PATIENT RESOURCES / MOVEMENT & RECOVERY
Exercise & Movement Guides
Exercise & Movement Guides
Embedded Files
Practical movement guidance for mobility, strength, and everyday recovery.
MOVE WITH CONFIDENCE
Find the right movement guide.
Explore exercise by body area. Each downloadable PDF includes clear illustrated steps, target muscles, technique guidance and an individualized dose.
Follow the exercise plan recommended during your visit.
Click each caterogy to view and download the guides.
Exclusively for clients of Andrew Acupuncture
Start within your comfort and stop if pain significantly worsens, unusual symptoms appear, or new weakness or numbness develops.
Neck & Shoulder
Relieve tension and improve mobility
01 Chin Tuck: Deep neck flexor activation VIEW PDF ↗
02 Doorway Pec Stretch: Pectoral flexibility VIEW PDF ↗
03 Upper Trapezius / Levator Stretch: Neck and shoulder muscle flexibility VIEW PDF ↗
04 Prone Y-T-W Raises: Scapular stabilizer endurance VIEW PDF ↗
05 Wall Slide / Wall Angel: Scapular control and shoulder range VIEW PDF ↗
06 Serratus Punch / Push-Up Plus: Serratus anterior control VIEW PDF ↗
07 Band External Rotation: Rotator cuff external rotators VIEW PDF ↗
Elbow, Wrist & Hand
Forearm load tolerance and hand function
08 Isometric Then Eccentric Wrist Extension: Wrist extensor loading VIEW PDF ↗
09 Median Nerve Glide: Median nerve mobility VIEW PDF ↗
Lower Back & Spine
Core stability and spinal mobility
13 Dead Bug: Anterior core control VIEW PDF ↗
14 Bird Dog: Multifidus, glutes, and core stability VIEW PDF ↗
15 Side Plank: Lateral core and pelvic support VIEW PDF ↗
19 Cat-Camel: Gentle spinal motion VIEW PDF ↗
20 Open Book: Thoracic rotation VIEW PDF ↗
21 Prone Press-Up (McKenzie): Lumbar extension tolerance VIEW PDF ↗
22 McGill Curl-Up: Trunk bracing with neutral spine VIEW PDF ↗
Hip & Pelvis
Hip flexibility, strength, and control
10 Half-Kneeling Hip Flexor Stretch: Illiopsoas and anterior hip VIEW PDF ↗
11 Glute Bridge: Gluteus maximus strength VIEW PDF ↗
12 Side-Lying Clamshell: Hip external rotator control VIEW PDF ↗
16 Piriformis / Figure-4 Stretch: Posterior hip flexbility VIEW PDF ↗
17 Copenhagen Adductor (Short Lever): Hip adductor capacity VIEW PDF ↗
25 Side-Lying Hip Abduction / Band Walks: Gluteus medius and lateral hip stability VIEW PDF ↗
Knee & Leg
Quadriceps, posterior chain, and knee alignment
26 Step-Down from a Low Step: Single-leg knee control VIEW PDF ↗
27 Terminal Knee Extension (Band): Quadriceps activation and knee control VIEW PDF ↗
28 Spanish Squat / Wall Sit Isometric: Quadriceps isometric loading VIEW PDF ↗
29 Nordic Hamstring (Assisted): Hamstring eccentric strength VIEW PDF ↗
30 Single-Leg Romanian Deadlift: Hip hinge and single-leg control VIEW PDF ↗
Foot & Ankle
Claf strength and foot mechanics
31 Heel Raises (Straight & Bent Knee): Gastrocnemius and soleus VIEW PDF ↗
32 Eccentric Heel Drop (Off a Step): Progressive calf and Achilles loading VIEW PDF ↗
33 Short Foot Exercise: Intrinsic foot muscles VIEW PDF ↗
34 Plantar Fascia Stretch & Towel Curls: Plantar fascia and foot flexors VIEW PDF ↗
Posture & General Mobility
Confidence, coordination, and neural mobility
35 Single-Leg Balance Progression: Proprioception and dynamic balance VIEW PDF ↗
INSIDE EACH GUIDE
Small steps. Clear direction
Each printable guide can show the starting and finishing position, sets and repetitions, breathing cues, and when to progress or stop.
01 Discuss your concern
We assess your movement.
02 Find your guide
Look for the exercise plan recommended during your visit.
03 View & download
Open your PDF and follow the exercise plan.
Not sure which guide is right for you?
We'll help you choose an appropriate resource during your visit, based on your health goals and individual needs.
QUESTIONS ABOUT YOUR GUIDE?
Your next step starts Care that goes beyond your appointment.
We're here to help you understand which food therapy guide is right for you and how to apply it to everyday life.
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