSITION
- CHIN TUCK, EAR TO LEFT SHOULDER
- CHIN TUCK, EAR TO RIGHT SHOULDER
- CHIN TUCK, RAISE CROWN OF HEAD UP TOWARD CEILING
- CHIN TUCK, RAISE CROWN, LOOK UPWARD, RETURN TO START
Rule
Completed 4 out of 5 Exercises
→ All 5 exercises required
Unlocks
🔒 BRING R ELBOW TO L ELBOW, ROTATE R, EYES TO CEILING
Mid Back Mobility
Thoracic Mobility Series
Thoracic spine mobility
Exercises
- BRING R ELBOW TO L ELBOW, ROTATE R, EYES TO CEILING
- BRING L ELBOW TO R ELBOW, ROTATE L, EYES TO CEILING
- THREAD R ARM THROUGH, LAY ON R POSTERIOR SHOULDER
- THREAD L ARM THROUGH, LAY ON L POSTERIOR SHOULDER
Rule
Completed 4 out of 5 Exercises
→ All 4 exercises required
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🔒 HANDS ACROSS CHEST: LIFT HEAD, LIFT BODY, LOWER HEAD, LOWER BODY
Spine Extension
Segmental Spine Mobility
Spine extension patterns
Exercises
- HANDS ACROSS CHEST: LIFT HEAD, LIFT BODY, LOWER HEAD, LOWER BODY
Rule
Completed 4 out of 5 Exercises
→ All 1 exercises required
Unlocks
🔒 STAND ON REFLEXOLOGY MAT, ROLL FOOT INWARD AND OUTWARD
Neutral Foot
Reflexology Foot Circuit
Foot alignment and neutral position
Exercises
- STAND ON REFLEXOLOGY MAT, ROLL FOOT INWARD AND OUTWARD
- MAINTAIN NEUTRAL FOOT POSITION, AND SQUAT
- PILATES LEG PRESS: MAINTAIN NEUTRAL SPINE, SLOWLY PRESS BAR DOWN
- PILATES BALANCE BOARD PRESS: ISOMETRIC HOLD 5 SEC
- 10# MEDICINE BALL SQUAT PRESS
Rule
Completed 4 out of 5 Exercises
→ All 5 exercises required
Unlocks
🔒 STAND ON FOAM ROLLER, MAINTAIN NEUTRAL FOOT
Dynamic Neutral Foot
Surf Circuit
Dynamic balance and foot control
Exercises
- STAND ON FOAM ROLLER, MAINTAIN NEUTRAL FOOT
- STAND ON FOAM ROLLER AND SQUAT
- DYNAMIC LUNGE: R FOOT ON BALANCE BOARD, L FOOT ON FLOOR
- SHOULDER FORWARD AND LATERAL RAISE ON BALANCE BOARD
Rule
Completed 4 out of 5 Exercises
→ All 4 exercises required
Unlocks
🔒 WINDMILL: TOUCH OPPOSITE FOOT, ROTATE UPWARD TOWARD CEILING
Rotation
Spine Rotation
Rotational strength and control
Exercises
- WINDMILL: TOUCH OPPOSITE FOOT, ROTATE UPWARD TOWARD CEILING
- BUS DRIVER: HOLD 10# PLATE, ROTATE OVER HEAD CW / CCW
- WALL SLAM: HOLD 10# MED BALL, ROTATE TO TOSS BALL TO WALL
- LAYING ON BELLY, LIFT HEAD AND BODY, TWIST R THEN L
Rule
Completed 4 out of 5 Exercises
→ All 4 exercises required
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🔒 FORWARD FOLD WITH DIAPHRAGMATIC BREATH
Lymphatic Flow
Spine Flexion
Lymphatic drainage and spine flexion
Exercises
- FORWARD FOLD WITH DIAPHRAGMATIC BREATH
- MODIFIED SHOULDER STAND: FEET OVER HEAD
- BOW POSE: GRAB ANKLES, PRESS FEET INTO HANDS, RAISE CHEST
- LOW SQUAT POSE WITH OSCILLATIONS
- FEET UP WALL
- WALL BRIDGE WITH VARYING DEGREES OF KNEE FLEXION
- KNEES TO CHEST CW / CCW
Rule
Completed 4 out of 5 Exercises
→ All 7 exercises required
Unlocks
🔒 SQUAT
Milestone 11
GYM CIRCUIT 1
SQUAT / BICEP / TRICEP
Exercises
- SQUAT
- COMBAT ROPE
- BURPEE BICEP CURL
- STARFISH ABS
- NECK QUADRANT
- SLED PUSH
Rule
Complete all exercises TWICE
→ All 6 exercises required
Unlocks
🔒 SLED PUSH
Milestone 12
AEROBIC WAMR UP
WARM UP TO PREPARE BODY BEFORE GYM CIRCUIT
Exercises
- SLED PUSH
Rule
Complete all exercises
→ All 1 exercises required
Unlocks
🔒 Final milestone